Vitamins and Minerals for Acne

Acne is an inflammatory disease affecting the skin. It affects about 9% of the population and is most common in those 12–24 years of age.

Though there are prescription medications available to treat acne, many look to modify their diets initially, including with nutritional supplements.

Very little is known about oral vitamin supplementation for acne. This article will review the vitamins and minerals commonly suggested to help with acne, including what research says about supplementation.

Nutrition and Acne: Is There a Link?

There are a few studies that have suggested certain foods may play a role in the development of acne, such as dairy and high-sugar diets.

There are also a few studies that suggest oxidative stress is a possible cause of acne. People with acne seem to have lower blood levels of antioxidants. Antioxidants may be a possible therapy for treating acne, but this research has yet to prove this.

A link between nutrition and acne is, at best, a theory. Few studies meet the high scientific standards required to change current practice recommendations to include supplementation.

Below, the vitamins and minerals that may affect acne are individually reviewed.

Vitamin A

There are two types of vitamin A in our diets: preformed vitamin A and provitamin A.

Preformed vitamin A is found in animal food sources, such as eggs, fish, and organ meats. Provitamin A carotenoids (such as beta carotene) are found in plant sources. The body converts provitamin A to vitamin A.

Good sources of vitamin A in the diet include beef, liver, and some fish, such as herring. Plant sources of vitamin A include sweet potatoes, carrots, pumpkin, and cantaloupe.

Some research has found that taking supplemental vitamin A improved acne for some of its participants.

Further, study authors suggest that vitamin A can serve as a substitute for isotretinoin, a prescription drug for treating acne. However, it is important to note that the amounts of vitamin A provided were very high and, in some cases, may have exceeded what's known as the tolerable upper limit (TUL). Such quantities of supplementation should only occur under medical supervision.

Vitamin A is a fat-soluble vitamin and can accumulate in the body when consumed in high amounts. To prevent vitamin A toxicity, adults should not exceed the TUL of 3,000 micrograms of preformed vitamin A daily.

Vitamin A can be found in stand-alone supplements or multivitamins. Trying to meet vitamin and mineral requirements through diet alone first is best. However, not everyone can do this, and some may want to ensure they meet their requirements through supplements. In this case, a simple multivitamin may prove beneficial.

B Vitamins

There are eight different B vitamins:

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Biotin
• Folic acid
• Vitamin B12 (cobalamin)

Food sources of each may vary, but generally speaking, good sources of vitamin B include foods like whole grains, eggs, nuts, seeds, and meat.

There is little published research on how vitamin B supplements affect acne. Niacinamide, a form of vitamin B3, has been studied for several skin issues, including acne. However, the results of this have been unclear.

Pantothenic acid (vitamin B5) has also been studied for acne. A small clinical trial found that it reduced acne blemishes compared to a placebo. However, more extensive studies are necessary to confirm these findings.

Other forms of vitamin B, including vitamin B12, B6, and B2, have been linked to worsening existing acne.

B vitamin supplements can be found in single vitamins, B-complex formulations, or multivitamins. Again, obtaining all of the B vitamins is possible by adjusting one's diet to include certain foods. If this is not possible, a multivitamin may be a good option to ensure these needs are met.

Vitamin C

Vitamin C (also known as ascorbic acid) is a water-soluble vitamin found mostly in fruits and vegetables in the diet. The requirements for vitamin C in adults range from 65–95 milligrams daily, though pregnant and nursing people and smokers need more.

Eating bell peppers, oranges, orange juice, kiwis, strawberries, and more can easily meet daily vitamin C requirements.

There is very little research on oral vitamin C supplementation for treating acne. However, one study found that people who took a dietary supplement containing vitamin C (and several other nutrients) for acne experienced fewer side effects from the medication isotretinoin.

Vitamin C supplements are available as individual supplements or in multivitamin preparations. Because vitamin C is water soluble, excess amounts are excreted in the urine. The Food and Nutrition Board recommends that adults do not exceed 2,000 milligrams daily of vitamin C.

Vitamin D

Vitamin D is a fat-soluble vitamin that is available in the foods we eat as well as in supplements. The body also makes vitamin D when it's exposed to sunlight.

Good sources of vitamin D include fish, beef liver, egg yolks, cheese, and mushrooms.

The Recommended Dietary Allowance (RDA) for vitamin D ranges from 15–20 micrograms daily for adults.

Some research suggests that vitamin D deficiency occurs more frequently in people with acne. However, this does not establish causation, meaning it doesn't confirm that a deficiency causes the acne. Yet, other studies have not found plasma vitamin D levels correlating with acne occurrence. There is insufficient evidence to suggest that supplementing vitamin D can cure acne.

Generally speaking, low plasma vitamin D levels should be supplemented until they return to normal levels whether the person in question has acne or not. Your healthcare provider can arrange to have your vitamin D levels checked and recommend an appropriate dose supplement if necessary.

Vitamin E

Vitamin E (also referred to as alpha-tocopherol) is another fat-soluble vitamin that functions mostly as an antioxidant. It is obtained mostly from nuts, seeds, and vegetable oils but also fortified cereals and leafy green vegetables.

The RDA for vitamin E for adults is 15 milligrams.

Some researchers found that people with acne treated with isotretinoin had lower plasma levels of vitamin E after treatment. But then supplementing 20 micrograms of vitamin E daily did not lessen the side effects of isotretinoin. The subjects of these studies were older adults, and the findings may not apply to other age groups.

There are some possible risks associated with excessive vitamin E supplementation. Vitamin E in high doses may lead to hemorrhage, prostate cancer, or mortality. Therefore, 1,000 milligrams of alpha-tocopherol daily has been established as the upper limit of how much anyone should absorb.

Zinc

Zinc is a mineral found in foods and available as a supplement. It is also commonly added to cold remedies and found in cold lozenges.

The RDA for zinc for adults ranges from 8–12 milligrams daily.

The best food sources of zinc include meat, fish, and seafood. Oysters top the list at 32 milligrams per 3-ounce serving.

Research has found that people with acne tend to have lower serum zinc levels. Additionally, supplemental zinc reduced the number of inflammatory papules in those with acne compared to those who did not take it.

Other studies have found that supplemental zinc improved acne, but the doses of zinc taken were very high and exceeded the set TUL for daily intake.

Excessive zinc intake through supplements may interfere with magnesium and copper absorption. Adults should avoid doses in excess of the TUL of 40 milligrams daily.

Summary

Several vitamin and mineral supplements are marketed for skin health. However, research doesn't support the use of oral vitamin supplements for the treatment of acne.

Generally speaking, the purpose of nutritional supplements is not to treat or cure conditions. Consult a dermatologist if you are looking for solutions for your acne.

For people with acne, a healthful diet that includes a variety of foods, including adequate protein from meats, fish, fruits, and vegetables, is recommended. This will help ensure your minimum vitamin and mineral requirements are met.

If this is not possible, supplementing with a simple multivitamin with minerals can ensure these needs are met. Be sure to read the supplement facts label and look for supplements that avoid doses in excess of their upper limits.

Always speak with a healthcare provider before taking a supplement to ensure that the supplement and its dosage are appropriate for your individual needs.