Do you know that there are more than 32 nutrients in our body that are considered essential for our health? Some of the 32 nutrients are known to us (calcium, iron, vitamin B), and some nutrients are unknown to many people. Every mineral and vitamins can help to improve our skin but do you know what the top 5 vitamins and minerals for acne are? Acne can tell someone a great deal about us as acne reflects the health of our entire body.
Now, what if I say that there are only five primary acne nutrients that stands out from all the nutrients our body needs to prevent acne. Our list below briefly explains what each of the five vitamins or minerals does and how it benefits us.
Top 5 Vitamins and Minerals For Acne
Vitamin E is also known as tocopherol, or alpha-tocopherol and helps to defend our skin cells and stop clogged pores. Vitamin E is the master of acne vitamins when drinking at least the daily allowance of 22IU because it will prevent acne or at least prevent acne from becoming humongous.
Check with your doctor if it is okay for you to take a little more vitamin E then recommend. Intaking a little more vitamin E will significantly decrease if not eliminate your pimples, especially on oily face/skin.
Individuals prone to having acne needs vitamin E because scientists conducted studies that reveal people with acne have less vitamin E in their bloodstream than those without acne.
There are two ways to intake enough vitamin E every day, and that is by eating foods rich in vitamin E and taking vitamin E supplements.
Eat food rich in vitamin E:
Green vegetables – spinach, turnip, and collards.
Nuts – almonds, pine nuts, and peanuts.
Sweet Potato 1 Tbsp (15% DV)
1 whole avocado (10% DV)
Wheat germ 1 ounce (17% DV)
Seeds – pumpkin seed, squash seed, sunflower seed, and sesame seeds.
Butternut squash, pumpkin, sweet potato.
Plant oils – olive oil, sunflower oil, canola oil and palm oil.
Shellfish – shrimp, oysters, crayfish.
Fruits – kiwi, blackberries, apricots, and guavas.
Trout, herring, mackerel.
Drink vitamin E supplement that is more (ask your doctor) than 22IU. Dr. Evan Shute is a scientist that mentions males and females can benefit hugely from taking up to 600IU in natural forms per day.
Zinc can eliminate acne by calming down your existing pimples and stopping new pimples from forming. Scientific studies show that zinc helps to get rid of acne. The top health benefits of zinc are to help our immune, and digestive systems function properly, help control our diabetes, reduce stress levels, improve our metabolism, heals acne and wounds faster/quicker. Zinc also helps eczema, weight loss, blindness in the night, eye care, appetite loss, and several other conditions.
Zinc and vitamin E are very similar because they both affect our skin if we do not have enough of it in our body and most of the world is deficient in zinc and vitamin E.
Zinc is also known to work miracles on our immune system. Zinc can jumpstart an immune system that is not functioning well and prevent an overactive immune system from releasing too many inflammatory chemicals.
What causes acne? Acne is caused by excessive inflammatory chemicals which makes our skin pores swell when our immune system attacks our p.acne bacteria that are lodged in our pores.
Everyone can get his/her zinc intake through food that is rich in zinc and through supplements.
Vitamin D is a hormone that our body makes when we are exposed to ultraviolet rays from the sun. Vitamin D is vital for our body to function properly and helps us to fight insulin resistance, acne, control inflammation, etc.
According to over 800 research, it is believed that increasing blood vitamin D to 50-70ng/ml can help us fight cancer. About 40% of the people in the United States are vitamin D deficient, and that is mainly because of the types of job we do in dark offices and spending too much time watching television.
Vitamin C helps to strengthen our skin structure and helps to lower our stress hormone, cortisol, in your bloodstream. Our body also needs vitamin C to make collagen which is an essential component of your skin and to help wounds heal faster. If our body gets more than the recommended daily amount of vitamin C, then our acne scars will heal and disappear quickly, and our skin will look clearer.
Vitamin C is often dismissed by the acne community, but it is an absolute must if we want to eliminate acne. The human body can take up to 2000mg of vitamin C, but the daily allowance of vitamin C is 60mg.
Vitamin A helps to reduce your skin’s oil output and clear acne massively.
Vitamin A can help you tremendously fight against acne if you take the right dose and please keep in mind that this is one vitamin that you entirely should pay attention to and not overdose.
It has high ability to reduce your sebaceous glands size and how much sebum they produce which means less oily skin for you resulting in less blocked pores.
Almost everyone who takes recommended daily amount of vitamin A see’s improvement with their acne condition. The recommended daily allowance of vitamin A is 800ug.
Practically all nutrient will help acne, but not all of them will perform the same way which leaves me to say that the above five minerals/vitamins are the best so far for acne.
You do not have to take pills for all of the above, just eat enough food base items with the vitamin or mineral you need.
Please read all ingredients on vitamin and mineral bottles before purchasing to make sure ingredients are natural and not mixed with a lof things you do not need.