Vitamin D for Acne – The #1 Acne Vitamin

Vitamin D and Acne | Get Some Sun

Get some sun – natural Vitamin D helps acne by reducing inflammation.

If you’re still struggling with acne, it might be because you’re not getting enough Vitamin D.

Vitamin D, also known as the “sunshine vitamin,” plays a major role in healing and preventing acne, and chances are that you’re not getting enough of it.

In fact,  Vitamin D levels have been steadily declining over a number of decades, and 75% of American adults are clinically deficient.*

Are you at risk for Vitamin D deficiency?

You might be, if…

  • You work indoors
  • You live in a gray, rainy climate
  • It’s winter
  • You don’t get sunshine on your bare skin at least 3 times per week
  • You have darker skin (anything other than “fair”)

How does Vitamin D help acne?

Vitamin D:

  • Reduces wrinkles and makes your skin soft, strong, and smooth (the “glow”)
  • Benefits/prevents diabetes by controlling your insulin response (also improving acne)
  • Cools inflammation, reducing acne
  • Boosts your immune system, often fighting off flu infections as effectively as flu shots (recent studies confirm this)
  • Improves mood and eases depression
  • Allows you to absorb calcium, preventing osteoporosis (in fact, you really can’t absorb calcium without Vitamin D!)
  • Fights cancer by taming the wild reproduction of cancer cells
  • Reduces respiratory infections
  • Relieves body aches by reducing muscle spasms

In short, you must get enough of this vitamin, for your health and longevity, and especially for your acne.

Got stubborn acne?Get help →

Get Vitamin D from sun first, then take pills as a backup

Note: The product links in the rest of this post are affiliate links, which means we receive compensation if you make purchases using these links. Visit our disclaimer page for more information.

Your body makes all the Vitamin D it needs for a few days in just 10-15 minutes of full-body sun exposure (think swimsuit), depending on your latitude and skin pigmentation. The darker your skin, and further away from the equator you live, the longer you’ll need to stay in the sun.

Avoid most sunscreens, as they prevent your skin from producing Vitamin D (if your skin doesn’t get any sun, how can you make Vitamin D?), they poison your skin with parabens, chemicals and preservatives, and they clog your pores.

I only use sunscreen after I’ve been in the sun long enough to get my maximum Vitamin D dose for the day (well before sunburn), and I only use oil-free, non-comedogenic sunscreens, with no parabens or other harmful chemicals.

They’re more expensive, but they lessen the toxic load on your body, allowing your body to focus more on repairing itself (and your acne).

You can check out the EWG’s list of recommended safe sunscreenswe like and use this one, since the spray is not as thick and pasty as most mineral sunscreens.

On any day that you don’t get sunshine – which for most people will be the majority of days – take a Vitamin D supplement. I don’t recommend taking a ton of supplements to clear acne, as eating an anti-inflammatory diet is much more effective, long-lasting, and deep-reaching than taking a bunch of pills.

Vitamin D is just too critical to your health to skimp on.

Too many people live in rainy, cloudy climates for much of the year where they are unable to get enough Vitamin D naturally (take it from me – I grew up in Seattle, grey and rainy capital of the States!) or they work indoors or sit inside at the computer instead of going outside and getting some sunshine. 75% of Americans are deficient in Vitamin D! That’s seriously bad news for acne.

(An important exception to this supplementation recommendation is for people who are prone to getting milia, those tiny, hard bumps under the skin. Supplementing with vitamin D can worsen or trigger milia, whereas getting natural sun exposure may help reduce it.***)

“Vitamin D Enriched” foods do not provide enough Vitamin D

Despite what the FDA says, you cannot get enough Vitamin D from “Vitamin D enriched” foods, such as Vitamin D milk. (Plus, milk is probably the #1 most potent acne-causing food – read why here.) The FDA guidelines are horribly out of date and haven’t caught up with the latest research. See why in the next section.

Take up to 5,000 IU of Vitamin D3 per day

Look for Vitamin D3 at around a 5,000 IU concentration per pill, and take one per day.

As of 2011, the FDA’s recommended daily allowance (RDA) of Vitamin D is a criminally low 600 IU (International Units). The latest research shows that this is not even close to your body’s actual need, and there are groups of concerned scientists – most notably, the Vitamin D Council – trying to lobby the FDA to raise its recommended intake to cure the near-nationwide-epidemic of Vitamin D deficiency.**

Case in point: in just 10-15 minutes of sun exposure, your skin produces 10,000 IU of Vitamin D, so logically, the paltry recommendation of 600 IU per day is not going to give you near enough of this precious nutrient if you don’t have access to sun!

5,000 IU – 10,000 IU per day is instead the target you want to shoot for. (And you don’t have to worry much about toxicity, because you’d probably need to take over 50,000 IU per day for several months before approaching toxic levels – but let’s stay well below that, ok?)

