Acne has many causes, including excessive stress, female hormonal imbalance, poor hygiene, fatty diet, sugar and cocoa intolerances and deficiencies of vitamins and minerals. The main vitamins linked to acne outbreaks are A, E and B-complex, especially B-3, B-5 and B-6. Minerals also play a role, particularly zinc. Taking vitamin B-6 and zinc together may provide synergistic effects that can promote healthy skin and reduce the incidence of acne. Vitamin B-6, or pyridoxine, is needed for a wide range of functions within your body including cellular metabolism and energy production, stomach acid production and food absorption, red blood cell development and maintaining electrolyte balance. Vitamin B-6 promotes healthy skin by reducing its sensitivity to the effects of testosterone, which breaks the acne cycle, and participating in the synthesis of RNA and DNA, which contain the instructions for repair and growth of the epidermis that is affected by acne, as cited in “Vitamins: Fundamental Aspects in Nutrition and Health."
Vitamin B-6 is not as well researched as other vitamins for acne treatment and although results have been mixed, some studies have linked acne symptoms to B-6 deficiency and others have reported acne remission following B-6 supplements, as cited in “Nutritional Sciences." Zinc is a mineral known to help alleviate acne for several reasons: it stabilizes the formation of oily sebum within the pores of the skin, acts as an immune booster that speeds up wound healing, is an antioxidant that protects skin from free-radicals, and hastens the absorption of vitamin A, which is also important for preventing or clearing up acne, as noted in the “Doctor's Complete Guide to Vitamins and Minerals." Further, zinc also reduces hormonal effects on the skin, which breaks the acne cycle. According to “The New Encyclopedia of Vitamins, Minerals, Supplements and Herbs,” zinc is more readily absorbed and utilized within the body in the presence of vitamin B-6. Consequently, some zinc supplements for acne, such as Optizinc by Solaray, also contain B-6.
Optizinc is a capsular supplement that contains 30 milligrams of zinc monomethionine and 20 milligrams of B-6 per capsule. Not only are the vitamin and mineral both involved with regulating hormones that affect skin, but both stimulate the immune system and wound healing, which is what acne essentially is. By itself, vitamin B-6 is considered especially effective in dealing with premenstrual or mid-cycle acne, particularly in adolescents, as reported in “Biochemical, Physiological and Molecular Aspects of Human Nutrition." B-6 may interfere with the actions of vitamin B-5, which is proven effective for acne management because it reduces oil production and prevents sebum from being deposited into the skin. For this reason, megadoses of both at the same time may not be a good strategy. There are toxicity concerns with mega-dosing B-6, but symptoms are not thought to occur unless supplementing with at least 100 milligrams, if not 500 milligrams daily, for many months. In terms of zinc, the body can only absorb limited amounts of elemental zinc at a time, so any supplement should contain at least 30 milligrams of elemental zinc to be considered effective, but not more than 100 milligrams per day.
Many forms of zinc supplements are available, but the gluconate and monomethionine forms are considered best for acne, according to "The Vitamins." Zinc supplements should not be taken with food, especially whole grains, legumes and nuts, because these foods reduce its absorption. Vitamin B Complex Taken With Calcium, Magnesium and Zinc Calcium and Magnesium in Caltrate: What Does It Do for the Body? Why does Vitamin B12 Cause Acne? Zinc, Magnesium & Vitamin B6 Best Vitamins for Acne Why Souping Is Better Than Juicing Are There Vitamins That Cause Acne? Can a Vitamin B-12 Deficiency Cause Itchy Skin? Treating Acne With Vitamins and Herbs Alone What Are the Benefits of B-Complex Vitamins? What Is the Difference Between Chelated Zinc & Zinc Gluconate? What Is Zinc Picolinate? Cystic Acne and Vitamin E 400 Can Vitamins Get Rid of Oily Skin? Zinc Dose for Teenage Acne How to Clear Sebum From Pores Does Vitamin A Help With Acne?
