Acne is an inflammatory disease that affects the skin. It affects approximately 9% of the population and is most common in people aged 12 to 24 years.
Although there are prescription medications available to treat acne, many people first consider dietary modifications, including nutritional supplements.
Little is known about oral vitamin supplementation for acne. This article reviews commonly recommended vitamins and minerals for treating acne, including research on supplements.
Getty Images/Dos Fleurs
Nutrition and acne: Is there a link?
Some research suggests that certain foods, such as dairy products and sugary diets, may play a role in the development of acne.
Some research suggests that oxidative stress may be a cause of acne. People with acne appear to have low blood levels of antioxidants. Antioxidants may be a potential therapy to treat acne. However, this study has not yet proven this.
The link between nutrition and acne is a theory at best. Few studies meet the high scientific standards necessary to change current clinical recommendations to include supplements.
Below, we will review individually the vitamins and minerals that can affect acne.
Precautions when using supplements
Health care professionals such as registered dietitians, pharmacists, and health care providers should make individual decisions regarding supplement use and consult your veterinarian. The purpose of supplements is not to treat, cure, or prevent disease.
vitamin A
Our diet contains two types of vitamin A: preform vitamin A and provitamin A.
Preformed vitamin A is found in animal foods 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 studies found that taking vitamin A supplements improved acne in some participants.
Additionally, the study authors suggest that vitamin A may serve as an alternative to isotretinoin, a prescription drug used to treat acne. However, it is important to note that the amount of vitamin A provided was very high and in some cases may have exceeded what is known as the tolerable upper limit (TUL). Taking such amounts of supplements should only be done under the supervision of a doctor.
Vitamin A is a fat-soluble vitamin and can accumulate in the body if taken in large amounts. To prevent vitamin A toxicity, an adult should not exceed her TUL of 3,000 micrograms of preformed vitamin A per day.
Vitamin A is available as a standalone supplement or as a multivitamin. It’s best to start by trying to meet your vitamin and mineral needs through diet alone. However, not everyone is able to do this and some may want to ensure that their requirements are met through supplements. In this case, a simple multivitamin may prove effective.
What you need to know about isotretinoin
Isotretinoin is a prescription drug used to treat severe acne. It was previously sold under the brand name Accutane. Currently, it is sold as Absorba, Absorba LD, Claravis, Amnesteem, Miorisan, and Zenatan.
Vitamin B group
There are 8 types of B vitamins.
Each food source may be different, but in general, good sources of B vitamins include foods such as whole grains, eggs, nuts, seeds, and meat.
There are few published studies on how vitamin B supplements affect acne. Niacinamide, a type of vitamin B3, has been studied for several skin problems, including acne. However, the results are not clear.
Pantothenic acid (vitamin B5) has also been studied for acne. A small clinical trial found that it reduced acne spots compared to a placebo. However, more extensive studies are needed to confirm these findings.
Other forms of B vitamins, such as vitamin B12, B6, and B2, are thought to be associated with worsening existing acne.
Vitamin B supplements can be single vitamins, B-complex preparations, or multivitamins. Again, it is possible to get all your B vitamins by adjusting your diet to include certain foods. If that’s 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 primarily in fruits and vegetables in your diet. Adults need 65 to 95 milligrams of vitamin C per day, but pregnant or breastfeeding women and smokers need even more vitamin C.
Eating green peppers, oranges, orange juice, kiwis, and strawberries can easily meet your daily vitamin C needs.
There is little research on oral vitamin C supplementation for acne treatment. However, one study found that people who took a nutritional supplement containing vitamin C (and several other nutrients) for acne had fewer side effects from the drug isotretinoin.
Vitamin C supplements are available as individual supplements or as multivitamin formulations. Vitamin C is water-soluble, so if you ingest too much, it will be excreted in the urine. The Food and Nutrition Board recommends that adults consume no more than 2,000 milligrams of vitamin C per day.
vitamin D
Vitamin D is a fat-soluble vitamin that can be obtained through the food we eat or through supplements. When exposed to sunlight, the body also produces vitamin D.
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 to 20 micrograms per day for adults.
Some studies suggest that vitamin D deficiency occurs more frequently in people with acne. However, this does not prove causation and does not support that deficiency is the cause of acne. However, other studies have not found that plasma vitamin D levels correlate with acne development. There is not enough evidence to suggest that supplementing with vitamin D will cure acne.
In general, low plasma vitamin D levels should be supplemented until they return to normal levels, regardless of whether the person has acne. Your health care provider will arrange to have your vitamin D levels tested and recommend appropriate doses of supplements if needed.
vitamin E
Vitamin E (also called alpha-tocopherol) is another fat-soluble vitamin that primarily functions as an antioxidant. It is obtained primarily from nuts, seeds, and vegetable oils, but also from fortified grains and leafy green vegetables.
The RDA for vitamin E for adults is 15 milligrams.
Some researchers have found that people who treated acne with isotretinoin had lower plasma vitamin E levels after treatment. However, supplementing with 20 micrograms of vitamin E daily did not reduce the side effects of isotretinoin. The subjects in these studies were older adults, and the results may not apply to other age groups.
There are several possible risks of taking too much vitamin E. High doses of vitamin E can lead to bleeding, prostate cancer, or death. Therefore, 1,000 milligrams of alpha-tocopherol per day has been set as the upper limit of how much everyone should absorb.
zinc
Zinc is a mineral found in food and also available as a supplement. It is also often added to cold medicines and can be found in cold lozenges.
The RDA for zinc for adults ranges from 8 to 12 milligrams per day.
Foods highest in zinc include meat, fish, and seafood. Oysters top the list with 32 milligrams per 3 ounces.
Research has shown that people with acne tend to have lower serum zinc levels. Additionally, zinc supplementation reduced the number of inflammatory papules in people with acne compared to those who did not take zinc.
Other studies have shown that zinc supplementation improves acne, but the zinc intake was so high that it exceeded the established daily TUL.
Too much zinc from supplements can interfere with the absorption of magnesium and copper. Adults should avoid doses exceeding 40 milligrams TUL per day.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements in the same way as prescription drugs. This means that some supplement products may not contain what is listed on the label. When choosing a supplement, look for third-party tested products and consult your health care provider, registered dietitian, nutritionist (RD or RDN), or pharmacist.
summary
Several vitamin and mineral supplements are available for skin health. However, the use of oral vitamin supplements in treating acne is not supported by research.
Generally speaking, the purpose of dietary supplements is not to treat or cure symptoms. If you are looking for a solution to your acne, consult a dermatologist.
A healthy diet that includes a variety of foods, including enough protein from meat, fish, fruits, and vegetables, is recommended for people with acne. This will help ensure you meet your minimum vitamin and mineral requirements.
If this is not possible, supplementing with a simple multivitamin containing minerals can ensure these needs are met. Be sure to read supplement facts labels and look for supplements that avoid higher doses.
Always consult your health care provider before taking any supplements to ensure that the supplement and its dosage are appropriate for your individual needs.