It’s absolutely critical that you take the right type of Vitamin D – for example, Vitamin D2 (ergocalciferol) is commonly found in drugstores, but the majority of current research suggests that D2 is not nearly as effective as natural sun-derived Vitamin D.

Instead, make sure you’re getting cholecalciferol, also known as Vitamin D3, which precisely mimics the natural Vitamin D your skin makes from direct sun.

If you can’t find D3 in 5,000 IU amounts, you can buy pills with less D and stack them (e.g. take 5 capsules daily with 1,000 IU D3). As another option, this brand is an affordable choice that doesn’t include any vegetable oils or other problematic ingredients.

When you should take less Vitamin D

As they say, the dose makes the poison – and more is not always better. Taking a 5,000 IU D3 pill might not be the best thing for every single one of our dear readers, so listen carefully.

Unless directed by a qualified health professional, you can (and should) take less D if:

  • You’re taking other supplements that include vitamin D (such as cod liver oil with added D, or a multivitamin). Read supplement labels to find out how much D you’re getting from those, and adjust accordingly.
  • You’re getting some sun exposure on a regular basis. How much to reduce is a bit of a guessing game, but use our sun exposure guidelines above to estimate how close you are to getting 100% of your D from the sun, and supplement the remaining percentage.
  • You don’t have robust sources of vitamin A in your diet, such as fermented cod liver oil or liver. Vitamins A and D work together in the body and need to be in balance. So if you’re not supplementing with fermented cod liver oil, or eating a quarter pound of liver weekly, we suggest taking only 2,000-3,000 IU of D3 daily.

If you fall into one of these categories, this is a good, super-cheap 2,000 IU D3 supplement, and here’s the 1,000 IU version.

FAQ - What about vitamin K2? Do I need to supplement that too?

Vitamins A, D, and K work together in the body, and it’s important to keep them relatively in balance. We know that vitamins A and D have strong implications for healthy, acne-free skin, but there’s not much research that connects acne and vitamin K (that we know of), so we haven’t emphasized it much.That said, if you’re boosting your intake of vitamins D and/or A, it’s a great idea to evaluate how much K you’re getting in your diet. Foods like egg yolks, livers, leafy greens, and fermented vegetables are great sources of K2, so if you’re eating lots of these, you probably don’t need to worry about another supplement.However, if you’re not sure, it wouldn’t hurt to supplement around 100mcg per day (MK-7 recommended), especially as there’s no evidence of any harm from “overdosing” K2. We keep this K supplement in our cupboard, and pop one occasionally when we think we might need a boost!

Summary – Why Vitamin D is the #1 Acne Vitamin

Vitamin D:

  • Cools inflammation (reducing redness and swelling of acne)
  • Boosts your immune system (allowing your skin to get rid of toxins better, and making it easier to fight off acne bacteria)
  • Improves your mood (reducing stress, lowering your cortisol levels, and improving acne)

Of course, if you’re eating a pro-inflammatory diet, not getting enough sleep, and not living a balanced lifestyle, no amount of vitamin D is going to produce these effects… much less cure your acne.

For most of us, simply taking a supplement – even a powerful one like Vitamin D – isn’t going to be enough to heal our acne completely.

That’s why we wrote the book on how you can cure your acne with diet and lifestyle – check that out here!

Get sun on your bare skin almost every day, or take up to 5,000 IU of Vitamin D per day, especially if you work indoors and/or live in a gray, rainy climate. By getting the sunshine vitamin as part of a clear-skin diet and lifestyle, you’ll notice improved overall health and a big improvement in your acne.

Ready for the Clear Skin Challenge?

You can have clear skin too. Stay and read for a while, and/or grab a copy of our book, and we’ll walk you through the whole process!

I (Devin) have cured acne for myself with a sustainable, all-natural diet+lifestyle method, and I want to share this with as many people as I can.

If you find valuable tips on this site, please share it with a friend who struggles with acne. You’d want them to share it with you, right? 🙂

Sources:

*Scientific American: “Vitamin D deficiency soars in the US, study says”

**Vitamin D Council: About Vitamin D

***Curing The Blistering Skin Condition Known As Milia: Treating Adult Onset Milia

About Devin Mooers

Devin MooersHey! Over the past 10 years, I've developed a powerful system for clearing acne with a little-known diet- and lifestyle-based method, and I want to spread the love. That's why I started Clear Skin Forever back in 2011. I studied engineering and product design at Stanford University, and graduated in the top 5% of my class, but afterward, I decided to focus on writing about health, since I found it so fulfilling to help people clear their acne for good. Thanks for reading, and sign up for email updates to stay in the loop with clear skin tips! Also, be sure to check out our book if you haven't yet, all about how to fix acne permanently with diet and lifestyle changes. We've helped thousands of people get clear skin this way!