Vitamin B 50 Complex Side Effects Can Vegan Diets Cause Skin Problems?Just when you thought you were doing something great for your health, it turns out your nutritional supplement might be having an undesirable side effect on your skin. Leslie Baumann, MD, a renowned dermatologist based in Miami who wrote the skin health bible The Skin Type Solution says taking certain vitamin Bs—specifically vitamin B6 and B12—may be behind bouts of acne. Not dirt or oil. “Those with a history of acne are more prone, but I’ve seen vitamin Bs causing acne in those without a history, too,” Dr. Baumann says. How or why these B-complex vitamins cause acne isn’t exactly known. According to Baumann, you don’t necessarily need to avoid B vitamins in food—potatoes, bananas, chickpeas have loads of B6; and eggs and fish are swimming with B12. But reconsider your multi-vitamin and intake of energy drinks. Not-so-innocent Red Bull, while giving you wings with caffeine and vitamin B, can be giving you zits, too.
“If you notice any acne flare-ups that coincide with supplements or energy drinks, stop taking them and see if your skin clears up. Give it about a month,” advises Dr. Baumann. Interestingly, B6 and B12 are not the only vitamins that may have adverse affects on the skin. B3, commonly known as niacin, can cause flushing, and too high doses of selenium and vitamin A can cause hair loss, says Baumann. And you already knew getting vitamin D through sunlight alone isn’t a good idea. Want to fight acne the natural way? Here are 10 ways to do it, which is pretty handy considering there are all sorts of ways you could be sabotaging your skin without even realizing it. The 10 Game Changing Wellness Tips that you'll definitely want to follow in 2017 Also subscribe me to these editions:Please welcome my sister Kelsey to the blog. She put together this guest post on how she healed her own acne using real foods! I am one of those unlucky folks that dealt with lingering acne well into my twenties.
Now I am not just talking about a small pimple here and there, I am talking about moderate acne that created multiple bumps underneath my skin that caused inflammation in my cheeks and forehead. I was embarrassed that I had to deal with such a thing when all my friends had clear skin. I tried so hard to hide the scars and bumps, but despite the layers of makeup that I applied I could never quite do it. Eventually I was unwilling to go out with friends. To some this may seem a little bit silly, but after five years and no luck of successful treatment I was self conscious and tired of it. Luckily, with the help of an integrative dermatologist and my sister, I was able to come up with a supplement regimen that changed my skin for the better. Here are the supplements that immensely helped my skin and overall health. When my acne was at its strongest, I spent a great deal of my time knit picking every detail of my skin in the mirror. I desperately wanted my skin to cooperate to the point that I was practically at the dermatologist every month and was prescribed a new prescription each time, some that caused terrible headaches and stomach pain.
After trying just about every treatment, my dermatologist suggested isotretinoin, a drug derived from Vitamin A which aims to stop the production of oil. I was aware of this medication and knew a quite a few people who had success while on it, but I was unwilling to try it due to the lengthy and serious side effects. Furthermore, I was curious as to why about 80% of the American population suffers from acne, yet there is little scientific research explaining what causes it. I was also aware that most cases of severe and moderate acne do not respond to antibiotics and topical creams. Therefore, I was determined to find an alternative course to my acne treatment and began research of my own. What I found was astonishing! This fundamental mineral plays a strong role in cell division and regrowth. In other words, it accelerates the development of skin cells necessary for clear skin. When bacteria gets into a blocked pore it can create irritation that causes your pimples to turn red. It is important to note that when you have acne, your body is more likely to react severely to these irritating bacteria than for those with “normal skin”.
Therefore it is important for acne sufferers to include zinc in the diet because it works to reduce the inflammatory response to bacteria. The DIY Zinc Taste Test can help you to assess whether or not you are zinc deficient, however many experts recommend supplementing nonetheless. Those who have ever been to a dermatologist for acne treatment might find it counterintuitive that I suggest a probiotic since most dermatologists prescribe an antibiotic to fight acne. However, in the last few years dermatologists realized that their patients were unhappy with the side effects of antibiotics and thought it would be helpful to prescribe probiotics to help minimize unwanted discomforts. In doing so, they found that probiotics actually have unexpected benefits for acne sufferers all on their own. Probiotics create a healthy or “good” bacteria that helps to digest your food and better absorb the nutrients. When your gut does not have enough of this good bacteria, it can wreak havoc on your entire body and cause inflammation, including on your skin.
