B Vitamins: Your Secret To Good Skin Health
When we look in the mirror as part of our daily skincare routine and spot a new blemish, wrinkle, or dull patch of skin, most of us reach for an appropriately marketed beauty product without much thought. We may know this product treats acne and that one smooths wrinkles, but we arent necessarily sure why, or how, they do it. And we would hardly ever think to eat or drink something to treat our skin problems.
Perhaps its time to rethink that approach. Our skin is the bodys largest organ, and its affected by everything we put on it, as well as everything we ingest. Remedying poor skin requires us to treat not only our symptoms but the root causes as well, and that begins with good nutrition.
B vitamins in particular support skin health in a multitude of ways, making their inclusion in your daily regimen whether through diet, supplements, personal care products, or a combination of the three an effective and safe way to treat skin issues.
May Support Bone Health And Prevent Osteoporosis
Maintaining adequate vitamin B12 levels may support your bone health.
One study in more than 2,500 adults showed that people with a vitamin B12 deficiency also had lower than normal bone mineral density .
Bones with decreased mineral density can become delicate and fragile over time, leading to an increased risk of osteoporosis.
Other studies have also shown a link between low vitamin B12 levels and poor bone health and osteoporosis, especially in women (
A study involving 5,000 women aged 40 or older concluded that supplementing with vitamin B12, along with folic acid and vitamin B6, may reduce this risk .
The group receiving these supplements for seven years had fewer cases of macular degeneration, compared to the placebo group. The risk of developing any form of the condition was 34% lower, while it was 41% lower for more severe types .
Ultimately, further studies are needed to fully understand vitamin B12s role in promoting vision health and preventing macular degeneration.
Maintaining adequate levels of vitamin B12 decreases homocysteine levels in your blood. This may help prevent the development of age-related macular degeneration.
How Can You Tell If Youre Deficient
As we just mentioned, most people can get the recommended amount of B vitamins through diet since they are found in a wide variety of foods. However, its still possible to be deficient despite eating healthy.
The following symptoms might indicate youre not getting enough B vitamins:
- Abdominal Cramps
- Peripheral Neuropathy
- Migraine Headaches
Make sure to consult your doctor if you think you may be deficient in B vitamins. They can help determine whats causing your symptoms and, if needed, run the necessary tests as well as recommend ways to increase your B vitamin intake.
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Who Should Take Vitamin B Complex
Although B vitamins are commonly found in food, there are several groups of individuals in particular who can benefit from taking vitamin B complex supplements:
- Those with a poor, low calorie diet
- Aging and other conditions that impact food intake
- Those with digestive disorders who might have malabsorption of food1
Your doctor can order a simple blood test to diagnose a deficiency. As you can see from these groups, anyone who is not eating a well balanced, adequate calorie diet may benefit from a vitamin B complex supplement.
Healthy Hair Skin And Nails
B100 complex vitamins are important for healthy hair, skin and nails. According to the California Nutrition and Physical Activity Guidelines for Adolescents, one B vitamin, either folate or folic acid, when taken daily can help promote glowing skin, shiny hair and strong, healthy nails. Folate is required in smaller amounts than other B vitamins, with a daily recommendation of 400 micrograms. Biotin is another B vitamin that is particularly important for maintaining healthy hair, skin and nails. MedlinePlus notes that biotin is used to treat brittle nails, hair loss and skin rashes.
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Daily Recommendations For Vitamin B
Many B-complex supplements contain about 100% of the RDA of each of the eight B vitamins.
However, some contain very high levels of certain B vitamins. Before taking a high-dose supplement, talk with a doctor.
The following are RDAs for each of the B vitamins, in milligrams or micrograms , according to The National Institutes of Health . Older adults may require higher dosages of some B vitamins.
|Vitamin B3 or dietary equivalents||16 mg|
|Vitamin B9 or dietary equivalents||400 mcg|
Vitamin B-complex supplements may help with certain health problems. If a person has any of the conditions listed below, they may benefit from taking a supplement that contains B vitamins:
Helps With Red Blood Cell Formation And Anemia Prevention
Vitamin B12 plays a vital role in helping your body produce red blood cells.
Low vitamin B12 levels cause a reduction in red blood cell formation and prevent them from developing properly .
Healthy red blood cells are small and round, whereas they become larger and typically oval in cases of vitamin B12 deficiency.
