Knowing what vitamins are good for acne can help give you the glowing complexion you long for and clear up a troublesome complexion.
The Causes of Acne
Affecting four out of five people, acne is an inflammation of the skin which can be caused by several factors. Some of these things can be controlled, while others beyond your control. Some of the things that cause or intensify acne breakouts are:
- Refined foods
- Allergy producing foods
- Poor sleep habits
- Bangs, hair in your face, headbands
- Medications, especially birth control pills
What Vitamins Are Good for Acne Breakouts?
Only about five percent of the population gets the recommended amount of vitamins and minerals everyday. When your body's nutritional needs are not met, the various organs, including the skin, do not work properly. Supplementing your diet with vitamins makes sense.
Vitamin A works with your body to strengthen the skin tissue. It also reduces sebum production that can clog pores and irritate skin.
Vitamin A is important to healthy skin. In fact, a deficiency of this vitamin can cause acne. This vitamin is a powerful antioxidant that can combat free radical damage. You should take approximately 10,000 IU of vitamin A daily unless you are pregnant. Pregnant women should not take more than 5,000 IU.
The B Vitamins
There are several B vitamins and all are important for healthy skin. Each has a certain role to play in maintaining the health of skin cells.
- Thiamine (B1) is an antioxidant which enhances circulation and assists in digestion. You should try to get 300 mg of vitamin B1 every day in three doses.
- Riboflavin (B2) is essential for healthy skin, hair and nails. Acne is one of the symptoms of a deficiency of vitamin B2. The dose needed to help clear up acne is 300 mgs, broken up into three doses per day.
- Niacin (B3) improves circulation and helps to metabolize carbohydrates. The improvement in circulation helps to pull toxins out of your system faster.
- Pantothenic acid is also known as vitamin B5. It is an important vitamin, helping to reduce stress and supporting good adrenal function.
- Pyridoxine, or vitamin B6, supports the immune system and the production of antibodies.
Other Vitamins and Minerals
- Chromium is a mineral that helps guard against bacteria on the skin. The usual dose is 150 mcg daily.
- Vitamin C supports tissue growth and repair, as well as protecting against various infections. To fight acne, you should take 1,000mg three times a day. Vitamin C should be taken with the B vitamins because it causes them to work more effectively.
- Vitamin E is another antioxidant. It helps the skin to heal more quickly and prevents damage to skin cells. You should take 400 IU every day of the natural vitamin E.
- Zinc supports tissue repair and prevents scarring. It regulates the oil glands, reducing the activity where needed. This keeps the pores from getting clogged and the formation of blackheads. Take 30mg per day.
- Vitamin E is an antioxidant that enhances healing and tissue repair. It prevents cell damage by inhibiting the oxidation of lipids (fats) and the formation of free radicals. Take 400 IU daily of Vitamin E to combat acne.
- A liquid vitamin supplement may be able to supply all or most of your daily vitamin and mineral requirements. They are more effective when taken two times a day.
Get a Good Supplement
Knowing what vitamins are good for acne will help you to make the dietary and nutritional changes necessary to give you healthy skin. Generally speaking, a person cannot eat enough food to take in as many vitamins as they may need. This is why it is important to take a good supplement.
You should be aware that some vitamins, like vitamin E, are fat soluble and need to be taken with a little oil or other fat. Be sure to use high quality supplements. Although they may seem more expensive at first, more of the vitamin is used by the body and the results will be better.
With changes in lifestyle, diet, and hygiene, as well as a good supplement, acne may be a thing of the past for many people.