Vitamins for Acne
By: Dr. Obikoya

Most people are lacking in vitamins that are important for your body to function efficiently. Only 9 to 32 percent of Americans eat the recommended three to five servings of vegetables every day. But your skin is the largest organ of your body. It requires proper nutrition to function well.

Your body needs complete nutrition to promote healthy skin and to prevent acne. There are a number of vitamins and minerals that are powerful antioxidants capable of flushing out free radicals and toxins from your body. Some even have antibacterial effects and promote immunity, both of which are important in keeping your pores clean of clogging toxins and in healing the damaged skin tissue.

Vitamin A with carotenoids strengthens the protective tissue of the skin and prevents acne forming by reducing sebum production. Vitamin A is essential for the maintenance and repair of the tissue which the skin and mucous membranes are made of. Vitamin A is also a powerful antioxidant that relieves your body of oxidative stress caused by free radicals.
Did you know that a deficiency in vitamin A can actually cause acne? It is recommended you take 10,000 IU of vitamin A to successfully combat acne but don’t take more than 5000 IU if you are pregnant.

Vitamin B complex helps you maintain healthy skin tone. These vitamins also help you relieve anxiety and stress, and stress can be a major player in causing acne. You should always take the B vitamins together.

The vitamin B group comprises Thiamine, Riboflavin, Niacin (Nicotinic Acid, Niacinamide), Pantothenic Acid, Pyridoxine and Cyanocobalamin. Each one of these vitamins has a specific role in promoting healthy skin, as well as overall health.
Thiamine (vitamin D) acts as an antioxidant, enhances your circulation, and assists your body to properly digest the food you eat. You should take 100 mg of Thiamine thrice daily to combat acne.

Riboflavin or vitamin B12 works with Vitamin A to maintain and improve the mucous membranes in your digestive tract. It is also essential for healthy skin, hair and nails. Acne is one of the symptoms of Riboflavin deficiency. The dosage of vitamin A recommended to fight acne is 100 mg 3 times daily.

Niacinamide or vitamin B3 is also important for healthy skin by improving circulation and helping your body with the metabolism of carbohydrates, fats and proteins. A deficiency in Niacinamide will cause acne. Recommended dosage to fight acne is 200 mg 3 times daily.

Pantothenic acid or vitamin B5 is noted for helping reduce stress, in effect reducing acne, which stress is known to cause. It is also required for the proper function of the adrenal glands. Recommended dosage to fight acne is 100 mg 3 times daily.

Pyridoxine or vitamin B6 is crucial in the functioning of your immune system and your antibody production. A deficiency of vitamin B6 can result in acne. Take 100 mg 3 times daily to combat acne.

Vitamin C with bioflavonoids is another antioxidant that is required for at least 300 metabolic functions in the body, including tissue growth and repair. Vitamin C protects against infection and enhances immunity. Bioflavonoids have an antibacterial effect. The recommended dosage to fight acne is 1000 to 1600 mg 3 times daily. If you have diabetes, ask your doctor about the proper dosage.

Chromium aids acne by reducing skin infections rates. To get the adequate amount of chromium in your diet, you need to take supplemental chromium called chromium picolinate or chromium polynicotinate. Chances are you are chromium deficient because the form of chromium in foods is not easily absorbed and is lost during processing. High quantities of sugar in the diet cause a loss of chromium from the body. The recommended dosage to fight acne is 150 mcg per day.

Zinc helps with healing of the tissues and helps prevent scarring. It helps prevent acne by regulating the activity of the oil glands. Zinc promotes a healthy immune system and the healing of wounds. It is also an antioxidant which helps to fight and prevent the formation of free radicals. Acne can be a sign of Zinc deficiency. The recommended dosage to fight acne is 25-30mg per day.

Vitamin E is an antioxidant that enhances healing and tissue repair. It prevents cell damage by inhibiting the oxidation of lipids (fats) and the formation of free radicals. Take 400 IU daily of Vitamin E to combat acne.

Taking a potent multi-vitamin with chromium will supplement most of your daily requirements. Remember to find a multi-vitamin that you can take at least twice a day. It is impossible for your body to process all the nutrients of a "one a day" type multi-vitamin. It's better to take a multi-vitamin throughout the day. It is important to know that taking too much of a vitamin or mineral can be toxic and extremely dangerous. Each supplement listed has a recommended dosage that you should not exceed.