Best Vitamins for Acne: A Skin-First Wellness Guide
Best Vitamins for Acne: A Skin-First Wellness Guide Many people treat acne as a surface issue-reaching for scrubs, serums, and steroid creams. But for many, true progress begins by addressing...
Best Vitamins for Acne: A Skin-First Wellness Guide
Many people treat acne as a surface issue-reaching for scrubs, serums, and steroid creams. But for many, true progress begins by addressing what’s going on internally.
If you’re breaking out regularly, your skin might be signalling that something deeper is off—nutrient deficiencies, inflammation, or hormonal imbalances.
Let’s explore the nutrients your body could be missing, and how to support your skin from within.
Why Vitamins Matter for Acne
Acne is often triggered by internal imbalances. Your skin is a detox organ, and when the gut, liver, or hormones are struggling, the skin compensates.
Research shows that several key nutrients can reduce inflammation, regulate oil production, and improve the skin’s ability to repair itself. A UK-based article from 23MD notes that supplementing with vitamin D could reduce inflammatory acne lesions by up to 35%.
If your current skincare routine isn’t working, it might be time to focus on what’s going on beneath the surface.
Top 5 Vitamins for Clearer Skin
1. Vitamin A
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Supports cell turnover and reduces blocked pores
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Commonly used in both topical and oral acne treatments
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Sources: sweet potato, spinach, beef liver, carrots
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Dose: 5,000–10,000 IU/day
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Note: Avoid megadosing—vitamin A can be toxic in excess
2. Vitamin D
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Plays a role in immune regulation and skin repair
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May help reduce hormonal acne
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Sources: safe sun exposure, sardines, cod liver oil, mushrooms
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Dose: 1,000–2,000 IU/day
3. Zinc
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Reduces inflammation, regulates oil production, and promotes healing
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Often found to be deficient in acne sufferers
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Sources: pumpkin seeds, lentils, chickpeas, oysters
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Dose: 30–50 mg/day
4. Vitamin C
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Supports collagen production and skin regeneration
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May help reduce post-acne marks and improve barrier function
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Sources: oranges, kiwi, bell peppers, camu camu
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Dose: 300–500 mg/day
5. B-Complex (especially B5 and B6)
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Helps manage oil production and supports adrenal health
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B5 (pantothenic acid) may help reduce acne severity
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Sources: whole grains, avocados, nutritional yeast, eggs
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Dose: 50–100 mg/day (B-complex)
Whole Body Healing: Beyond the Capsule
Supplements work best when paired with healthy lifestyle practices. Here are five simple ways to support your skin:
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Drink plenty of water throughout the day
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Get 7–9 hours of quality sleep
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Eat slowly and chew thoroughly to support digestion
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Limit highly processed and sugary foods
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Add gut-friendly fibre like psyllium husk or flaxseed
For more practical steps, read our blog: Listening to Your Body →
When to Speak to a Professional
If your skin isn’t improving with diet, supplements, or lifestyle changes, speak with a functional medicine doctor or dermatologist. They can run blood tests to check for nutrient deficiencies, hormonal imbalances, or gut health issues.
It’s better to treat the root cause than to rely endlessly on surface-level solutions.
You might also find this post helpful: Before the Brand →
Rituals
Clearer skin doesn’t start in your bathroom cabinet-it starts with what you put into your body daily. Vitamins aren’t a quick fix, but they’re a powerful part of your skin health toolkit.
If you’re on your own journey to rebuild your skin and energy from within, we’d love to hear what’s worked for you. Tag us in your #GoodsenseRituals or share your experience in the comments.
Need a morning boost to support skin, gut, and hormones? Explore Skincare Greens →