A frequent question we often are asked is what types of vitamins can someone take that can help reduce acne or if taking a multi-vitamin can help with acne.

Research has shown that in general, any type of synthetic vitamin is worse for you than getting all of your vitamins and minerals naturally from food sources. While there are a few multi-vitamins that claim to be from natural food sources, it’s important to remember that food contains many properties which each help how that vitamin is absorbed, used, and stored within the body. If you extract just the vitamin, it very well may have adverse effects.

So while you should NEVER take vitamins unless directed by a physician, as they usually do more harm than good, you can eat a number of foods that are rich in the vitamins and nutrients your body needs for clearer skin.

Here are some of the best ways to incorporate more vitamins in your diet to help you have clearer skin:

Vitamin A

Vitamin A supplements are extremely dangerous and toxic in high amounts, so you need to take much caution. We do not recommend taking Vitamin A supplements at all. Taking too much vitamin A in supplements will cause dry skin, hair loss, and headaches, amongst other more serious problems. Eating foods that are rich in vitamin A however will never cause you any problems because it is not synthetic and is absorbed correctly by the body.

You should eat: Carrots, Red Peppers, Papaya, Sweet Potatoes, and Leafy Greens such as kale, spinach, and romaine lettuce, and Canteloupe.

Vitamin E:

Vitamin E is also a good vitamin to get naturally from foods for healthier and vibrant skin. It is especially good for those who are prone to acne scars.

Some of the foods we recommend for getting vitamin E:  Wheat germ oil, sunflower seeds and oils, almonds, peanuts, spinach, broccoli, mango, tomatoes and kiwi.

Vitamin C

Vitamin C can also be beneficial for acne. It reduces the toxicity in your body (which can cause poor digestion leading to skin flare ups to occur), as well as has many healing properties. While you can safely take Vitamin C supplements usually, it is still better to get vitamin C through natural forms because many supplements again are synthetic and not as beneficial and some may have fillers or ingredients/toxins in them that can cause problems to get worse not better.

Foods high in Vitamin C: Strawberries, cherries, citrus fruits (oranges, grapefruits, lemons, etc.), Papayas, Kiwi, Peppers, Melons, Dark Green Leafy Vegetables

Zinc

Zinc can also be very good for your skin, but again is a mineral you do not want too much of.  Zinc is also not always absorbed by the body unless taken in conjunction with magnesium. Zinc deficiencies can sometimes cause skin disorders.

List of Foods High in Zinc: toasted wheat germ, oysters, beef, pumpkin seeds, watermelon seeds, and peanuts.

Omega 3

This is an essential fatty acid for brain function and overall health. While I do not recommend supplements due to an often high level of mercury in them, you can find it in plenty of excellent food sources, such as free range eggs (packages will generally have information on this), as well as salmon and tuna, raspberries, walnuts, and many other foods.

If you are struggling with acne and want to see a noticeable difference after only a few weeks, the best thing to do is to forget looking for a solution that can be popped as a pill and start eating real, healthy foods that will give your body what it needs to be healthy naturally.