The golden rule to remember when it comes to a flawless complexion is that healthy skin comes from within. Your skin needs the right balance of vitamins and nutrients to stay healthy, glowing, and blemish-free. Taking care of your skin on the inside and outside should be an essential part of your health regimen; it is your largest organ, after all!
Since vitamins are critical to your overall health and body functions, deficiencies can cause adverse effects, especially on your skin. A diet rich in high-quality vegetables and proteins is the best source of essential vitamins and minerals. Unfortunately, it's not always possible to consistently eat a balanced regime so supplements can help!
However, it can be tough to navigate the various questions when taking vitamins to help cure skin problems... are gummy vitamins making my acne worse? Do probiotics help treat acne?
That's when customized skin-clearing vitamin and mineral supplements, specially formulated to support healthy and clear skin, come to the rescue. Carefully formulated by dermatologists, this potent combination of vitamins and minerals includes antioxidants and anti-inflammatory ingredients to reduce skin irritation and redness. It can also help improve the skin's immune system, which fights the acne bacteria and support the skin's healing process, resulting in less acne scarring.
Vitamin B complex for clear skin
Having adequate levels of B vitamins is essential for healthy skin. Vitamin B5 (AKA pantothenic acid) was shown to help with skin hydration and elasticity. Please note that small doses of biotin are necessary to ensure proper absorption of B5. That said, using biotin in high amounts, typical for generic "skin, hair, and nails" dietary supplements, can cause more acne breakouts and should be avoided.
An analysis of 14 papers has shown that some B vitamins and zinc can help skin health and reduce stress and anxiety. Less stress often means less acne. Vitamin B6 helps the body produce the happy hormone (serotonin) and the sleep hormone (melatonin.) Vitamin B5, known as the "anti-stress" vitamin, also supports the adrenal glands, which reduces stress and anxiety levels.
Vitamins B1, B2, B5 (pantothenic acid), B6, B9 (folic acid), and Vitamin B12 are essential factors in enzyme reactions involved in wound healing. B1, B2 and B6, and B12 are also required to synthesize collagen.
The best sources of Vitamin B for skin health are supplements that contain all the relevant B vitamins in the optimal amount for absorption and effectiveness. MDacne's vitamins and minerals supplements include high amounts of vitamin B5 and precise skin-friendly amounts of vitamins B1, 2, 3, 6, 9, and 12.
Foods that are naturally rich in vitamin B:
● Nutritional yeast
Vitamin A for improved skin texture and complexion
Often considered one of the most effective skincare ingredients available, vitamin A was the first approved vitamin by the FDA as a topical ingredient that changes the appearance of the skin's surface. Binding to the receptors in skin cells strengthens the protective barrier, protects against collagen degradation, and stimulates a faster cell turnover rate.
Often vitamin A is found in topical skin care products such as retinol. These products can give you a brighter complexion and fewer wrinkles by increasing collagen production. MDacne's vitamins and minerals supplements include 750 mcg of vitamin A, 83% of the required daily dose.
Foods that are naturally rich in vitamin A:
● Cod liver oil
● Sweet potato
Coenzyme Q10 (CoQ10) for healthy skin
CoQ10 is an antioxidant found in mitochondria that produce energy for our cells. It is excellent at neutralizing free radicals, improving skin texture, reducing wrinkles, and energizing your complexion. CoQ10 into your routine allows your cells to absorb better and utilize other nutrients. MDacne's vitamins and minerals supplements include 10 mg of Coenzyme Q10.
Foods that are naturally rich in CoQ10:
Zinc for skin protection and regeneration
Zinc is an essential mineral for vital bodily functions, including wound healing, DNA/protein synthesis, immune system support, and cell repair. Studies have shown that zinc's continuous use can reduce signs of acne and other skin conditions by reducing the amount of blemish-causing bacteria on the skin, reducing inflammation, and lowering oil production.
Products that contain zinc can be applied topically to protect the skin and aid in regeneration. It is often found in sunscreens, so it can help reflect the unwanted rays that cause damage. Though supplements can be taken, a wide variety of foods contain zinc. It was found that products containing a 5% zinc concentration were most effective in mild to moderate acne, and oral zinc supplements were helpful in those facing moderate to severe acne.
Foods that are naturally rich in zinc:
● Whole grains
Vitamin D for cellular growth and improved skin tone
Vitamin D, also known as the "sunshine vitamin," is a fat-soluble hormone produced when the skin is exposed to the sun's UVB rays. It has been shown to improve acne-prone and aging skin by stimulating healthy cellular growth, renewal, and repair. Vitamin D plays a vital role in skin tone; it has also been shown to help treat skin conditions such as psoriasis and acne. Those suffering from acne were at higher risk of severe symptoms if they had low levels of vitamin D. Those who took oral vitamin D supplements found their symptoms significantly improved with regular consumption.
