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95% of people will suffer from acne at some point in their lives. Some experts reckon an overhaul of your diet and vitamin supplements could go a long a way on the road to clear, healthy skin. However just which vitamins and nutrients should be taken to harness their acne treatment benefits?
Dermatologists insist vitamin A is essential to the health of your skin, particularly those found in retinoids. Retinoids come in a topical cream—the most popular being tretinoin and retinol—that is applied directly to the acne. This works as a vitamin acne treatment by increasing the turnover of your cells and eliminating toxins. You can also find vitamin A in yellow, orange or red foods like citrus fruit, carrots, tomatoes and squash, and doctors recommend taking at least 300,000 international units, or IUs, per day.
All the B vitamins play a role in healthy skin care, but it is deficiencies of vitamin B2, or riboflavin, and vitamin B3, or niacinamide, that can cause acne. These vitamins help digest your food and soak up the important proteins that fight acne. Experts recommend supplementing with general B complex vitamin for overall skin health or 100mg of B2 and B3 specifically as a vitamin acne treatment. Foods that are high in B2 include leafy, green vegetables, meat and eggs. You can eat more B3 by enjoying peanuts, eggs or avocados.
Vitamin C and bioflavonoid antioxidants are necessary in at least 300 metabolic functions within the human body, most importantly cellular repair, fighting infection and boosting immunity. When it comes to acne treatment, Bioflavonoids play an antibacterial role in the body. For the best benefits, take 1,000 milligrams three times each day or up your intake of fresh foods, particularly chili peppers, fruits, and leafy or green vegetables.
Vitamin D is often called the sunshine vitamin because it is manufactured in your body by exposing your skin to the sun. While you can get vitamin D through your diet, a study by the University of California found that a moderate amount of sunshine can actually help clear up your acne. Researchers say that vitamin D3, which is created by the skin's absorption of ultra violet rays, helps control the body's immune response and heals wounded skin. Experts warn that a couple of minutes’ worth of exposure to ultra-violet rays a day should be enough and caution against the dangers of sunburn.
Known for its antioxidant effects, Vitamin E helps the skin fight against free radicals. It also gets your red blood cells more oxygen, which can help prevent acne from scarring your skin. Vitamin E is essential in preventing acne, and dermatologists recommend taking between 8 to 10 mg every day or eating foods like almonds, pine nuts, spinach or asparagus.
The literature on vitamin acne treatment is endless and could be confusing. Sufferers might also find it difficult to pinpoint exactly which vitamin they need. Experts are insistent, however, that improving diet and supplement intake will only benefit your skin and will definitely go a long way to help clear skin.