When it comes to treating acne, there are a number of things you can do. It can start with skin care and finding the right products for your needs and skin type. But taking a holistic approach is always a good option. This involves, in addition to focusing on your skin care regimen, adjusting your lifestyle for better skin health: getting enough sleep, limiting your intake of things like alcohol, and making sure you consume the right vitamins and minerals. The good news about all of the above is that they are also beneficial for your overall health.
It makes sense, right? When it comes to skin care, you can take a really close look at the ingredient list to make sure you’re putting the right things on your skin. The same can (and should) be said for your diet. What you put into your body makes a huge difference to your health (skin care included).
While there is no magic pill for acne that makes everything go away in a flash, there are certain vitamins and minerals with scientific benefits that you can prioritize in your diet to help support healthy skin. and prevent acne. But supplementation shouldn’t be your only option for fighting acne – you can use it to support all the other things you do, like your skin care routine. “In my opinion, no specific vitamin has enough scientific evidence of benefit as a recommended treatment,” says Robyn Gmyrek, MD, FAAD, a board-certified dermatologist for Park View Laser Dermatology. “I recommend a low glycemic index diet and a multivitamin.”
Many vitamins and minerals with proven acne benefits can easily be ingested through food instead of supplements. “Vitamins are best consumed through your diet, so the best step would be to increase your intake of nutrient-dense foods like fruits, vegetables, and high-quality protein sources,” says Tamar Samuels, MS. , RDN, NBC-HWC, a Registered Dietitian, National Board Certified Health and Wellness Coach and Co-Founder of Culina Health. “If you are still not reaching optimal levels, you can use supplements, but talk to your dietitian. [or another healthcare professional] first before starting any supplement routine. I also recommend eating fermented foods and fatty fish on a regular basis at least twice a week. If you are unable to do so, you are a good candidate for a supplement. “
Want to learn more about specific vitamins that can help fight acne? Experts have described a few of them below.
1. Vitamin A
To defer Adapalene Gel 0.1% Acne Treatment ($ 13)
“Vitamin A, also known as retinol, is one of the most recognized nutrients for healthy skin,” says Samuels. “Synthetic retinoids have been commonly prescribed for the treatment of several skin conditions, including acne, eczema and psoriasis since the 1980s. Vitamin A contributes to healthy skin by promoting the growth and renewal of skin cells. skin. It helps fight acne by inhibiting the secretion of oil in the skin and decreasing the production of androgens. “
When it comes to vitamin A, it is best applied topically rather than orally as a supplement for skin health. Gmyrek cites a 1981 study which found that taking retinol by mouth in high doses was effective, but the duration of the study was only four months and did not observe overdose. “Acne treatment can last for years and vitamin A builds up in the body over time, leading to hypervitaminosis A,” she says. “Too much vitamin A causes nausea, headache, dizziness, fatigue, blurred vision, bone pain, liver toxicity, hair loss, birth defects and swelling of the brain called a pseudotumor! ” There are much safer and more effective topical options. Gmyrek recommends topical retinoids like tretinoin (Retin-A), tazarotene (Tazorac) and adapalene (Differin), which have been rigorously studied and shown to be effective in the treatment of acne.
Paula’s choice Clinical treatment with 1% retinol ($ 58)
Foods NOW Zinc gluconate ($ 4)
“Zinc is an essential mineral that promotes healthy skin by promoting wound healing, fighting inflammation and protecting our skin from UV rays,” says Samuels. “Studies have shown that zinc can be particularly beneficial in curing acne and other skin conditions like eczema.”
Zinc can be consumed through your diet. Some foods high in zinc include oysters, red meat, poultry, beans, nuts, and seeds. But if you go the supplementation route, be careful with the dosage. “Although zinc has been linked to decreased oil or sebum production and antibacterial effects against Propionibacterium acnes, I do not recommend excessive zinc supplementation for acne treatment as the evidence is scarce, and too much zinc can lead to copper deficiency because zinc binds to copper, ”Gmyrek says. “Additionally, many find that taking zinc supplements can make them nausea, vomiting, abdominal cramps and diarrhea.”
