There is no strong evidence to link food or vitamins with the clearing of acne, but there is evidence that specific vitamins aid the overall health of our skin and enable it to better fight and heal infections. Vitamins have also been proven to aid known causes of acne, such as hormonal changes and stress. Using this logic, experts agree it is important to keep up with the following vitamins to help with acne.
Vitamin A
According to The Vitamins & Nutrition Center, vitamin A is a powerful antioxidant with many properties to help with acne. Vitamin A is responsible for reducing the production of oil in the skin, the maintenance and repair of skin tissue, and relieving your body of free radicals. Vitamin A can be found in orange and yellow fruits and vegetables, as well as green vegetables.
Vitamin B
Vitamin B is a complex vitamin that is made up of several different types, including B1 (thiamin), B2 (riboflavin), B3 (niacin), b5 (pantothenic acid), B6 (pyridoxine) and B12 (cyanocobalamin). Stress is a proven cause of acne, and vitamin B2 reduces stress. B2 can be found in whole grains, fish, milk, eggs, meat, and leafy green veggies. B3 improves circulation, helping to deliver nutrients to the skin's surface. B3 can be found in peanuts, eggs, avocados and lean meats.
Vitamin E
Vitamin E is an antioxidant and has long been used as a topical treatment to heal the skin. As an antioxidant, it helps the body to fight against free radicals and aids the skin in maintaining and repairing tissue. It is also an important vitamin for the immune system. Vitamin E can be found in almonds, peanuts, sunflower seeds, and broccoli.
Zinc
The Mayo Clinic advises taking zinc supplements as a natural acne treatment. Zinc is also an antioxidant that helps to boost the immune system. It also has anti-inflammatory properties important in the fight against acne. You should take zinc with food to prevent upsetting your stomach. It can also be found in or added to topical applications to aid in fighting acne. Zinc can be found in such foods as mushrooms, eggs, whole grains, and nuts.
Omega-3 Fatty Acids
Dr. Weil recommends increasing foods high in omega-3 fatty acids such as wild salmon, tuna, halibut, and other seafood for its anti-inflammatory properties. According to the Medical Center at the University of Maryland, the body does not produce omega-3 fatty acids on its own, so it is important to get them through diet or supplements.
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