Vitamins for Acne: Feed Your Skin
Do you know what your body’s largest organ is? It’s your skin! Lacking the vitamins and minerals important for optimal functioning of your body will directly affect your skin. Unfortunately, deficiencies of these vitamins is rampant in America, as we have settled for processed depleted foods rather than the whole, fresh, natural ones intended for our bodies.
Acne is a main indicator that you are not receiving enough of the essential vitamins and minerals for good health. Think of your skin as a billboard posting information on your body’s nutritional status. Healthy skin requires a number of vitamins and minerals that not only are powerful antioxidants capable of removing toxins from your body, but also have antibacterial effects and boost immunity, all of which are important in keeping your pores free of clogging toxins and in healing damaged skin tissue.
Let’s take a look at some of the principal vitamins and minerals that help clear up acne, and keep your body’s chemistry in balance to prevent acne problems.
The ‘ABC’ Vitamins for Acne
Vitamin A is necessary for maintaining and repairing the tissues of the skin and mucus membranes. Being a powerful antioxidant, Vitamin A relieves the body of the oxidative stress that free radicals cause. As well, by reducing sebum production, it prevents helps prevent acne, strengthening the protective skin tissues.
The link between vitamin A and acne is not well known; in fact, few are aware that a vitamin A deficiency can actually be responsible for acne. A recommended dose of Vitamin A to successfully clear up acne is 10,000 IU, but no more that 5,000 IU if you are pregnant.
Vitamin B complex also helps to relieve stress, which can be a factor triggering acne. Also, the vitamin B complex has a particular role in maintaining healthy skin, along with your overall health.
Thiamine (B1): Vitamin B1 boosts circulation and helps your body properly absorb the foods you eat. Experts recommend 100mg of Thiamine three times a day.
Riboflavin (B2): Vitamin B2 works hand in hand with Vitamin A in improving the mucous membranes in your digestive tract. It is essential for healthy skin, nails and hair. In fact, acne is a symptom of a riboflavin deficiency. The recommended dosage of B2 is 100mg three times daily to defuse acne problems.
Niacinamide (B3): Vitamin B3 helps the condition of your skin by improving circulation and properly metabolizing nutrients such as fats, carbohydrates, and protein. A vitamin B3 deficiency is known to be a cause of acne.
Pantothenic acid (B5): Vitamin B5 has been in the spotlight lately as the cure for acne. Vitamin B5 boosts your body’s ability metabolize the oil produced by the glands which cause acne, rather than shut down those glands, as some acne medications do. Because it is water-soluble, it is safe in the larger doses that some recommend. But it may not be necessary to megadose Vitamin B5. A time-released dose of 2 to 3 grams per day gives you a safe and natural solution to acne problems, along with helping reduce stress (another cause of acne) and improving the function of the adrenal glands.
Pyridoxine (B6): Vitamin B6 is critical in strengthening your immune system and antibody production. A deficiency of Vitamin B6 is known to be a cause of acne.
Vitamin C and the bioflavonoids protect against infection, boost immunity, display antibacterial properties, and are responsible for hundreds of metabolic functions in the body. Among them are tissue growth and repair, making vitamin C, together with vitamins A and B, an excellent supplement for overall skin health. Vitamin C helps clear acne by acting as a detoxifying agent and preventing and reducing the toxic damage done to cells, including skin cells. The vitamin C dosage for combating acne is 1000mg three times a day.
Other Vitamins for Acne, and Minerals, too
Vitamin E is an excellent healer and promoter of tissue repair. As an antioxidant, it prevents damage to cells by inhibiting the formation of free radicals and the oxidation of fats. The recommended vitamin E acne dosage is 400 IU daily.
Chromium helps fight acne by reducing the rate of skin infection. Many are chromium deficient as the form of chromium found in foods is easily destroyed during processing. Also, eating excessive sugar depletes your body’s level of this important mineral. Use the liquid supplemental chromium in the form of chromium picolinate or chromium polynicotinate for best results. To combat acne, the recommended dosage of chromium is 150 mcg daily.
Zinc is necessary for absorbing Vitamin A and regulating levels of vitamin E in the blood. It helps healing of tissues, prevents scarring, regulates oil gland activity, boosts the immune system, and fights the formation of free radicals which can cause so much damage to your skin. The recommended dosage of zinc to fight acne is 25 to 30 mg daily.
Selenium boosts the activity of antioxidants, and helps promote elasticity in skin.
Magnesium helps to keep your hormones in balance, reducing the impact of your body’s hormonal cycles on acne outbreaks. Selenium and magnesium are two trace elements that are low or lacking in most diets. Be sure your supplements have both of these minerals.
There is no substitute for a good diet full of fresh vegetables and fruit, high quality meats and grains, and enough good fat. This is the first step to getting rid of acne and preventing it. Secondly, choosing the minerals and vitamins for acne explained above is a wise step to overcoming the stresses of life, and the often poor quality of food available today.