Superfoods Terrasoul Organic pumpkin seeds ($ 15)
3. Vitamin D
Hum Nutrition Here Is The Sun Vitamin D3 ($ 12)
“In one study, researchers found that vitamin D deficiency is more common in acne patients,” says Serena Poon, CN, CHC, CHN, chef, nutritionist, Reiki master and founder of the Culinary Alchemy program . “Vitamin D has many health benefits and can be difficult to consume from food, especially for vegetarians. I recommend a high quality vitamin D supplement to many of my clients.” Samuels adds that vitamin D also has anti-inflammatory properties, which contribute to healthy skin.
Thorne Research Vitamin D-5000 ($ 15)
The ordinary Niacinamide 10% + Zinc 1% ($ 6)
Nicotinamide (aka niacinamide or vitamin B3) can act as an anti-inflammatory and has been shown to decrease the production of sebum and sebum, explains Gmyrek. Although studies have shown promising results, Gmyrek cautions that there is not enough conclusive evidence to support taking vitamin B3 supplements in any meaningful way to treat acne.
You’d better follow the news track here. Gmyrek cites a study which found that using a topical 4% niacinamide was more effective than clindamycin, a topical antibiotic commonly used in acne treatments.
For those who wish to seek out a supplement, certified dermatologist Hadley King, MD, has offered an option. “A supplement containing 750 mg of niacinamide, 0.5 mg of folic acid, 25 mg of zinc and 1.5 mg of copper (included to prevent copper deficiency, which can be caused by zinc supplementation) is approved by the FDA for the treatment of inflammatory skin conditions, including acne, “she explains. “The brand name is Nicomide, and it is also available in generic form. It is taken twice a day. Responses vary and tend to be better when combined with topical acne medications.”
More shiny Super pure ($ 28)
5. Vitamin E
Poured out Sunday morning antioxidant oil-serum ($ 20)
“Vitamin E is an antioxidant and has soothing anti-inflammatory properties that may be beneficial for the treatment of acne,” says Poon. “It is also believed to help heal discoloration and prevent scarring. Vitamin E is more effective for skin health when applied topically. Some people may experience rashes from vitamin oil. E topically, so you can test vitamin E oil on a small section before lathering all over your face. “
SkinCeuticals CE Ferulic ($ 166)
6. Vitamin C
TruSkin Vitamin C Serum ($ 20)
“Vitamin C is both an antioxidant and an anti-inflammatory agent – it is commonly available as sodium ascorbyl phosphate (SAP). SAP is a stable form of vitamin C, which is effective against the bacteria propionibacterium acnes, ”Gmyrek explains. “There are, however, no controlled studies that show that oral vitamin C supplementation is correlated with a decrease in acne.”
For vitamin C, you’ll want to go the topical route. Gmyrek adds that there are studies which show that the application of the vitamin is effective as a topical agent alone and in combination with vitamin A, retinol.
Tatcha Violet-C Brightening Serum 20% Vitamin C + 10% AHA ($ 88)
7. Probiotics and prebiotics
Hum Nutrition Skin Squad Pre + Probiotic ($ 40)
“Your gut microbiome is directly linked to the health of your skin through what’s known as the gut-skin axis,” says Poon. “There is even research that directly links the balance of the gut microbiome to the presence of acne. A healthy digestive system is a fundamental part of my culinary alchemy programs, and I find that one of the best ways to supporting digestive health is – a diet of quality probiotics and prebiotics supplements A probiotic that specifically contains lactobacillus paraplantarum THG-G10 is proven to support acne prevention.
The Nue company. Prebiotic + Probiotic ($ 55)
Then, no lie: these vitamins will make your hair, skin and nails pristine.
This article was originally published on an earlier date and has since been updated.
This article originally appeared on The Thirty
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