|  | Diet Nutrition | Vitamins

Vitamins for Acne-Free Skin

Acne can be prevented and alleviated by eating fruits and vegetables with certain vitamins or taking certain supplements. The key vitamins that help acne include vitamins A, B, C, E, chromium and zinc. According to Mark Hyman, M.D., who writes for the Huffington Post, "Widespread nutritional deficiencies of zinc, omega-3 fats, and some anti-inflammatory omega-6 fats like evening-primrose oil promote acne, while supplementing with them can help boost immunity and reduce inflammation and acne."

  1. The Vitamins

    • Vitamin A's antioxidant qualities help flush out toxins as well as promote natural healing for the skin. Acne patients, according to Hyman, usually have a vitamin A deficiency. Vitamin B complex, a suite of B vitamins including thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5) and pyridoxine (vitamin B6), are essential for skin tone, cleansing the body of toxins, circulation and digestion. Vitamin C is a powerful antioxidant that helps to brighten skin and cleanse, and has antibacterial qualities. Vitamin E is very useful for healing scars and can help reduce scarring from acne. Chromium helps the body metabolize sugar which can cause the body to create excessive sebaceous glands, which are responsible for acne. Zinc helps control the hormonal imbalances that cause acne and help regulate the oils in the body that cause oily skin. Take these vitamins orally; however vitamin E oil can be topically applied to problem areas.

    Eating for Your Skin

    • Healing and prevention of acne can be achieved by eating vitamin rich foods and vegetables. Foods high in vitamin A include red bell peppers, carrots, sweet potatoes, cooked collard greens and cooked spinach. Vitamin B complex includes a slew of vitamins that can be found in bananas, green vegetables, beans, oranges and nuts. Some good sources of vitamin C include papaya, oranges, strawberries, broccoli, kiwi fruit and cantaloupes. Vitamin E is found in wheat germ oil, almonds, peanuts, spinach, broccoli, kiwi fruit, mango and raw spinach. Chromium is an essential mineral found in onions, romaine lettuce, tomatoes and potatoes. Zinc, also an essential mineral, is found in sesame seeds, green peas and crimini mushrooms. Mackerel and other oily fish are great sources of omega fatty acids. Try to eat these types of fish weekly.

    Supplements

    • Perhaps the fastest way to get a daily dose of vitamins for acne would be to take supplements that contain all these essential components. Note that taking more than the recommended dosage can lead to vitamin toxicity, and does not help hasten healing acne. Although each vitamin is sold separately, aim to take a multivitamin that contains all. Omega fatty acids are also useful and can be found at most vitamin and health food stores.

Vitamins - Related Articles