Not only are vitamins an essential for our diets, they’re essential for our skin health. After all, the skin is the largest organ in our body and recent studies conducted by The University of Afyon Kocatepe have found that people with acne often suffer from vitamin deficiencies. As a result, it’s essential to consume these vitamins in your diet to prevent and cure acne.
Vitamin D is a naturally occuring vitamin that is synthesised when sunlight is absorbed by your skin. It is processed by your kidney and liver before being transported around the body to create healthy cells in organs such as the skin. Vitamin D can balance your skin’s oil production, reduce inflammation and fight off infection, all of which will help reduce acne.
A study conducted by the Linus Pauling Institute at the University of Oregon concluded that the optimal level of Vitamin D intake was 600 IU per day. You can eat foods that either have Vitamin D naturally or have had it artificially added. Alternatively, you can increase your Vitamin D intake by getting up to 10 minutes of sun exposure a day. However, you will need to be aware if you or your family has any susceptibility to hereditary skin diseases or cancer.
Vitamin C is a commonly found nutrient at the outer and inner level of the skin. It is a vital vitamin as it has an active role in the production of collagen. Collagen synthesis is also promoted by Vitamin C which helps to repair damaged skin and clear acne scars. As an antioxidant, Vitamin C fights free radicals, restoring the skin’s natural pH balance and closing it off to bacteria.
The recommended intake of vitamin C is 1000mg per day, which is quite achievable considering it’s commonality in everyday products. However, if you are struggling to reach this level of intake you can eat foods rich in vitamin C or their derivatives such as kiwifruit or kiwifruit juice. Alternatively, you may also use supplements as a way to boost your daily vitamin C intake.
Vitamin E is an antioxidant which enhances skin care by providing moisture and protecting your skin against sun damage. It allows your skin to retain its natural moisture to make sure it isn’t vulnerable to acne-causing bacteria. It also absorbs harmful UV lights when it is applied to your skin, thereby minimising their damage and preventing the formation of dark spots and wrinkles.
From the inside out, Vitamin E also effectively eliminates free radicals, reducing the amount of cellular damage they can cause to the skin. An average healthy adult generally needs 15mg of vitamin E daily. You can boost your intake by eating seeds and nuts or taking multi-vitamins or supplements that are rich in vitamin E.
Vitamin A is another anti-oxidising nutrient which has multi-faceted benefits for your skin’s health. Similarly to other vitamins, it removes free radicals from your system which would damage your skin’s foundation. Vitamin A also stimulates cell production, recovery and growth, allowing you to maintain a youthful look. Finally, Vitamin A promotes the shedding of dead skin cells that build up inside pores and ultimately lead to acne.
As a result, consuming Vitamin A in sufficient quantities of up 700mcg for women and 900mcg for men will result in healthier skin and less acne buildup. Vitamin A can be found in foods such as sweet potatoes, carrots and kale.