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These best vitamins and foods for blemished skin

Blemished skin has many causes. In addition to external influences, hormones, genetics and skin care, nutrition also plays an important role. What should we pay attention to when it comes to maintaining a healthy, clear complexion? We spoke to a specialist.

What kind of diet helps blemished skin?

It is well known that our food has a great influence on our health and the appearance of our skin. "Above all the consumption of fat food, animal products such as milk and meat as well as a particularly carbohydrate-rich nutrition is brought in connection with the emergence of blemished skin up to Akneausbr?chen", so Dr. Dorothea Sadlo, Fachärztin für Dermatologie and Allergologie.


"Acne can occur at any age and results from hormonal imbalance", says the expert. "The drüsen produce too much öl, clog the skin pores and thereby favor the settlement of bacteria and the emergence of pimples". These come in various forms, ranging from blackheads, whiteheads and cysts to small pimples. To eliminate them, research not only relies on special skin care products, but also recommends taking certain vitamins and minerals.

Which vitamins and minerals help with blemished skin?

1. vitamin A

"Bei der Behandlung von Akne haben Vitamin-A-Derivate, auch Retinoide genannt, eine gute Wirkung gezeigt", so Dr. Sadlo. "Sie wirken dem Verstopfen der Poren entgegen und unterstützen die Zellerneuerung." Natürliche Vitamin-A-Sourcen sind intensiv gefärbte Gemüse wie Spinat, Grünkohl, Karotten und Tomaten. "Falls Vitamin A mittels eines Nahrungsergänzungsmittels aufgenommen werden sollte, ist eine medizinische Beratung dringend empfehlenswert, da es sich um ein fettlösliches Vitamin handelt, bei dem eine Hypervitaminose auftreten kann", empfiehlt die Fachärztin.

2. vitamin B3

Vitamin B3, also called niacin, is also one of the vitamins against blemished skin. It has an anti-inflammatory effect and reduces the sebum production of the skin. Thus it counteracts an oily, öligen skin appearance and prevents impurities. It is found in foods such as peanuts, sardines, mushrooms, calf’s liver and peas.

3. vitamin E

Als Inhaltsstoff in der Hautpflege ist Vitamin E schon lange sehr beliebt, denn es kann erhöhte Pigmentierung, wie Altersflecken, reduzieren, Entzündungen lindern und spendet Feuchtigkeit. Auch oral eingenommen kann dieses Antioxidans den Schweregrad von Akne verringern und Unreinheiten minimieren. Natürliche Sourcen sind Sonnenblumen- und Weizenkeimöl, Nüsse, Mandeln und Leinsamen.

4. zinc

"In patients with acne, zinc supplementation can compensate for any zinc deficiency and lead to an improvement in the appearance of the skin", says Dr. Sadlo. However, zinc dosing should always be carried out by a doctor, who will also select the right preparation for you. An overdose can lead to nausea, vomiting and diarrhea. You are on the safe side with natural sources of zinc, such as oysters, wheat germ, liver, pumpkin seeds and flaxseed.

5. omega 3 and omega 6 fatty acids

Diese gesunden Fette beleben die Haut und beugen Unreinheiten vor. Natürliche Sourcen sind Leinöl, Chiasamen, Walnussöl und Rapsöl.

What to look for in food supplements?

A varied diet contains sufficient skin-caring vitamins and minerals that help with blemished skin. This is best done in the form of natural foods, as overdosing is almost impossible here. However, since this intake is not always feasible, food supplements are a good solution. It is important to note that they should always be taken in addition to a healthy diet and should not replace the intake of nutrients from food. It is always advisable to consult your doctor in advance before trying any new präparate.

In addition, it is important to use only products with certified ingredients and quality labels, since food supplements are not regulated at the regulatory level.


– with expert advice from Dr. Dorothea Sadlo, specialist in dermatology and allergology at Derma Düsseldorf in Düsseldorf