Here’s the thing, your skin is often a reflection of what’s going on inside your body. Certain vitamin deficiencies are commonly linked to breakouts, inflammation, and excess oil. Here’s a quick breakdown in the infographic found below:
Zinc
Low zinc levels are linked to increased inflammation and higher oil production. Zinc helps regulate sebum, supports immune balance, and plays a role in wound healing, which matters for acne recovery.
Foods rich in zinc include oysters, beef, pumpkin seeds, lentils, chickpeas, and cashews.
Vitamin B5 (Pantothenic Acid)
B5 helps the body metabolize fats more efficiently, including excess oils produced by the skin. When levels are low, oil can build up and clog pores more easily.
You’ll find B5 in foods like chicken, eggs, avocados, mushrooms, sweet potatoes, and whole grains.
Vitamin D
Low vitamin D levels are common in people with inflammatory acne. Vitamin D helps regulate immune response and calm skin inflammation.
Good sources include sunlight, fatty fish like salmon and sardines, egg yolks, fortified milk, and fortified plant based alternatives.
Vitamin B3 (Niacinamide)
Vitamin B3 supports the skin barrier, helps reduce redness, and plays a role in calming irritation. A weakened skin barrier can make acne harder to manage.
Foods high in B3 include turkey, chicken breast, tuna, peanuts, brown rice, and mushrooms.
Vitamin A
Vitamin A supports healthy skin cell turnover and oil gland function. Too little can contribute to clogged pores, but too much can be harmful, so balance matters.
Natural sources include carrots, sweet potatoes, spinach, kale, and liver.
Bottom line
When your body is low on key nutrients, your skin often shows it first. Supporting your diet with nutrient rich foods, and addressing deficiencies when needed, helps create an environment where clearer skin is easier to maintain.
Balance first. Consistency second. Your skin usually follows.
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Note:
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Medical Disclaimer
This article is for informational purposes only and does not substitute professional medical advice. Always consult a qualified healthcare provider before starting supplements or changing medical treatment. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
