Vitamins for Acne and Health Benefits

Many people ask whether vitamins are suitable for acne? Vitamins for acne and pimple skin scars? Or for dark spots and marks? And many other questions about it. So, we should talk about list of best vitamins for acne and pimples reviews.

The following vitamins are especially good at reducing acne. It also have health benefits. Vitamins A, D, E are fat soluble and are stored in the body. Whereas vitamin C and the B complex of vitamins are water soluble and are excreted in the urine, so make sure you have some of these every day.

Beta-carotene, vitamins C and E and selenium are the main antioxidants. Antioxidants mop up toxins (free radicals) from the body. Free radicals are the by products inside the body from external pollutants. They attack molecules such as DNA and proteins. A diet rich in antioxidants will not only help protect you from internal damage but will also speed up the healing process of the skin.

List of Vitamins for Acne, Pimple, and Their Health Benefits

Below will be explained about the types of vitamins, their benefits, their sources, and things related to them. Let us check the reviews of best vitamins for acne skin scars and marks treatment. It also vitamins that suitable for pimples remedies and dark spots.

1. Vitamin A/ beta-carotene

What it does: Needed for healthy teeth, gums, bones, skin, hair and nails.

Best food sources: Apricots, mango, melon (cantaloup), nectarine, orange, peach, tangerine, carrots, broccoli, cabbage, kale, lettuce, spinach, watercress, parsley, sweet potato. Most fruits and vegetables that are red, orange, yellow or dark green contain lots of beta-carotene. Is also found in milk, cheese, cream, butter, eggs and liver. See the skin sinners section regarding eating these too much.

Considerations: Vitamin A (retinol) is only found in animal sources, such as dairy, liver and eggs. However, we can produce vitamin A in our bodies by eating fruit and vegetables high in beta-carotene. These are much better for reducing acne. Don't take a supplement of vitamin A, it is toxic to the body in high doses especially to an unborn child. You will get enough from your diet and it is virtually impossible to overdose on beta-carotene. However, don't over do it.

2. Vitamin B1 (Thiamin)

What it does: Energy production, digestion and metabolising food.

Best food sources: Tangerine, orange, pineapple, plum, kale, cauliflower, garlic, leek, mangetout, parsley. It also found in bread, cereals, potatoes, milk, cheese, cream, butter, pork, wheat germ, brewer's yeast.

Considerations: B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.

3. Vitamin B2 (Riboflavin)

What it does: Energy release. Growth. Healthy skin, eyes, mouth, hair and nails.

Best food sources: Cherry, apricot, blackcurrant, kiwi fruit, peach, kale, beansprouts, broccoli, mangetout, parsley, red peppers, spinach, watercress. Is also found in dairy products (skimmed milk, cottage cheese, yogurt), fortified cereals, mushrooms, bread.

Considerations: B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.

4. Vitamin B3 (Niacin)

What it does: Enzyme formation converting and metabolising energy from food.

Best food sources: Passion fruit, grape, grapefruit, guava, peach, strawberry, kale, beansprout, carrot, cauliflower, parsley, potato, red pepper. Nuts and beans also contain tryptophan which converts to niacin. It also found in meat, fish, fortified cereals, wheat, rice.

Considerations: B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.

5. Vitamin B5 (Pantothenic acid)

What it does: Makes energy available to the body.

Best food sources: Watermelon, blackberry, lemon, raspberry, strawberry, broccoli, cauliflower, celery, sweet potato, broad beans, chick peas. It also found in liver, meat, fortified cereals, milk.

Considerations: B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.

6. Vitamin B6 (Pyridoxine)

What it does: Metabolises protein, chemicals, sugar and fatty acids. Healthy nerves and skin. Helps convert tryptophan to niacin.

Best food sources: Banana, blackcurrant, raspberry, watermelon, brussels sprout, kale, leek, green pepper, sweet potato, avocado, chick peas. It also found in meat, poultry, fish.

Considerations: B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.

Next Best Vitamins for Acne Skin Marks Reviews

7. Vitamin B12 (Cobalamin)

What it does: Essential for red blood formation. Helps maintain nerves.

Best food sources: Almost only found in animal products, but can also be found in brewer's yeast, fortified soya milk, yeast extract, fortified cereals. Sprout alfalfa seeds and chick peas to get a good vegetable source. Mainly found in liver, meat, eggs, dairy products.

Considerations: Some drugs, including oral contraceptives may interfere with the absorption of this vitamin. B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.

8. Folic Acid

What it does: For a healthy nervous system. Helps prevent spina bifida in unborn babies.

Best food sources: Melon, orange, pineapple, strawberry, tangerine, Brussels sprout, beetroot, broccoli, cabbage, cauliflower, lettuce, parsnip, spinach, beans. It also found in liver, fortified cereals, yeast extract.

Considerations: It found in larger amounts in vegetables than fruit. If you drink a lot of alcohol or take anticonvulsants, aspirin and oral contraceptives you will need to make sure you eat more foods containing folic acid.

9. Biotin, Choline, Inositol (B vitamins)

Best food sources: Dark green leafy vegetables, nuts, fruits, vegetables. Are also found in liver, fish, eggs, dairy products, fortified cereals.

Considerations: Deficiency is very unlikely.

10. Vitamin C

What it does: Production of collagen (connective tissue in skin and bones). Aids the absorption of iron. Speeds up healing.

Best food sources: Blackcurrant, blackberry, gooseberry, grapefruit, guava, kiwi fruit, lemon, lime, mango, melon, orange, papaya, pineapple, raspberry, strawberry, tangerine, broccoli, Brussels sprouts, cabbage, cauliflower, fennel, parsley, green peppers, watercress, tomatoes, potatoes, chilies.

Considerations: It is very unstable if heated, try and eat these fruits and vegetables raw. The body uses more vitamin C if your smoke or take antibiotics or oral contraceptives.

11. Vitamin D

What it does: Increases levels of calcium and phosphorus - helps these strengthen bones and teeth.

Best food sources: Sunlight allows our bodies to create this vitamin. Also found in fortified Soya milk, fortified vegetable margarines (read the labels). Sunflower seeds are one of the few vegetable sources of vitamin D. Mainly found in fatty fish (mackerel etc), butter, cream, egg yolks, liver.

Considerations: Just 5-10 minutes sun exposure every day in the summer can generate enough vitamin D for the body for the whole year. Take care not burn in the sun. Exposure on arms and legs is better than on the face. It is easy to overdose on this vitamin because the body finds it hard to excrete, so there is no real need to take a supplement.

12. Vitamin E

What it does: Protects the body from free radicals. Prevents polyunsaturated fats from being oxidised.

Best food sources: Grape, blackberry, blackcurrant, gooseberry, grapefruit, greengage, plum, raspberry, avocado, sweet potato, Brussels sprout, cabbage, carrot, celery, leek, lettuce, parsnip, green pepper, spinach, tomato, watercress. Also found in soyabeans, tofu, vegetable oils, nuts and seeds.

Considerations: A powerful antioxidant.

13. Vitamin K

What it does: Helps blood clot and other chemical reactions in the body.

Best food sources: Dark green leafy vegetables are the best source. Is also found in some fruit and other vegetables. It also found in dairy products, fortified cereals.

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