Vitamin A

Quick Facts: Besides being an antioxidant, vitamin A is also one of the most essential nutrients for strengthening and repairing your skin tissue. Moreover, it plays a direct role in the regulation of your oil glands, preventing those glands from producing too much skin oil. Lack of vitamin A is perhaps the most common vitamin deficiency linked with acne. Some of the most popular and most powerful acne treatments on the market (such as retinol and the infamous Accutane®) are vitamin A derivates. This all sounds great, but use caution. Vitamin A is fat-soluble, and when taken at high doses it can have some serious side effects that are not good for your skin (or the rest of you). Don't take it if you're using other skin-drying treatments or if you are pregnant.

Good Sources: liver, carrots, grapefruits, tomatoes, broccoli, spinach, cheese, eggs, milk (fortified with vitamin A), watermelons, mangos, cantaloupes, tuna, sweet potatoes

B Vitamins

Quick Facts: The B family of vitamins all play a role in healthy skin, and they work together in your body. However, they are not all the same, and you don't want to be taking the same dose of all of them. In fact, too much of certain B vitamins may actually contribute to acne, so I never recommend going above a B-50 complex if you're taking a multi-B supplement.

Vitamin B1

(Thiamine)

Quick Facts: Vitamin B1 is important for energy production. It aids your body in digestion and ensures the proper absorption and metabolism other vitamins. A good balance of B1 enhances blood circulation, which is essential for proper healing of acne scars. B1 is also an antioxidant which can help rid your skin cells of harmful toxins.

Good Sources: tuna, beef, chicken, pork, most nuts, oats, wheat, rye, asparagus, squash, lima beans, green beans, peas, sweet potatoes, avocado, mango, pineapple

Vitamin B2

(Riboflavin)

Quick Facts: Vitamin B2 plays an essential role in promoting healthy skin, hair and nails. B2 also works together with vitamin A to promote the health of your mucous membranes, aiding the digestive tract. Like all B vitamins, it is important for energy release, and B2 deficiency has been linked with acne.

Good Sources: cheddar cheese, beef, chicken (dark meat), pork, eggs, tuna, salmon, almonds, buckwheat, oats, rye, avocado, passion fruit, asparagus, peas, pumpkin, yogurt

Vitamin B3

(Niacin)

Quick Facts: Vitamin B3 is important for maintaining the health of your skin (and nervous system), assisting in the flushing of harmful toxins out of your skin cells and the delivery of helpful nutrients in. It enhances circulation and aids with the metabolism of carbohydrates, fats and proteins. Lack of B3 has also been associated with acne. However, note that taking too much B3 may be harmful for your skin. Some users experience redness and irritation (a side effect known as Niacin Flush) when taking vitamin B3 supplements.

Good Sources: beef, chicken, most fish, pork, lamb, turkey, avocado, peas, potatoes, wheat, buckwheat, peanuts, rye, barley, sunflower seeds

Vitamin B5

(Pantothenic

Acid)

Quick Facts: My personal favorite power vitamin, vitamin B5 is the biological precursor to coenzyme-A, which your body uses to metabolize skin oil. It plays an important role in the metabolism of food and the formation of hormones and good cholesterol. Vitamin B5 enhances blood circulation, promotes healthy adrenal glands, reduces redness and swelling, and (especially when combined with vitamin C) aids significantly in quicker wound healing. It's also been called the "anti-stress vitamin", and can help prevent acne via lowering your stress levels.

Good Sources: beef, chicken, eggs, most fish, pork, lamb, turkey, yogurt, wheat, buckwheat, oats, rye, sunflower seeds, corn, potatoes, sweet potatoes, avocados, grapefruit, watermelon

Vitamin B6

(Pyridoxine)

Quick Facts: Vitamin B6 is important for the production of antibodies and promoting a healthy immune system. It is also used to produce red blood cells and maintain your nervous system. B6 plays a role in the metabolism of proteins, sugars and fatty acids. If you're eating a high protein diet, more B6 is a good idea. But be careful. While B6 deficiency may contribute to acne, too much B6 may actually cause acne. It can also conflict with your body's absorbance of other key vitamins, such as B5. 

Good Sources: chicken, most fish, pork, turkey, wheat, rye, pistachios, chestnuts, sunflower seeds, squash, brussels sprouts, lima beans, peas, potatoes, sweet potatoes, avocado, banana, mango, passion fruit

Vitamin B9

(Folic Acid)

Quick Facts: Folic acid is needed for your body to produce both red blood cells and skin cells, and is especially important for your nervous system, including brain functions and the health of your spinal cord. Folic acid plays a role in your skin's pigmentation, and lack of it has been linked to acne.

Good Sources: artichoke, asparagus, spinach, broccoli, green beans, lima beans, peas, potatoes, avocado, boysenberries, guava, oranges, pomegranate, wheat, rye, sunflower seeds, oats, peanuts, chestnuts, eggs

Vitamin C

Quick Facts: Vitamin C is one of the most versatile and important of all vitamins, used in numerous processes throughout the body. It is a powerful antioxidant, preventing your skin cells from damage caused by free radicals. It plays an essential role in tissue growth and repair, and (especially when combined with vitamin B5) can help significantly speed the healing of acne scars and irritation. Vitamin C supplements are often combined with bioflavonoids, which give it a further antibacterial effect in combating acne. Vitamin C also aids the absorption of key minerals important for healthy skin.

Good Sources: grapefruits, oranges, guava, kiwis, mangos, papayas, passion fruit, pineapples, strawberries, lemon, broccoli, brussels sprouts, green peppers, chestnuts

Vitamin E

Quick Facts: Vitamin E is frequently touted as the vitamin to take if you spend time under the sun, as it protects against the harmful effects of UV radiation and helps prevent fine lines and wrinkles. Similar to C, vitamin E is a strong antioxidant that plays a role in the growth and repair of your skin cells. It also works together with vitamin K in the formation of red blood cells.

Good Sources: almonds, pine nuts, sunflower seeds, eggs, herring, sardines, butternut squash, pumpkin, avocado, blackberries, blueberries, raspberries, mangos, pomegranate

Vitamin K

Quick Facts: Vitamin K is essential for blood clotting and can help diminish the appearance of fine lines, spider veins and dark circles under the eyes. It helps speed healing from acne scars and bruises. Vitamin K is also important for your skin tone, aiding with reversing the discoloration that can result from dry or damaged skin.

Good Sources: broccoli, artichoke, asparagus, brussels sprouts, cabbage, carrots, celery, kale, leeks, peas, spinach, avocado, blackberries, blueberries, raspberries, grapes, kiwis, plums, cashews, pine nuts

And don't forget that taking the right minerals for acne should also factor into your diet.