10 Vitamins & Supplements that Battle Acne from the Inside Out

Acne is a common skin condition that affects millions of people worldwide.

While there are conventional treatments available, many individuals are turning to natural remedies, such as vitamins and supplements, to improve their skin health.

Topical treatments such as benzoyl peroxide and salicylic acid can fix the visible symptoms. But they don’t heal the underlying cause of the problem.

In this article, we’ll explore the various vitamins and supplements that have been shown to help reduce acne and improve overall skin health.

From Vitamin A to Zinc, we’ll cover the science behind each nutrient and how they can help improve acne.

Whether you’re looking to support your existing acne treatment regimen or just looking for a natural way to improve your skin, this article has you covered.

I am not a doctor and this information is not intended to be a substitute for professional medical advice. Talk to your doctor before taking any supplements.

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Acne treatment should start from the inside out. To finally get rid of acne for good, stop searching for topical remedies and treat the causes internally. These vitamins and supplements balance your hormones to get rid of hormonal and cystic acne. Follow a consistent routine to see clear skin on your face. #acne #skincare #vitamins
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1 | Zinc

Studies have shown acne-prone people to have low zinc levels.

Zinc plays a role in hormone regulation and can help regulate levels of androgens, hormones that contribute to acne breakouts. Supplementing with zinc regulates the hormones that are responsible for producing sebum. Sebum clogs pores.

Zinc has antimicrobial properties and may help kill the bacteria that cause acne. It is not as effective an antibiotics. However, bacteria won’t develop a resistance to zinc they way they do with antibiotics.

Zinc has anti-inflammatory effects, which may reduce the redness and swelling associated with acne. It makes acne less red and painful.

Be sure to buy zinc gluconate. Zinc sulphate is not effective for treating acne.

The recommended daily allowance (RDA) of zinc for adults is 11 milligrams per day for men and 8 milligrams per day for women. For the treatment of acne, higher doses of zinc, ranging from 25-50 milligrams per day, are used.


2 | Selenium

Selenium is an antioxidant which protects skin from toxins in the environment Those toxins trigger acne.

Selenium also has anti-inflammatory properties. It brings down redness and pain associated with acne.

Selenium helps regulate the growth and death of skin cells, which may help reduce the formation of acne pimples.

Selenium plays a role in the immune system and may help modulate the immune response, which could potentially improve acne symptoms.

Be patient when taking selenium because it takes several weeks to start working. Take selenium along with zinc because it helps transport zinc to the cells.

The recommended daily allowance (RDA) of selenium for adults is 55 micrograms per day. However, the exact amount of selenium needed to treat acne is not well established and more research is needed to determine the optimal dose.


3 | Evening Primrose Oil

Evening Primrose Oil is high in omega-6 fatty acids. These essential fatty acids are necessary for health. Unfortunately, the body cannot produce them on its own.

Omega-6 fatty acids support hormone function and balance the hormones. By regulating hormone levels, Evening Primrose Oil cures hormonal acne.

Evening Primrose Oil is high in gamma-linolenic acid (GLA), which has been shown to help regulate hormone levels, including androgens, hormones that can contribute to acne breakouts. It also has anti-inflammatory effects, which may help reduce the redness and swelling associated with acne.

Typically, the recommended dose of evening primrose oil for general health is 500-1,000 milligrams per day. For the treatment of acne, higher doses, ranging from 2,000-6,000 milligrams per day, are used.

Evening Primrose Oil also prevents wrinkles and reduces eczema and psoriasis.


4 | Vitamin E

Vitamin E oil works both by applying it directly to skin or by taking a supplement. It is rich in antioxidants, which reduce acne and fade acne scars. The oil neutralizes free radicals that damage the skin and cause acne.

Vitamin E has antioxidant properties and may help reduce oxidative stress, which can contribute to acne breakouts. It also plays a role in the immune system and may help modulate the immune response, which could potentially improve acne symptoms.

Vitamin E is particularly effective for dry skin with acne because it is a thick oil. It keeps the skin moisturized. Apply the oil at night so it can work while your skin repairs itself. Vitamin E oil is not ideal if you already have oily skin.

The recommended daily allowance (RDA) of vitamin E for adults is 15 milligrams (22.4 International Units) per day. For the treatment of acne, higher doses of vitamin E, ranging from 200-400 milligrams (300-600 International Units) per day, are used.