By taking a probiotic and creating good bacteria you can balance your gut and utilize the nutrients from your food, in return reducing irritation of your skin. A stable pre- and probioitic blend such as Prescript Assist may offer the most help. You can learn all about prebiotics in this post. Krill oil is derived from a species of crustacean and contains omega-3 fatty acids in combination with the antioxidant astaxanthin. The fats found in krill oil are thought to help build up healthy cell membranes as well as decrease both local swelling and inflammation of deeper skin layers associated with acne. In tandem, astaxanthin works to fight free-radicals and prevent damage from the sun and other environmental assailants. Although astaxanthin is naturally found in regular krill oil, some varieties (like this krill plus 12) also have extra astaxanthin to increase the protective effects that algae offers. The B complex vitamins (a group of eight nutrients including B1, B2, B3, B5, B6, B7, B9 and B12) help convert carbohydrates, proteins and fats into energy, as well as assist in their digestion.
By doing so, the B vitamins improve immunity, help build the nervous system and contribute to our overall health. Most notably, the full spectrum is needed on an ongoing basis to preserve the integrity of the skin, hair, eyes and liver. During acute flare-ups I have used a topical Vitamin B3 spray that can be helpful at decreasing inflammation. But, because the B vitamins work better as a group, supplements and foods containing all eight nutrients are more beneficial over the long term than those that contain just one or two. Vitamin B complexes, like this one from Premier Research Labs, have synergistic effects that enhance positive results. I take it along with Radiant Life's Grass-fed Liver, which has all of the natural co-factors (like copper and vitamin A) needed to properly absorb the B vitamins. Magnesium is an important mineral that helps with the most basic pathways and reactions in the body. In addition to increasing cell growth and protein production, it helps keep hormone levels balanced and the nervous system running smoothly— both of which are very important for preventing acne.
Furthermore, this powerful mineral directly reduces skin inflammation by lowering the plasma concentrations of C-reactive protein, a protein connected to the inflammation process within your body. By taking magnesium with calcium you have a better chance of improving the absorption and utilization of this mineral. When you suffer from acne it is also important to include calcium because it helps with cell renewal and is involved in the production of antioxidants that help combat inflammation, which as we have learned, is key in reducing acne. However, you need to be careful when choosing where to get your calcium from. Pasteurized dairy products such as milk, cheese, and yogurt are typically what people gravitate towards for their source of calcium. Nevertheless, the ingredients found in these items might make your acne worse. The reason being, they can interfere with your hormonal balance. Most commercially-sourced dairy products contain their own source of hormones which, when absorbed into the bloodstream, can effect acne.
Therefore, you should include other whole foods that are in rich in calcium such as dark greens, salmon, and sardines. Supplementing with a properly derived calcium and magnesium combo like Coral Legend Plus, which sustainably takes the minerals from actual coral, can also be a very helpful addition to your acne-fighting routine. As for how much to take, I generally follow the serving sizes listed on each supplement. I take them just once a day in the morning, because that is when I know I will remember! My routine looks something like this: 1 teaspoon of Liquid Zinc Assay (10 mg zinc) 1-2 capsules of Prescript Assist probiotics 2 capsules Krill Plus 12 (166 mg omega-3 fatty acids, 12 mg astaxanthin) 1/2 teaspoon of Max B-ND (40mg B vitamin blend) 2 capsules Coral Legend Plus (288 mg calcium, 132 mg magnesium) And now an early-morning, no-makeup selfie to show you just how much of a difference these changes have made: DISCLAIMER: This post is not meant to be taken as medical advice.