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{ 51 Comments }

  1. kaleigh phillips says

    Starting to use the “teccino” chicory root based coffee replacer and let go of the coffee drinking. What are your thoughts on this ? Different sources I found state it as good for the gut because the chichory fiber is a prebiotic. Any thoughts?

    • Devin Mooers says

      Hey Kaleigh! Prebiotic fiber can provide great food for beneficial gut bacteria for sure. It’s essentially a root brew decoction, which have been used medicinally for ages. I’ve started making herbal tea in the mornings from bulk herbs (goldenrod, calendula, chamomile, pine needles, fir tips, etc.), many of which we’ve collected ourselves (but many of which we get from the co-op). I definitely feel way better when I wake up, and am not so stressed out later, since dropping coffee!

  2. Sam says

    Hi Devin,

    How low PUFA diets do you recommend? Do you think you can get all the PUFAs you need from eating beans, whole grains and whole milk? I have always felt terrible every time I have eaten seeds, fish oil and other EFA supplements.

    • Devin Mooers says

      Hey Sam! Yeah, definitely. Very low PUFA is good. It’s all about quality and freshness with PUFA – most fish oils, seeds, supplements, etc. are totally rancid by the time you ingest them. Yes, the Inuit traditionally eat tons of seal blubber (high in PUFA), but it’s extremely fresh and non-oxidized when ingested, and they also eat thyroid glands of seals, which provides loads of iodine and thyroid hormone to block lipid peroxidation of that PUFA.

      How do you feel with raw oysters, have you tried that? They’re a prime acne-busting food, with lots of zinc and also super-fresh DHA.

  3. Brooke Turley says

    Ok, you’re officially talking crappy science, in light of this article about marigolds and chickens. Apparently it very much does indeed improve eggs to have marigolds in the chickens’ diets.

    https://www.google.com/amp/s/scialert.net/fulltext/amp.php%3fdoi=ijps.2017.11.15

    I certainly hope that no one has gone and altered either their own diet or that of their poultry, just because of your half-baked scare tactics. Good grief. “ Fake orange” in nature, indeed.

    • Devin Mooers says

      Hey Brooke! Wow, color me (majorly) wrong. Thanks for pointing this out! That was really sloppy – I don’t know what I thought that marigold color would not be related to an antioxidant carotene. Sloppy, sloppy, sloppy. I’m sorry about this carelessness – I have removed this from the post after following up on the articles you linked! I will try to be more careful next time.

  4. Brooke Turley says

    Hi, I hate to burst your anti-marigold bubble, but the thing is, marigolds are orange themselves due to caratenoids! They’re full of nutrients, actually, and there’s no such thing as “fake orange” in nature.

    (Unless I count the time that my dad consumed massive quantities of beta-carotene in his heroic search for a natural “fake tan”. That time, “fake orange” definitely fit the bill.)

    Here’s an article that details the nutritional profile of marigolds:

    https://www.sciencedirect.com/science/article/abs/pii/S1756464612000734

    • Devin Mooers says

      Hey Brooke! (Just duplicating the response here to your other comment) Wow, color me (majorly) wrong. Thanks for pointing this out! That was really sloppy – I don’t know what I thought that marigold color would not be related to an antioxidant carotene. Sloppy, sloppy, sloppy. I’m sorry about this carelessness – I have removed this from the post after following up on the articles you linked! I will try to be more careful next time.

  5. tom hennessy says

    Researchers in a recent study took 60 women with hyperandrogenemia which has cystic acne as a major symptom, and reduced the iron in 30 by phlebotomy, and gave the ‘standard of care’ to the other 30, found, phlebotomy to reduce iron levels was as effective as the drugs used in the ‘standard of care’.

    Effect of phlebotomy versus oral contraceptives containing cyproterone acetate on the clinical and biochemical parameters in women with polycystic ovary syndrome: a randomized controlled trial. J Ovarian Res 12, 78 (2019).

    https://doi.org/10.1186/s13048-019-0554-9

    There seems to be more to the iron than we fully realize ..

    • Devin Mooers says

      Hey Tom – whoa, that’s fascinating! Great find! Amazing that phlebotomy brought on normal menstruation in 44% of subjects – I bet if they also added 3,000 IU of retinol, it would have improved results even more (vit. A boosts ceruloplasmin production to bind excess free iron).

    • Sean says

      Hey Rey, do you consume Magnesium through supplements or are you making an effort to eat Magnesium rich foods?

      (just curious)

  6. Luo says

    Stress can induce a series of negative effects on the human body. Many people are easily depressed under pressure, which has a bad influence on the treatment of acne.
    Some people overeating under pressure, too much sugar can easily induce acne.
    And stress can make people unable to sleep, and lack of sleep has too much effect on the skin.

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Master your acne in 4 weeks or less
  • Fix the root causes of your acne: fluoride, diet, sleep, stress & more
  • Exclusive forum access with 4,000+ members
  • Food Explorer App with skin safety ratings of 450+ foods
  • 96% of customers satisfied