5 | Magnesium

Magnesium is important for many cellular process, such as the expression of DNA and the production of collagen. Magnesium helps clear acne because it is involved in these very basic biochemical reactions. Magnesium is involved in hormone regulation and may help regulate androgens, hormones that can contribute to acne breakouts.

Another benefit of magnesium is stress relief. Stress is known to worsen acne.

Some forms of magnesium, such as magnesium citrate and magnesium glycinate, are better absorbed by the body and may be more effective for treating acne.

The recommended daily allowance (RDA) of magnesium for adults is 400-420 milligrams per day for men and 310-320 milligrams per day for women, depending on age and gender. For the treatment of acne, higher doses of magnesium, ranging from 500-1,000 milligrams per day, are used.


6 | Omega-3

Omega-3 fatty acids have anti-inflammatory properties. They bring down pain and redness associated with acne cysts.

Omega-3 fatty acids also help balance hormones to treat pimples along the chin and jaw line. Omega-3 fatty acids may help regulate the levels of androgens, hormones that can contribute to acne breakouts, in the body. By reducing androgen levels, omega-3 fatty acids may help decrease the severity of acne.

The recommended daily dose of omega-3 fatty acids for adults varies, but it is typically in the range of 250-500 milligrams per day. For the treatment of acne, higher doses of omega-3 fatty acids, ranging from 1,000-3,000 milligrams per day, are used.


7 | Vitamin A

Vitamin A is also known as retinol or retinoid, which is often an ingredient topical treatments for acne (ex: Differin). Vitamin A encourages skin turnover. This means that new skin cells quickly replace damaged ones and prevent pores from getting clogged.

Free radicals (environmental toxins, bacteria) stress the oil-producing glands and make it easy for bacteria to collect. Vitamin A fights free radicals and reduces the amount of pore-clogging oil produced.

However, Vitamin A deficiency is rare in the United States. It is easily available in milk, eggs, meats, leafy green vegetables, tomatoes, sweet potatoes, and carrots. Ask a doctor before supplementing orally with vitamin A, because can cause unwanted side effects.


8 | Probiotics

Probiotics can help regulate the balance of bacteria in the gut, which may have an impact on overall health, including skin health. Research has shown a link between probiotic use and a reduction in acne. Probiotics are known as “friendly bacteria” that are important for maintaining digestive health.

Used topically, probiotics can prevent bad bacteria from getting into the skin and provoking an immune response seen as acne.

Taken orally, probiotics keep the gut free of unhealthy bacteria. Those toxic bacteria won’t be able to leak out into the rest of your body causing inflammation and acne.

Look for probiotic supplements with Lactobacillus and Bifidobacterium, which have been shown in some studies to improve skin health by supporting the immune system and reducing inflammation. Some good food sources of Lactobacillus and Bifidobacterium are yogurt, kefir, sauerkraut, kimchi, pickles, and miso.


9 | Vitamin D

Many people are deficient in Vitamin D but don’t know it. Vitamin D is produced in the skin when it’s exposed to ultraviolet (UV) light from the sun. People who live in areas with little sun exposure, or who avoid the sun due to skin cancer concerns, may not produce enough Vitamin D.

Vitamin D helps balance hormones by maintaining the proper functioning of the endocrine system. It helps regulate the immune system, which can reduce inflammation and prevent infections, including acne.

The recommended daily intake of vitamin D for adults is 400-800 IU. Foods that are naturally rich in Vitamin D include fatty fish (such as salmon and mackerel), mushrooms, and egg yolks.


10 | Vitamin C

Vitamin C is an antioxidant that can help improve the appearance of acne-prone skin. It can help reduce inflammation, protect the skin from free radicals, and boost collagen production. Additionally, vitamin C has been shown to have a lightening effect on dark spots and hyperpigmentation, which can be a common side effect of acne.

While vitamin C can be beneficial for acne-prone skin, it’s important to use it in the right way. Applying a vitamin C serum or using a product that contains vitamin C topically can be more effective than taking it orally.

Vitamin C probably won’t be sufficient as your only treatment. It can help when included in an acne-fighting regime.


Do you use any other vitamins or supplements for acne? Share in the comments!



Author: T&T

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