4 underrated vitamins for acne-free skin

Good nutrition is important for health, including the health and beauty of our skin.

If you suffer from acne-prone skin, you’ve probably tried commonly recommended vitamins and supplements. From vitamin A to vitamin C to zinc, there are plenty of vitamins touted as acne fighters — and many of them do a great job of keeping those red spots at bay. But if you’re still struggling with spotty skin, it’s time to dive a little deeper and check out some of the most underrated acne-fighting vitamins.

Beauty is not limited to the skin: vitamins are a powerful weapon in the fight against acne, transforming your skin from within. Plus, plenty of vitamins support overall skin health for the perfect #nofilter look.

From astaxanthin to lysine, here are four of the most underrated vitamins that actually fight acne.

Foods rich in astaxanthin

Astaxanthin is a nutrient found in salmon and shrimp.

Astaxanthin

Astaxanthin is skincare’s best kept secret, a powerful antioxidant that protects your skin from the sun, reduces wrinkles and fights acne.[1]

Astaxanthin is a carotenoid, a class of antioxidants responsible for the color of red and orange foods like salmon, tomatoes, persimmons and carrots. Carotenoids protect and strengthen the immune system, decreasing the risk of disease – and astaxanthin is known as the king of carotenoids.[2]

Astaxanthin Contains Many More Antioxidants Than Skin Superhero Vitamins C & E[3] and is 10 to 100 times more potent than other carotenoids like alpha-carotene and beta-carotene.

Astaxanthin fights damage caused by free radicals – unstable atoms responsible for disease and aging. But it’s astaxanthin’s anti-inflammatory properties that make it the perfect weapon against acne. It helps reduce redness and inflammation of the skin, clearing acne and giving your skin a chance to breathe.

And that’s not all – astaxanthin fights aging, supports eye and brain health, and helps your immune system fight disease. Not bad for a small vitamin.

Probiotic foods

Probiotics are important for gut health, which is important for our overall health, including our skin.

Probiotics and prebiotics

We often talk about probiotics when it comes to gut health, but what about skin health?

It turns out that probiotics and prebiotics are good for more than your gut.

Acne is an inflammatory disease, which means that probiotics, which reduce pro-inflammatories and release anti-inflammatories, are a powerful ally in the fight against acne. By normalizing your gut bacteria, probiotics promote the growth of healthy bacteria throughout your body, including your skin.

Research suggests that acne is affected by gut health – our skin is influenced by our diet, after all – and that probiotics can be very effective in keeping skin clear and healthy.[4]

In addition to calming internal inflammation, probiotics help fight environmental sources of irritation to your skin. Think about how antibiotics fight acne. Probiotics also boost your skin’s natural moisture barrier, which is great for acne sufferers who use a lot of oil-busting cleansers.

Food sources of vitamin B

Food sources of vitamin B include liver, milk, cheese, meat, fish, beans, spinach, kale, and nuts.

Vitamin B

B vitamins are also considered one of the best kept secrets in skin care.

There are eight different types of B vitamins, collectively known as vitamin B – and some of them are real powerhouses when it comes to fighting acne.[5] If you have acne, the B vitamins to look out for are B5 and B3.

Vitamin B5, also called pantothenic[{” attribute=””>acid, forms part of a substance called CoEnzyme A. CoEnzyme A breaks down fatty acids in the body. But why does this matter for acne sufferers?

Acne is often caused by excessive oils produced by the skin’s sebaceous glands. By reducing the excess oil, B5 also reduces acne. Studies have shown that people with mild to moderate acne saw real reductions in their spots when taking vitamin B5.[6]

Meanwhile, vitamin B3, also known as niacin, is used to treat a wide variety of skin conditions, including dermatitis, hyperpigmentation, rosacea, and yes, acne. Niacinamide, a popular skincare ingredient found in all kinds of acne creams and serums, is a form of vitamin B3.

Since vitamin B3 is water soluble, the body does not store it, which is why it is necessary to take it in supplement form or use it topically to reap its benefits. And those benefits are many, from reducing redness to soothing swelling to suppressing oil produced by the glands in your skin.[7]

Lysine Supplement Tablets

In addition to supplements, lysine can be found in protein-rich foods like meat, cheese, eggs, and soy.

Lysine

Lysine is an essential amino acid, which means it must be consumed as part of your diet or via a supplement, as your body does not make it naturally. Lysine helps build protein, which is very helpful in fighting acne.

One of the proteins that lysine helps build is collagen, which is vital for regulating the health of your skin.[8] and works wonders on acne scars. In addition to giving you clearer, scar-free skin, collagen keeps your skin supple and firm, strengthens your nails, and keeps your hair strong and healthy. Your body can’t make collagen without lysine, so stock up on these supplements.

There is currently limited research on the effects of lysine on acne, but anecdotal evidence suggests this low-cost supplement may have a significant effect.

Acne is hard to live with, especially when proven methods don’t seem to work. Everyone’s skin is different, and unfortunately, when it comes to acne, there is no one-size-fits-all cure. If you’re struggling with acne, you may have tried many different treatments – but the beauty of introducing vitamins to your acne battle is that they can transform your skin’s health from scratch. inside, not only eliminating your acne but preventing it from coming back.

  1. Davinelli, Sergio et al: “Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review,” April 22, 2018, ncbi.nlm.nih.gov/pmc/articles/PMC5946307/
  2. Fox, Marissa: “Astaxanthin: The King of Carotenoids”, May 24, 2022, wholefoodsmagazine.com/columns/astaxanthin-the-king-of-carotenoids/
  3. Ambati, Rao Ranga et al: “Astaxanthin: sources, extraction, stability, biological activities and its commercial applications – A review”, January 7, 2014, mdpi.com/1660-3397/12/1/128
  4. Bowe, W et al: “Acne vulgaris, probiotics, and the gut-brain-skin axis: from anecdote to translational medicine”, June 1, 2014, pubmed.ncbi.nlm.nih.gov/23886975/
  5. Boulger, Savannah: “Vitamin B: The Most Underrated Skin Vitamin,” January 30, 2020, skinritual.co.nz/post/vitamin-b-the-most-underrated-skin-vitamin
  6. “Pantothenic Acid for Acne: Does it Work and How to Use It?”, June 22, 2020, healthline.com/health/pantothenic-acid-for-acne-does-it-work-and-how-to -worn
  7. Walocko, Frances M. et al: “The role of nicotinamide in the treatment of acne”, February 21, 2017, onlinelibrary.wiley.com/doi/10.1111/dth.12481
  8. Barry, Chris: “L-Lysine for Acne: Does it Work?” Dosage, Side Effects and More,” February 5, 2020, dermcollective.com/l-lysine-for-acne/

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