Proper nutrition is important for health, including the health and beauty of our skin.
If you’re struggling with acne-prone skin, you’ve probably already tried the commonly recommended vitamins and supplements. From vitamin A to vitamin C to zinc, there are plenty of vitamins touted to fight acne, and many of them do a great job of keeping those redheads at bay. But if you’re still struggling with blemished skin, it’s time to dig a little deeper and take a look at some of the underrated acne-fighting vitamins.
Beauty is more than skin deep: vitamins are a powerful weapon in the fight against acne, transforming your skin from the inside out. Plus, many vitamins promote overall skin health for that perfect no-filter look.
From astaxanthin to lysine, here are four of the most underrated vitamins that actually fight acne.
Astaxanthin is a nutrient found in salmon and shrimp.
astaxanthin
Astaxanthin is the best kept secret in skincare, a powerful antioxidant that protects skin from the sun, reduces wrinkles and fights acne.[1]
Astaxanthin is a carotenoid, a class of antioxidants responsible for the red and orange color of foods such as salmon, tomatoes, persimmons, and carrots. Carotenoids protect and enhance the immune system, lowering the risk of disease, and astaxanthin is known as the king of carotenoids.[2]
Astaxanthin contains significantly more antioxidants than skin superheroes vitamin C and E[3] and it is between 10 and 100 times more potent than other carotenoids such as alpha-carotene and beta-carotene.
Astaxanthin fights the 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 acne-fighting weapon. It helps reduce redness and inflammation of the skin, clears acne, and gives the 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 little vitamin.
Probiotics are important for gut health, which is important for our overall health, including our skin.
Probiotics and Prebiotics
Probiotics are often talked about when it comes to gut health, but what about skin health?
It turns out that probiotics and prebiotics are good for more than just the gut.
Acne is an inflammatory condition, so probiotics, which reduce pro-inflammatories and release anti-inflammatories, are a powerful ally in the fight against acne. By normalizing gut bacteria, probiotics promote the growth of healthy bacteria throughout the body, including the skin.
Research suggests that acne is affected by gut health (after all, our skin is influenced by our diet) 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 skin irritation. Think about how antibiotics fight acne. Probiotics also reinforce the skin’s natural moisture barrier, which is perfect for acne sufferers who use a lot of cleansers that remove oil.
Food sources of B vitamins 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 B vitamins, and some of them are real powerhouses when it comes to fighting acne.[5] If you suffer from acne, the B vitamins that you should take into account are B5 and B3.
Vitamin B5, also known as 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 called 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-fighting creams and serums, is a form of vitamin B3.
Since vitamin B3 is water-soluble, it is not stored by the body, so it needs to be taken in supplement form or used topically to reap its benefits. And those benefits are many, from reducing redness to calming swelling to suppressing the oil produced by glands in the skin.[7]
In addition to supplements, lysine can be found in high-protein foods such as meat, cheese, eggs, and soy.
lysine
Lysine is an essential amino acid, which means it must be consumed as part of your diet or through a supplement, since your body does not produce it naturally. Lysine helps build proteins, which is very helpful in fighting acne.
One of the proteins that lysine helps build is collagen, which is vital for regulating skin health.[8] and it does wonders for 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 those supplements.
There is currently limited research on the effects of lysine on acne, but anecdotal evidence suggests that this inexpensive supplement may have a big effect.
Acne is hard to live with, especially when tried and tested 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 struggle with acne, you may have already tried many different treatments, but the beauty of introducing vitamins to your battle against acne is that they can transform the health of your skin from deep within, not only clearing acne but also preventing it from coming back.
- Davinelli, Sergio et al: “Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review,” April 22, 2018, ncbi.nlm.nih.gov/pmc/articles/PMC5946307/
- Fox, Marissa: “Astaxanthin: The KING of Carotenoids,” May 24, 2022, wholefoodsmagazine.com/columns/astaxanthin-the-king-of-carotenoids/
- Ambati, Rao Ranga et al: “Astaxanthin: Sources, Extraction, Stability, Biological Activities, and Its Commercial Applications: A Review,” Jan 7, 2014, mdpi.com/1660-3397/12/1/128
- 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/
- Boulger, Savannah: “Vitamin B: The Most Underrated Skin Vitamin,” Jan 30, 2020, skinritual.co.nz/post/vitamin-b-the-most-underrated-skin-vitamin
- “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-use
- 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
- Barry, Chris: “L-lysine for acne: Does it work? Dosage, Side Effects, and More,” February 5, 2020, dermcollective.com/l-lysine-for-acne/
(function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(d.getElementById(id))return;js=d.createElement(s);js.id=id;js.src=”https://connect.facebook.net/en_US/sdk.js#xfbml=1&version=v2.6″;fjs.parentNode.insertBefore(js,fjs);}(document,’script’,’facebook-jssdk’));
