What vitamins are good to take for acne skin to make it healthy and beautiful? There are many vitamins that can contribute to these. Vitamin deficiency is not a very big problem for the majority of people; however, in order to prevent acne, it is recommended to at least have the recommended dietary allowance. This article discusses such vitamins, and their effect in averting the onset of acne.
This includes retinol, two forms of beta-carotene, alpha-carotene, gamma-carotene, and beta-cryptoxanthin. A deficiency of vitamin A can cause acne, which is why you need to have a regular intake of this vitamin. Vitamin A has protective capabilities for skin tissues and it significantly reduces sebum production. It is an effective antioxidant, reducing toxins in the body and thus, in your skin. It helps prevent discolorations or spots. The major sources of vitamin A are liver and vegetables such as carrots, broccolis, and sweet potatoes. Butter is also an excellent source.
While vitamin C or ascorbic acid helps the body in numerous ways, it also has its share in preventing acne and maintaining a healthy skin, primarily, its functions in repairing tissues. It is also widely know that vitamin C is an effective antioxidant, cleansing the body of toxins and other impurities. Ascorbic acid also combats acne-causing bacteria through bioflavonoids. Deficiency in vitamin C leads to scurvy, a condition wherein collagen is not stable enough to perform its functions, leading to a host of skin problems such as brown spots or discolorations and wounds. Vitamin C is found in many types of foods, primarily citrus fruits such as oranges, limes, and lemons.
Vitamin E is known as the skin vitamin. It has strong defensive properties against tissue damage. It helps to prevent free radicals, caused by frequent exposure to the sun’s harmful rays or UV radiation or exposure to pollution, from doing harm to your skin. The major sources of vitamin E are oils such as corn oil, soybean oil, wheat germ oil, and sunflower oil. Nuts and green leafy vegetables are also excellent dietary sources of vitamin E.
Vitamin B1 (Thiamine)
Vitamin B1 helps in digestion and aids in absorption of other vitamins in the body. Therefore, this is very important to maintain a sufficient intake of all other acne-preventing vitamins in the body. Thiamine is found in a large variety of foods. The major sources in high concentration are yeast, yeast extract, pork, and whole grains.
Vitamin B2 (Riboflavin)
Regular intake of riboflavin contributes to healthy skin, hair and nails, and thus combats the presence of acne. It plays a major role in growth and release of energy. It helps to ensure that the mucous membranes lining the digestive tract are in good working condition. It is important to have sufficient vitamin B2 in the body in order to facilitate the metabolism of carbohydrates, proteins, and fats. The major sources of riboflavin are milk, cheese, green vegetables, liver, and kidneys.
Vitamin B3 (Niacin)
Like vitamin B2, vitamin B3 helps in the metabolism of fats, carbohydrates and proteins. It helps in body circulation, cleaning the skin and preventing acne onset. By aiding circulation, it helps in reducing cholesterol content in the body. It serves as an antioxidant by exchanging toxins out of the body with nutrients into the body. As one of the 8 B-vitamins, it is also essential for absorption of nutrients and other vitamins in the body. While vitamin B3 deficiency is a rarity, good sources of niacin are beets, yeast, beef liver and kidney, as well as several fish such as salmon, fish, and tuna.
Vitamin B5 (Pantothenic Acid)
Hormonal instability or imbalance is the major cause of acne for most people, especially for those undergoing the bodily changes associated with adolescence. Vitamin B5 is one of the major vitamins that help to maintain hormonal balance, and therefore very critical in preventing acne. It also does this by lowering down stress levels; a very high stress levels have been determined as a cause of acne and other skin problems. It is used in the synthesis of coenzyme A, which facilitates transfer of carbon within cells and aids in metabolism. Dietary sources of pantothenic acid are plenty. It can be found in most types of meat, whole grains, and vegetables such as broccolis and avocadoes.
Vitamin B6 (Pyridoxine)
Like all the other B-vitamins, vitamin B6 is essential for metabolism in the body and digestion. Through its production of antibodies, pyridoxine is important to increase the body’s protection or immunity from illnesses or diseases. Good sources for this vitamin are meats, nuts, vegetables and fruits such as bananas.
Vitamin K is essential to maintaining the quality of healthy skin by minimizing the possibility of bruises on the skin by quickly healing the skin and repairing damaged or dry skin. Good dietary sources of vitamin K are spinach, cabbage, cauliflower, and broccoli. Fruits such as grapes and avocadoes are also excellent contributors to vitamin K intake.
While almost all vitamins can be taken through the use of dietary supplements or commercial vitamins, they shouldn’t be used as food substitutes. Naturally healthy skin that is free of acne can only be maintained by regular intake of healthy foods that are rich in the vitamins discussed above. A balanced diet will also help you get rid of unnecessary expenses associated with buying different types of food supplements in the market.
Oftentimes, these vitamin supplements contain active ingredients that can cause harmful side effects to the body, and if you really stop to consider, acne prevention can be done by take just the right amount of vitamins, which means that supplements are not really necessary. Sometimes, these supplements can even react to prescription drugs taken by the body. For example, you might become too conscious of vitamin K and you take a supplement for that. This intake can reduce the ability of certain blood thinners in preventing blood from clotting. Intake of supplements of vitamins C and E have also shown reduction in the effectiveness of certain cancer chemotherapy. Many dietary sources have been mentioned above and as long as you check your RDA requirements and regularly consult with your nutritionist, you can avoid a visit to the dermatologist for the possibility of acne appearing on your skin.