Vitamins for Acne

There are a couple of vitamins that play a very important role in having healthy skin; and by “healthy”, I mean a skin free of impurities like blackheads and pimples. Unless you live among the poorest of the poor or have decided to

stick to a burger-only diet, you should not have to worry about a vitamin-deficiency. However, it sometimes takes more than just the minimum vitamin Recommended Daily Allowance (RDA) in order to fight acne. Therefore, you might want to load up on some food rich in vitamins that you need to fight pimples. In this article, I will provide you with a list of vitamins you need for acne and all the foods you need to add to your grocery list.

A List of Vitamins for Acne:

1. Vitamin A – Vitamin A is a fat-soluble vitamin crucial for the maintenance of epithelial tissues (these are important tissues, see this article on acne scars), skin, eye, hair, and bone growth. It has been used for the treatment of various skin disorders such as acne; however, excess dosage can be toxic. The RDA, for Vitamin A supplement is 5000 international units. You should avoid taking excess amounts of Vitamin A (especially if you are pregnant), unless prescribed by a physician due to an illness. Excess Vitamin A is stored in your kidneys, liver, and fats; and it is excreted very slowly. Oh! Don’t worry, you won’t get sick because you’re eating too much carrots, you will only suffer harmful effects if you take too many supplements (synthetic medicine) via the oral or intramuscular route.

Moreover, Vitamin A helps strengthen the protective tissue of your skin and prevents the formation of acne by decreasing sebum production. We all know that sebum or oil is the number one cause of acne. Lastly, Vitamin A is an extremely potent antioxidant and helps us get rid of harmful toxins within our system.

Foods rich in Vitamin A are whole milk, eggs, butter, green-leafy vegetables, carrots, other yellow vegetables, shark, tuna, and halibut.

You don't necessarily need supplements like these. Try changing your diet first.

1. Vitamin B Complex – If you do not know yet, there are a couple of different Vitamin Bs and of each of them play a specific role in acne-prevention; each one complementing the other. Aside from the fact that Vitamin Bs directly enhances ones skin tone, these vitamins also reduce stress which in one way or another prevents acne breakouts. Taking B-complex supplements is good for people who lack the vitamins in their diet. The B vitamins are:

• Vitamin B1 (Thiamine) – Thiamine is great in aiding your digestion and metabolizing food. With enough B1, all other vitamins are properly absorbed by the body. Moreover, it is an antioxidant that also fights off toxins.
• Vitamin B2 (Riboflavin) – Riboflavin deficiency is one of the major causes of acne and it is essential for hair, nail, and skin health. Also, it improves the mucous membrane in your digestive tract, preventing bacterial waste build-up.
• Vitamin B3 (Niacin) – Niacin is another element that can enhance blood circulation and in the metabolism of fats, proteins, and carbohydrates. More importantly, however, Niacin makes sure that there is an efficient exchange of nutrients and toxins that move in and out of our body’s skin cells. Do not take too much B3 though because excess amounts in the system irritates the skin and cause it to appear flushed.
• Vitamin B5 (Pantothenic Acid) – Although it is only second to Vitamin A in this function, B5 still effectively helps in counteracting hormonal imbalances that lead to acne formation for many people. B5 helps in Coenzyme A production, a coenzyme necessary for the body to metabolize the oil in our skin. In addition, B5 improves the circulation of cells associated with wound healing; thus, it indirectly aids in making sure that your acne scars are not that visible. On another note, B5 can also effectively improve stamina and metabolism; I just had to say this in case you are planning to lose skin oil by shedding excess pounds.
• Vitamin B6 (Pyridoxine) –Pyridoxine plays a major role in the metabolism of sugars, proteins, and fatty acids. Thus, a deficiency of this B vitamin may trigger acne breakouts.

I know that is a lot to remember, but you do not have to memorize each B vitamin to the dot. Just take your pen and paper for this part – the list of foods rich in B vitamins. If you want to have clearer skin, you might want to eat more enriched breads and cereals, yeast, liver, pork, fish, milk, lean meat, eggs, green-leafy vegetables, bananas, whole-grain cereals, and fish.

Milk has Vitamin E in it.

1. Vitamin E – We are all aware that Vitamin E plays a very important role in having healthy glowing skin. Yes, it may not directly be one of the vitamins for acne but it can definitely make your skin look better. Vitamin E is a highly potent antioxidant that fights bad toxins in the body. With 400-800 international units per day, you can fight off skin ageing and make sure you look your best all the time.

Foods rich in Vitamin E are wheat germ, whole-grain cereals, vegetable oils, lettuce, milk, eggs, sunflower seeds, and meat.

We have to remember that there are a lot of vitamin supplements on the market; in fact, we are constantly bombarded by ads saying we need to take supplemental vitamins. On the contrary, we do not have to; a balanced diet will do the trick for you. Therefore, if you watch your diet, you can expect to have clearer, acne-free skin.

As always, please consult your doctor or dermatologist before taking any acne supplements or medications.

Sources and Credit:

Kee, J.L., Hayes, E.R., & McCuistion, L.E. (2006). Pharamacology: A Nursing Process Approach (5th Edition)

Photo With Spoons of Vitamins Courtesy of Kittikun Atsawintarangkul / FreeDigitalPhotos.net

Photo Of Splashing Milk Courtesy of Danilo Rizzuti / FreeDigitalPhotos.net

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