Written by Lisa Allen, MD
If you’re suffering from acne and spending thousands of bucks on over-the-counter cosmetic creams, cleansers and pills, please stop. Your acne may simply be on account of a vitamin deficiency in the body.
Sneak peek into essential vitamins for acne, we have some famous ones like A, E, C and B5. How each of them help you?
Vitamin A for Acne
Vitamin A helps to reduce the sebum production of the sebaceous glands allowing just the required amount to keep the cells moisturized. Besides, it also toughens the protective tissue of the skin. Vitamin A is also a powerful antioxidant that aids in flushing out toxins from the body making the skin less prone to acne. The retinoids, a type of Vitamin A is what specifically helps to clear acne. It stimulates the skin cells to grow faster and die out soon thus increase the overall turnover of the cells.
Vitamin A is found in foods that are colored red, orange or yellow. As such fruits like tomatoes, carrots, papayas, squashes, etc can help to ward off your acne. In case of oral supplements vitamin A capsules like beta carotene can do you good. However be cautious not to exceed 5,000 IU a day as it increase the risk of developing hip fracture.
Vitamin E for Acne
Vitamin E besides being a strong anti-oxidant helps to restore damaged skin cells by healing them and thus alleviates the long term effects of acne. Vitamin E inhibits the breakdown of saturated fats and prevents their unison with other acne causing toxins. It also aids in supplying more oxygen to the red blood cells which can be useful in preventing acne scars. Vitamin E greatly improves the elasticity of the skin as well.It is advised to inculcate a diet rich in vitamin E using green leafy vegetables, nuts, olives, asparagus etc. You may alternatively couple your diet with vitamin E supplements in the form of topical applications and pills.
Since vitamin E itself is oil its topical application can worsen the acne condition hence it should be strictly restricted to those with dry skin. In case one opts for vitamin E capsules, a daily intake of about 10 mg for adults will help to clear acne. However, the dosage may vary with individuals depending on gender and age. But an excess amount of vitamin E say around 20 times more than the required amount can prove to be fatal. Before you settle down for over-the-counter vitamins for acne (usually pills) it is best advised to consult a doctor to ascertain the recommended dosage levels suitable for your body.
Vitamin C for Acne
Among the other vitamins for acne, vitamin C is thought to be a super vitamin. It is instrumental in strengthening the immune system to fight against infections. Intake of vitamin C is linked to internal collagen production which helps to decrease the chances of acne formation and also heal scars caused by acne previously.
Consumption of foods rich in Vitamin C can enhance the appearance of the skin and to a great extent prevent the onset of acne. It is interesting to note that vitamin C used both externally and internally in the form of face masks, lotions or eaten as whole fruits or juices respectively can help to get rid of toxins which trigger acne. A daily dose of about 1500 mg of vitamin C can help one wear that young flawless look. Vitamin C besides serving as an essential vitamin for acne, it improves the texture of the skin and shields it against damage of the sun and wrinkle formation.
Vitamin C is rich in fruits like lemon, oranges, grapes, kiwis, sweet limes, guavas, broccoli, cauliflower, etc.
Vitamin B5 for Acne
Vitamin B5 otherwise known as pantothenic acid bestows the skin a host of benefits. Firstly it helps in the reduction of sebum production. Though regular intake of Vitamin B5 can help to cure acne successfully it may lead to break out of acne in the initial days.
Naturally VitaminB5 is found in soy beans, peanuts, peas, corn, broccoli, mushrooms, eggs, calf’s liver, yogurt, etc.Vitamin B5 supplements are available in the form of pills (both as tablets and capsules which can be swallowed with water), powder which is easily dissolvable in water, and in the topical form as creams. If you resort to intake Vitamin B5 in the pills or powder form it is advised to spread the required daily recommended levels so as to maintain consistency rather than having a lot at once. It is best to take VitaminB5 supplements around 15 minutes prior to a meal to subsidize the side effects.
Minor side effects of vitamin B5 include slight irritation in the stomach, diarrhea, headaches etc while in some it can cause more serious side effects like thinning of hair.
As such vitamins for acne play a very crucial role in clearing the acne prone areas as vitamins sustain the body’s ability to produce energy needed for cellular activities and provide the necessary nourishment to the skin.
Regular intake of the above mentioned vitamins for acne along with the essential minerals can help keep acne at bay.