One of the best sources of Vitamin D is natural sunlight. Dermatologists recommend getting between 10 - 30 minutes of protected sun exposure per day to help your body produce this essential vitamin. For most of us, the best vitamin D source would be vitamin supplements such as this NatureWise Vitamin D3 or Nature's Bounty.
Foods that are naturally rich in vitamin D:
● Fortified breakfast cereals
● Natural fruit juices
Vitamin E for reduced inflammation and scarring
Vitamin E is a powerful antioxidant that protects against sun damage and oxidative stress. It can help you fight back against premature aging, wrinkles, and scarring.
When applied topically to the skin, vitamin E can help with cellular restoration, including sun damage and healing support for scars. The body produces vitamin E and releases it in the skin's oil (sebum). The skin stays moisturized and happy when there is a proper balance of vitamin E throughout the body. Vitamin E has also been shown to reduce inflammation and speed up the healing of damaged skin. Studies have shown that low levels of vitamin E are linked to severe acne, and supplementation of vitamins E and A in conjunction can lead to improved results.
Most adults need about 15 - 18 mg of vitamin E daily; the best way to increase this essential vitamin is to ensure you get enough in your diet. You may also consider a multivitamin or specific vitamin E supplement.
Foods that are naturally rich in vitamin E:
● Olive oil
Vitamin K for dark spots, stretch marks, and scars
Vitamin K promotes cellular metabolism and has anti-inflammatory properties that help speed up the body's healing process. It's known to help with blood clotting, which can help minimize dark eye circles. Evidence shows that vitamin K can reduce stretch marks, spider veins, scars, and dark spots.
This vitamin can be found in several topical creams and treatments. For best results, look for products formulated with brightening ingredients such as arnica, caffeine, or retinoids to help with vitamin penetration.
Foods that are naturally rich in vitamin K:
● Wheat germ
Vitamin C for bright skin and collagen production
Vitamin C, AKA L-ascorbic acid, is an antioxidant that boosts collagen production, protects against environmental stressors, and decreases pigment formation. It works to neutralize free radicals to minimize damage caused to the skin by the sun's rays and pollution. In turn, this reduces the appearance of fine lines, wrinkles, and hyperpigmentation.
Topical vitamin C is an excellent addition to every anti-aging skin routine but must be handled carefully. Skincare products containing vitamin C are often unstable, breaking down, and ineffective when exposed to too much oxygen or direct sunlight. Be mindful of its potency when applying a vitamin C serum or treatment. You only need a small amount! Since humans cannot produce ascorbic acid, it must be consumed from foods.
Foods that are naturally rich in vitamin C:
● Citrus fruits
● Black currants
Omega-3 for fewer breakouts and reduced inflammation
Evidence shows that populations that consume adequate omega-3 fatty acids regularly are known to have less inflammatory acne. A study from the Lipid Health Distribution found that omega-3 supplements were positively associated with less overall acne breakouts and severity. These supplements have also been shown to reduce inflammation and improve skin barrier function to help lock in moisture and keep out irritants.
Topically, omega fatty acids can strengthen and smooth the skin's surface, soothe irritation, improve elasticity, and nourish against external damage. Often omegas are found in serums, moisturizers, and eye creams.
Foods that are naturally rich in omega-3:
● Flax seeds
● Chia seeds
Best vitamins in topical skin products
Some of the best topical skincare products, such as niacinamide (B3) active moisturizer, include essential vitamins and minerals. Another example is a treatment cream that contains retinol, a relative of vitamin A.
Niacinamide active mioisturizer
This magical ingredient derived from vitamin B3 can help with skin hydration and help with redness and hyperpigmentation. Look for a moisturizer containing 2-4% niacinamide for best results. The lower percentage will not be effective, while a higher percentage of niacinamide can be too irritating.
Retinol and niacinamide treatment cream
Retinoids are derivatives of vitamin A. They were proven in multiple studies to help reduce skin aging signs, including fine wrinkles and hyperpigmentation. In the correct percentage, retinol causes mild skin exfoliation and increased skin cell turnover and collagen production. This results in smoother, younger-looking skin. Retinol, combined with niacinamide, is an ideal topical skincare product for women with adult acne, as it helps to prevent breakouts while fighting against signs of aging.
Related reads for you.
Best vitamins for women with adult acne
Best vitamins for teens with acne
Comparison of Vitamin D Levels in Patients with and without Acne: A Case-Control Study Combined with a Randomized Controlled Trial
Study on the use of omega-3 fatty acids as a therapeutic supplement in the treatment of psoriasis
Evaluation of serum vitamins A and E and zinc levels according to the severity of acne vulgaris
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