Are you suffering from acne? Or maybe you’d like to avoid getting it? Well, here’s some good news: there are vitamins for acne that can help reduce it.
In this article:
What Are the Best Vitamins for Acne?
1. Vitamin A
Vitamin A is one of the best vitamins for acne. For starters, this vitamin has antioxidant properties which help reduce inflammation on the skin and prevent free radicals from causing cell damage.
A 2016 medical literature by researchers from the Medical University of Warsaw has concluded that foods rich in Vitamin A like beef liver, liver sausage, salmon, goat cheese, and hard-boiled eggs help fight acne.
It also promotes the growth of skin cells and protects the skin from harmful UV rays. Vitamin A also helps with skin aging by increasing collagen production and glycosaminoglycan, a water-retaining polysaccharide.
An essential compound in Vitamin A is adapalene, a type of preformed retinoid. It is found on different skin gels and creams formulated to reduce skin irritation and unblocks pores.
For oral intake, it is important to take note of the daily amount of Vitamin A to consume. People aged 4 years and older may consume 5,000 international units (IU) daily.
Using zinc for acne treatment is also recommended. This low-cost vitamin reduces inflammation, redness, and scarring due to its anti-inflammatory and antioxidant properties. Zinc also has a bacteriostatic property which prevents the production of bacteria.
There are different forms of zinc used to combat acne. Its effectiveness depends on its bioavailability which is the rate and degree of absorption by the body’s circulatory system. For acne treatment, zinc is best used both topically and orally.
Its most effective form is zinc citrate according to a 2003 study by Pakistani researchers. Meanwhile, zinc oxide is a popular ingredient in skin care products that also helps to reduce acne.
Oral zinc treatment is the most impactful for acne that is inflammatory and bacterial. Foods like oysters, beef, chicken, tofu, oatmeal, and mushrooms are high in zinc.
The recommended daily intake for zinc differs by gender and age:
- Women aged 19 and older: 8mg per day
- Pregnant women aged 19 and older: 11mg per day
- Men and boys aged 14 and older: 11mg per day
When it comes to using topical zinc for acne treatment, the daily elemental intake is 30 to 150mg.
3. Vitamin D
A study by PLoS One in 2016 concluded that Vitamin D deficiency played a role in skin conditions like acne. More studies have shown the effect of Vitamin D for acne treatment.
Vitamin D also prevents bacteria-triggered irritation in skin cells and helps reduce skin inflammation and the production of sebum. For acne management, Vitamin D is best consumed orally through sources of Vitamin D such as vitamin D2 and D3 supplements and fortified foods.
Some foods that naturally contain Vitamin D are:
- egg yolk
- tuna fish
- beef liver
There are only a few natural resources of Vitamin D leading countries to fortify foods like:
- orange juice
- breakfast cereals
Combine your yogurt with fruits rich in Vitamin C (see below) to maximize your anti-acne diet. The daily recommended intake of Vitamin D is 400 to 800 IU per day, depending on age.
4. Vitamin E
Here’s a great thing about Vitamin E: it absorbs quickly into the skin due to being fat-soluble. Vitamin E helps acne and acne scars to heal faster and also regulates the production of collagen.
A 2006 study concluded that patients with lower levels of Vitamin E and A were actually more prone to severe acne. For acne treatment, Vitamin E is popularly used topically and orally.
Nowadays, many skin care products such as lotions and moisturizing soaps contain Vitamin E. It helps in the growth of new skin cells and removes dark spots caused by acne.
Purple Tea’s Day Cream contains Vitamin E which you can add to your anti-acne skin care routine. Consuming supplements and foods rich in Vitamin E is also helpful.
Include avocados, spinach, sardines, almonds, and whole-grain foods such as cereals and wheat bread in your diet for acne treatment. Thankfully, preparing a bowl of cereals only takes a short time.
The daily recommended intake for Vitamin E is 22.4 IU according to the National Institutes of Health.
5. Vitamin C
Vitamin C is another vitamin used topically and orally for the prevention of acne, specifically cystic acne. It is popular for boosting our immune system but with acne, it is popular in reducing redness of the skin, a common symptom in cystic acne.
A 2013 article published in the Indian Dermatol Online Journal notes that the effectiveness of Vitamin C in serums depends on its concentration. The ideal concentration of Vitamin C is between 10 to 20% to boost the production of collagen.
Higher concentrations of Vitamin C can lead to redness and skin irritation.
Vitamin C also has antioxidant properties which promote skin regeneration. It also has anti-inflammatory properties which help in the speedy recovery of wounds.
Guavas, bell peppers, strawberries, oranges, tomatoes, and broccoli are some foods rich in Vitamin C. Make your own fruit bowl consisting of strawberries, oranges, kiwifruits, and papayas for an easy and tasty acne treatment.
The daily recommended intake of Vitamin C is 75 to 90 mg depending on gender and age. For pregnant women, the daily recommended intake is 80 to 85 mg depending on age.
These vitamins for acne treatment are what we often encounter in skin care products, supplements, and foods. A majority of local drug stores and supermarkets carry them.
Create an anti-acne weekly meal plan and add products to your daily skin care routine to help you with your acne treatment. Purple Tea’s Night Cream is a great skin care product to help kickstart your road to acne prevention while giving you radiant skin in the process.
What other vitamin supplements have you taken to prevent acne? Share them with us below in the comments section!