Acne is a common concern among adolescents and adults alike. No one is happy about looking in the mirror and seeing pimples and blackheads on their face glaring back at them. The ideal is to see a reflective smile along with a clear complexion and healthy glow in your cheeks.
Healthy and radiant skin requires proper nutrition. However, according to a 2007 report by the Center for Disease Control and Prevention, 39.5 percent of Americans eat less than the recommended three to five servings of fruits and vegetables each day. Deficiencies in vitamins and minerals can affect the body’s ability to function optimally. Vitamins and minerals can be taken to supplement our diets when our nutritional needs are lacking through food consumption alone.
However, multivitamins should not be taken as a substitute for eating healthy foods. They are a complement to a well balanced diet rich in fruits and vegitables.
Vitamin A – Retinoids, derivatives of vitamin A, are used to treat acne and other skin disorders. Retinoids are prescribed by dermatologists both topically and orally. A common type of retinoid used in the oral treatment of acne is isotretinoin. Look for a supplement which uses beta-caroteen instead of pure vitamin A as retinal as this can become toxic at higher levels. Beta caroteen on the other hand is harmless and your body breaks it down into vitamin A as needed.
Omega-3 Fatty Acids – Omega-3 fatty acids from fish oil, chromium, zinc, and selenium are nutrients that may have both anti-acne and mood regulating properties according to an acne study conducted at the Lasky Skin Clinic in 2008. Make sure you obtain your Omega-3 from wild caught fatty fish, not farm raised. For supplements make sure they are pharmaceutical grade to insure minimal exposure to mercury, PCB, and other toxins commonly found in fish oil capsules.
Zinc – The National Library of Science recognizes that zinc may be effective in the treatment of acne based on available science evidence. The Department of Dermatology at SUNY Downstate Medical Center in New York also recognizes zinc, along with vitamin A, and tea tree oil (also ayurvedic therapies) as over-the-counter remedies available for treating acne. However, its position on these remedies is that additional and better studies are needed to clarify the benefits.
Essential Vitamins for Skin Care in General
Vitamin A – According to Dr. Eugene S. Bereston “the therapeutic use of Vitamin A began almost with the discovery of the vitamin.” Bereston also noted that the first property of vitamin A is its ability to stimulate growth. The American Academy of Dermatology reports that vitamin A is vital to the health of both your skin and your eyes. The academy recommends a daily dose of vitamin A. Examples of vitamin A enriched foods include citrus fruits, carrots, tomatoes, yellow squash, and pumpkin. Vitamin A can also be applied to the skin topically with creams to promote cell growth.
Vitamin B – The Office of Dietary Supplements at the National Institute of Health states that inflammation of the skin is one sign of B6 deficiency. Clinical signs of vitamin B6 deficiency are rarely seen in the United States. Alcoholics and aging adults are at the highest risk for B6 deficiencies due to poor dietary habits.
Vitamins C and E – The American Academy of Dermatology recommends daily oral dosages of vitamins C and E to protect the body and for its antioxidant properties that are important for healthy skin.
Zinc – A study conducted at Duke University provides evidence that Zinc is an important antioxidant supporting healthy skin. Among the findings: “Zinc protects against UV radiation, enhances wound healing, contributes to immune and neuropsychiatric functions, and decreases the relative risk of cancer and cardiovascular disease.” So, in addition to the antioxidant benefits zinc offers to our skin, zinc is also important for the proper functioning of the immune system.
Of course it should go without saying that diet is also important. Lots of fresh fruit and vegetables, whole grains, lean meats, nuts, etc. are the foundation of a good diet to help your general health and your skin. Add to that supplements to make sure you’re receiving optimal levels of the essential vitamins and minerals. Remember that your skin the only organ which is simultaneously inside and outside of your body. So what you seen in your skin reflects the health of your entire body.