Hi! I work in a natural vitamin and health store (not GNC) and have been a dealing with acne for about 12 years. I'll try to answer some of the questions you raised.
Supplements are necessary if you are not getting a complete diet, which almost all of America is lacking. Taking a good Multi-Vitamin is essential for the body. One thing to note about vitamin supplements is the RDA value. This value has not changed in over
40 years! This causes much confusion about what to take and what is actually an overdose.
If you can afford to spend a bit more, Whole Food vitamins are really the best. Mega Foods makes an extensive line of vitamins which are entirely Whole Food and processed by Cold Fusion, meaning the supplements are not heated during processing, which helps to keep the natural proteins active in the supplement. Taking a Whole Food (or partially Whole Food) supplement is in my opinion the best because the vitamins and minerals are found proportionally, like they would be in food.Studies have shown that the protein-bound vitamins which are found in whole food supplements are absorbed, utilized, and retained better than supplements that are not protein-bound (synthetics).
If funds are lacking, take a "budget-friendly" vitamin that is NOT synthetic, such as those by NOW Foods. Synthetic vitamins have been produced in labs from isolated chemicals that mirror the natural counterparts. Natural vitamins are derived from food sources. If taking a non Whole Food vitamin supplement, take it with food. It will help your body absorb and transport the vitamins.
As far as
B vitamins go, a good complex is essential especially if you don't take a Multi-Vitamin or your Multi doesn't have a good balance as far as B vitamins go. If you have a specific ammount of Vitamin B5 that you are trying to get, I would recommend trying to get that ammount in a complex. The NOW Foods brand makes two inexpensive B Complexes(regular and high potency). If you want more of a particular B, such as B5, a B complex should still always be taken because the B vitamins work together in the body. Take about 2 to 3 times more of B5. Also note that B3 in the form of Niacinamide NOT NIACIN helps improve blood flow to the face. B vitamins are relatively inexpensive, some as little as 8 dollars for a 3 month supply.
Other supplements (and approximate prices):
Vitamin A is suggested because it helps to strengthen the epithelial skin tissue. For people with acne, 25,000 IU is suggested daily until healed, with 5,000 IU for maintenance. (IF pregnant, take no more than 10,000 IU). Price is about 4.50 for Now Foods Vitamin A 25,000 IU (3 month supply)
Vitamin C is used to promote immune function and reduce inflammation. It also helps with collagen repair of the skin tissue. 1,000 mg 3 times daily is suggested. Approximately 10 dollars for 3000 total mg/day supply (1 month).
Vitamin D promotes healing and tissue repair; 400 IU daily. Approximately 5 dollars for a 4 month supply.
Vitamin E is an antioxidant that enhances healing and tissue repair. Use the d-alpha-tocopherol form. 400 IU daily. Approximately 6 dollars for 2 months.
Potassium deficiency has been associated with acne. If you would like to supplement with this, 99 mg daily is ideal. Approximately 4 dollars for a 3 month supply.
Zinc helps to to heal tissue and prevent scaring. It also functions in the oil producing glands of the skin. Take 30 to 80 mg daily (total from all supplements). Don't take more than 100 mg. Approximately 6 dollars for 3 months.
Oils - Essential fatty acids are used to keep the skin smooth and soft, repair tissues, and dissolve fatty deposits that block pores. They also aid in healing. Good sources are flaxseed oil and primrose oil. Take them as directed on the label. A supplement combining the oils is a really good idea, especially one that contains the Omega 3, 6, and 9 oils. Ultra Omega 3/6/9 by Nature's Plus is a really good supplement that contains borage, fish, and flax oils. It is about 20 dollars for a 3 month supply.
Probiotics are healthy bacteria which live in the intestinal tract. Lactobacilli and Bifidobacteria make up a majority of the bacterial cells. The small intestine contains mostly Lactobacilli, while the large intestine contains mostly bifidobacteria. Other bacterias which may be contained are also important, but these two are prevalent. Probiotics help promote a healthy immune system, vitamin manufacturing, detoxification, use of nutrients, and also help create an environment which can defeat harmful bacteria and yeast. Candida related acne sufferers should definitely take probiotics, as should those taking antibiotics, which kill both good and bad bacteria. Eating a cup of yogurt won't cut it. Probiotic supplements are also known as Flora supplements. A cost friendly formula is the Now foods 8 Billion Acidophilus & Bifidus formula. It is about 10 dollars for a 60 day supply.
Whew! That was a lot of typing.
To sum that all up, I'd recommend taking a good Multi-Vitamin if you can't afford anything else. I know the world of supplements is overwhelming, trust me I deal with it every day. I hope I helped answer some of your questions.
SOURCES -
My job.
My boss who has been in the supplement business for 30 years.
Nutritional Healing by Phyllis A. Balch, CNC and James F. Balch, M.D. (LOTS of info, great read for any ailment or general information).
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