Vitamins, acne and healthy skin

Acne-fighting vitamins include vitamins A, C, E and zinc. Each vitamin affects acne in a different way, from reducing oil production and inflammation to promoting healing.

• Vitamin A regulates sebum production in skin and supports new cell growth, according to WholeHealth Chicago, a center for integrative medicine. Sebum is a thin, watery substance that the body naturally produces to keep skin moisturized and protected. Too much sebum can mix with dead skin cells and dirt, creating the ideal breeding ground for blemishes.

• Vitamin C, also known as ascorbic acid, improves skin texture and clarity by boosting collagen production and has anti-inflammatory properties, writes Pat Hyland for Discovery Health. As such, it may be helpful in treating the redness, irritation and inflammation associated with acne.

• Vitamin E may treat acne scarring and also fights harmful free radicals, which can cause signs of aging like wrinkles and pigmentation problems. But many experts claim vitamin E won’t really improve your acne scars. Rather, the effect may be temporary, due to “the fatty solvent that is making the skin seem more supple and smooth and the scar appear to be less distinct,” according to the Web site, Online-Vitamin-Guide.
• Zinc is an essential mineral needed for protein synthesis and collagen production. It decreases inflammation, speeds wound healing and boosts the immune system. In addition, zinc may also help prevent acne when taken internally.

In supplements

Remember that supplements are just that: a supplement to — and not a replacement for — a healthy lifestyle, including proper diet and skincare. They’re not miracle cures for acne, and they need to be taken with care and caution. Consult your doctor before starting any vitamin or mineral product. Vitamins A, C, E and zinc can be taken individually or combined for a synergistic effect.

• Vitamin A. If you already take a multi-vitamin, you probably get enough vitamin A. Also, you typically get enough from food sources. Also, be cautious about taking too much vitamin A, which can have harmful health consequences — “getting more than 5,000 IU [International Units] a day may up the risk of hip fracture,” writes Brooke Eastburn in Prevention.

  • Product to try: Murad Pure Skin Clarifying Supplement is a twice-daily oral supplement with vitamins A, C, E, biotin and zinc for overall skin clarity and health. It claims to lessen breakouts by as much as 55 percent after six weeks.

• Vitamin C. Take a daily multi-vitamin to get your vitamin C dose, which should be between 500 to 2,000 milligrams (mg.) a day. You probably don’t need a separate vitamin C supplement in addition to your daily multi-vitamin.

  • Product to try: Perricone MD Prescription Super Antioxidant Formula Dietary Supplement includes vitamin C, D, thiamine and other nutrients.

• Vitamin E. Aim for 400 IU of vitamin E per day, dermatologist Karen E. Burke, M.D., Ph.D., tells WebMD. According to the same article, research has shown that vitamin E (as well as vitamin C and selenium) can shield skin from sun damage and even skin cancer. They also might repair wrinkling and discoloration.

  • Product to try: Vitamin E features prominently in most multi-vitamins, including Perricone MD Alpha Lipoic Capsules.

• Zinc. You can find zinc in a multi-vitamin or take it as a separate supplement. According to the Mayo Clinic, the recommended daily dose for men is 15 mg and 12 mg for women.

  • Product to try: Murad Wet Suit Cell Hydrating Dietary Supplement locks in moisture and protects against inflammation.

So is taking supplements the answer to clearing up your skin? Many experts believe supplements aren’t necessary. Dermatologist Joyce Fox, M.D., tells WebMD that most Americans don’t have vitamin deficiencies, so taking supplements might be a waste of your time and money. Plus, if you take too much of a specific vitamin — above and beyond what your body needs — the excess will be excreted via urine. Your best bet is to consult your dermatologist.

In food

Experts stress the importance of eating healthy foods — like fruits, veggies, essential fatty acids and whole grains — for overall well-being and optimal skin health. Much debate still exists about the role of diet and acne. It’s unclear whether certain foods can trigger or protect against acne outbreaks. However, we do know that a healthy diet is important for maintaining healthy skin. When skin is deficient in certain nutrients, it can appear dry, scaly and sallow. You can find the following vitamins in these foods:

• Vitamin A: Bright orange and red foods like carrots, pumpkins and tomatoes.
• Vitamin C: Citrus fruits like oranges, grapefruit, lemons and limes, as well as fruit juices; veggies like broccoli and peppers.
• Vitamin E: Avocadoes, corn, dark and leafy green veggies, whole grains, eggs, sweet potatoes and oatmeal.
• Zinc: Egg yolks, fish, lima beans, mushrooms, whole grains, seafood, oysters, pecans and poultry.

In topical treatments

Oftentimes, topical treatments are the most effective way to fight acne. However, some are more powerful than others.

• Vitamin A. Topically-applied vitamin A has “been shown to clear up acne and reduce the appearance of fine lines and pores,” reports Eastburn. It’s found in retinols and prescription retinoids (which are powerful acne treatments). These ingredients also increase collagen, smooth wrinkles and encourage skin cell turnover.

  • Product to try: Over-the-counter retinol formulas are less potent than prescription retinoids. However, they’re also gentler on the skin. If you’d like to start off with a milder product, try BENEV Retinol Cream, which contains 0.50 percent retinol. If over-the-counter formulas aren’t working, see your dermatologist for a prescription.

• Vitamin C. In order to get the full benefit of vitamin C in topical products, the concentration must be high enough — typically 15 to 20 percent, writes Watson. Note, though, that companies aren’t required to put an ingredient’s concentration or percentage on the package label. And keep product containers tightly closed, because air and sunlight break down vitamin C.

  • Product to try: MD Skin Care Alpha Beta Daily Face Peel, featuring vitamin C and salicylic acid, is a two-step, 30-day peel kit for blemished skin.

• Vitamin E. Topical vitamin E from capsules, lotions or gels may help smooth skin and diminish the look of scars. Yet, some experts argue that topical vitamin E won’t improve scars. Also, some research has shown that topical vitamin E shields skin from UV damage. This is especially important if you use acne treatments like retinoids, which can make skin more sensitive to the sun.

  • Products to try: pH Advantage Basics, Daily Antioxidant Moisturizer SPF 15 offers advanced sun protection with vitamins A, C and E. Also with vitamin E, Boscia Willow Bark Breakout Treatment helps soothe redness and clear the complexion.
• Zinc. Used externally on skin, zinc eases the appearance of blemishes.

  • Product to try: Murad Acne Spot Treatment combines zinc oxide with glycolic acid and salicylic acid to reduce redness and inflammation.

Again, in order to attain and maintain healthy skin, a balanced approach — including an effective skincare routine and wholesome diet — is necessary. Zoe Diana Draelos, M.D., dermatology professor at Wake Forest University, tells WebMD, “Creams cannot replace a faulty diet.”

Long-term results

With any new diet, supplement or skincare routine, results may take time. Don't lose faith if you still see breakouts for several weeks despite your anti-acne efforts. For instance, topical treatments can take at least a month to work. Also, different people respond differently to treatments. If your treatments aren’t working, consult a dermatologist.

Learn everything you need to know about acne-fighting skincare in our Complete Acne Handbook.