While good skin may be hereditary, healthy skin may also be promoted through a diet rich in nutrients and vitamins. Vitamins are essential for health, and many affect the development of skin cells. Acne may be experienced by men and women in all age groups. The condition is caused by excess oil in the skin, but may also be triggered by excess hormones and stress, states the Mayo Clinic. Understanding which vitamins offer the greatest benefits to skin care helps individuals treat and prevent acne, as well as reduce severe flare-ups.
Vitamin A
Vitamin A, also known as retinol, is a vitamin not only essential to eye health, but to the suppleness of the skin. Vitamin A can be found in foods like milk and cheese dairy products, and veggies rich in beta-carotenes, such as carrots, sweet potatoes and spinach. According to Life Clinic, the recommended intake of Vitamin A is about 800 mcg for women and 1,000 mcg for men. Vitamin A also helps repair skin tissues and reduces damage to cells caused by free radicals through its antioxidant properties, states Dr. George Obikoya of Vitamins-Nutrition.
B Vitamins
B vitamins, especially B1 or thiamine, B2 or riboflavin, and B3 or niacin, help promote healthy skin cell development, according to Dr. Obikoya. Other B vitamins that may help prevent acne include vitamins B6 and B12, pantothenic acid and cyanocobalamin respectively. Dr. Obikoya recommends approximately 100 mg three times day for Vitamin B supplement use, but Vitamin B may also be found in foods, such as whole grains, kidney beans, peanuts, fish, cheese and chicken, according to Life Clinic.
Vitamin C
Vitamin C offers a variety of benefits to the human body, including immune system boosting functions to antioxidant protection from damage to the cells and skin tissues caused by infections. Acne for many is exacerbated by infection or inflammation of pores and hair follicles, leading to reddened and pus-filled acne. Vitamin C also contains antibacterial benefits and can be taken three times a day in 1,000 mg doses, according to Dr. Obikoya to help fight acne. Vitamin C may also be ingested in foods, such as berries, citrus fruits and juices, tomatoes, spinach and broccoli.
Zinc
Zinc helps promote and maintain healthy skin and tissues in the body and also regulates production of oil in the body. Excess oil contributes to acne, as it blocks skin pores and hair follicles, preventing its escape, which often results in bumps, pustules and pimples. Zinc to help fight acne should be taken in 25 to 30 mg increments per day in supplement form, according to Dr. Obikoya, or can be found in foods, such as red meats, poultry and fortified cereals, nuts and beans, according to the National Institutes of Health. Normal daily requirements for zinc range from between 8 to 11 mg for adult men and women.
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