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  5. Best Vitamins And Minerals For Pimple-free Skin

Be it mild or severe, acne can be one of the most annoying skin issues for most of us. While there are several chemical and in-office treatments for acne, it can be addressed with some natural remedies too. This involves topical and oral use of vitamins and minerals. Let’s discuss how they can help.

What Are Vitamins And Minerals?

Vitamins and minerals are micronutrients required by the body to perform basic functions. Vitamins are organic, while minerals are inorganic. This means that vitamins are fragile and can break-down under heat, during cooking and even just by being exposed to air for too long.

Minerals can keep their chemical structure intact, making them stronger and allowing them to find their way into our body easily.

Vitamins For Acne

Though acne is linked to genetics, hormones, diet and skincare products, a 2013 study concluded that a diet rich in Vitamins A, E and D can prevent acne breakouts. Researchers found that people with acne had significantly lower levels of these vitamins in their bloodstream when compared to people without acne.

Here are the vitamins that you need for a clear and healthy skin:

1. Vitamin A

Vitamin A is an essential nutrient that is required by our body to promote a healthy immune system. However, our body does not manufacture it. To reap its benefits, we ideally should add foods rich in Vitamin A to our diet. Studies suggest that Vitamin A supplements do not work well and may do more harm than good to your body.

For the skin, vitamin A in the form of topical retinoids is usually recommended by dermatologists from all over the world. Topical retinoids are effective in treating mild to moderate forms of acne (1). This vitamin can be incorporated into your daily skincare regimen. You just have to make sure you’re using it in concentrations as recommended by your doctor.

However, like every topical medication, retinoids come with their share of side effects. This usually includes sun-sensitivity and dryness. Retinoids are not recommended to be used by pregnant women.

Foods Rich In Vitamin A:

  • Cod liver oil
  • Orange/yellow vegetables and fruits
  • Fortified milk
  • Eggs
  • Fortified cereals
  • Dark green vegetables like broccoli and spinach

2. Vitamin C

Vitamin C is the strongest superhero of the lot. From acne to dark spots, this power-packed nutrient is known to have a positive effect on reducing several skin issues.

Apart from addressing skin concerns, it’s antioxidant activities are essential to maintain a healthy body as well. Vitamin C possesses anti-inflammatory properties that can help reduce acne symptoms like swelling and redness (2).

Foods Rich In Vitamin C:

  • Citrus fruits like lemon, oranges and gooseberry
  • Green vegetables like broccoli, cauliflower and capsicum

3. Vitamin B3

Niacin or Vitamin B3 is naturally found in the body, in small amounts. It is required by the body to support its nervous system, fight fatigue and of course, maintain healthy skin.

Vitamin B3 may prove to be effective in treating acne in its topical or oral forms (3). Research suggests that nicotinamide (a form of Vitamin B3) is as effective as oral antibiotics in reducing acne symptoms (4). Topical over-the-counter medications that contain Vitamin B3 (niacinamide) are also efficient in controlling the overproduction of sebum, which in turn can control acne.

Foods Rich In Vitamin B3:

  • Oily fish
  • Chicken
  • Eggs
  • Milk
  • Bread
  • Fortified cereals

4. Vitamin E

This fat-soluble nutrient contributes to a healthy immune system. It also fights bacteria and foreign aggressors from entering the body. While there isn’t enough evidence to prove that Vitamin E or tocopherols can alleviate acne symptoms, topical and oral forms of Vitamin E help fight free radicals in the body (5).

Free radicals are molecules that have lost one electron and scavenge around in search of its pair. This havoc can result in DNA damage, contributing to a number of skin issues. Vitamin E delays the production of free radicals in the body, which can aid in skin rejuvenation and anti-aging.

Foods Rich In Vitamin E:

  • Vegetable oils
  • Nuts/seeds
  • Green vegetables
  • Fortified cereals

5. Vitamin D

Rich vitamin D foods

Vitamin D plays an essential role in helping the body fight germs. It is also believed to be essential in maintaining clear skin.

A study conducted in 2016 found that people with acne had comparatively lower levels of Vitamin D as compared to those with clear skin (6). This suggests that Vitamin D may contribute to good skin health and prevent the development of acne.

Your body naturally produces Vitamin D when exposed to the sun’s rays. However, UV rays can damage your skin in many other ways. Thus, it is recommended to incorporate foods rich in Vitamin D into your diet.

Foods Rich In Vitamin D:

  • Fatty fish
  • Cheese
  • Eggs
  • Fortified milk
  • Fortified cereals

Minerals For Clear Skin

Minerals are nutrients required by our bodies to perform functions properly. However, zinc is one type of mineral that works for acne.


Zinc is one of the most essential nutrients required by your immune system. Apart from contributing to keeping your body away from illnesses, zinc can also help reduce pimples.

It possesses antibacterial and anti-inflammatory properties that can reduce redness and inflammation associated with acne (7).

Oral forms of zinc are widely recommended by dermatologists to reduce moderate to severe forms of acne. However, they may come with side-effects like nausea and vomiting.

Topically applied zinc comes with lesser side-effects, but may not be as effective. However, topical forms of zinc can alleviate acne-causing bacteria, one of the major factors contributing to breakouts. It also reduces the overproduction of sebum.

Foods Rich In Zinc:

  • Dairy products
  • Fortified cereals
  • Beans
  • Poultry
  • Whole grains

These vitamins and minerals can be added to your skincare regimen/diet to help prevent and reduce acne breakouts. They can also be taken in combination with medicines prescribed by your doctor. But always remember, healthy skin is a happy you!

Begin By Knowing Your Skin

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