Due to this larger and irregular shape, the red blood cells are unable to move from the bone marrow into the bloodstream at an appropriate rate, causing megaloblastic anemia .
When youre anemic, your body doesnt have enough red blood cells to transport oxygen to your vital organs. This can cause symptoms like fatigue and weakness.
Vitamin B12 is involved in red blood cell formation. When vitamin B12 levels are too low, the production of red blood cells is altered, causing megaloblastic anemia.
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Benefits And Uses Of Vitamin B Complex
All B vitamins help the body convert food into energy. All the components have their own unique set of health benefits. However, some of the typical functions and uses of B-complex vitamins are increasing energy, enhancing mood, improving memory, boosting skin and hair health, stimulating the immune system, and forming red blood cells.
Vitamin B Complex Benefits
The benefits of taking vitamin B complex are related to its many roles in how our body functions. In addition to preventing the conditions associated with B Vitamin deficiencies, it can help boost energy and maximize your workout performance.1
Having the right levels of B vitamins improves digestion and absorption of nutrients, and keeps your hair, skin, and nails healthy.10 Ensuring adequate levels of B vitamins can improve mood and cognition, and some research shows benefits in other health conditions.5,10
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Full Spectrum B Vitamin Formul
Premier Complete B capsules by Premier Research Labs provide a full spectrum B vitamin formula with all 8 types of critical B vitamins that are all present in their biologically active forms. This vitamin B complex supplement directly delivers the fully activated, blood-circulating forms of B vitamins.
Premier Complete B capsules by Premier Research Labs
What Happens If You Get Too Much Vitamin B Complex
Youre unlikely to get too much vitamin B complex from your diet. Thats because B complex vitamins are water soluble. That means they arent stored in your body but are excreted in your urine daily.
Youre also unlikely to get too much vitamin B if youre taking any supplementation as directed.
That said, as with most supplements, its possible to consume too much at once especially if youre taking a supplement without receiving a deficiency diagnosis from your doctor.
When consumed in excess, a few different B vitamins can have specific side effects. For instance:
- Vitamin B6. Too much B6 may lead to peripheral neuropathy, which is a loss of feeling in the arms and legs.
- Folate or folic acid. Too much of this vitamin can cover up the symptoms of a vitamin B12 deficiency, which can eventually lead to nervous system damage.
- Niacin. Too much niacin may cause skin flushes. Long-term excessive use may lead to liver damage.
While there isnt enough research to say exactly what will happen if you consume too much B complex, more is not necessarily better, especially over the long term.
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Benefits Of Vitamin B
Here’s how vitamin B helps support mental wellness:
- Boosts energy levels: B vitamins help convert food into energy.
- Supports healthy brain function: Vitamin B6, B9, and B12 contribute to homocysteine metabolism, which can reduce the risk of cognitive decline and dementia.
- Improves mood: Vitamin B6, in particular, is involved in the synthesis of neurotransmitters involved in the regulation of mood.
- Alleviates stress: There is some research that B vitamins are associated with certain measures of reduced stress.
People Who Are Pregnant Or Nursing
During pregnancy, the demand for B vitamins, particularly B12 and folate, grows. This is because they are needed to support fetal development .
In people who are pregnant or breastfeeding or chestfeeding especially those who follow vegetarian or vegan diets supplementing with a B-complex vitamin is crucial.
B12 or folate deficiency during pregnancy or while nursing can lead to severe neurological damage or birth defects in the fetus or infant .
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Side Effects Of Overconsumption Of Foods Rich In Vitamin B
Now that you know about how to increase vitamin B and the importance of doing so, you should also keep in mind that the intake should be within certain limits. This is because though there are several benefits of vitamin B, overconsumption can lead to serious health issues.
Given below are some side effects of vitamin B overconsumption:
- Gastrointestinal Issues
What Is The Vitamin B Complex
Vitamin B complex is the term for a group of B vitamins that our body needs for optimal health. Because they are water soluble instead of fat soluble, they are not stored in our bodies and need to be obtained daily from our diet or supplements, although in small amounts.1 B vitamins impact appetite, vision, skin, nerves, and red blood cell formation.1 The vitamin B complex includes:
- B1 essential for the growth, development, and function of our bodys cells2
- B2 plays a key role in harnessing the food we eat for energy and for cellular growth and function3
- B3 plays a role in converting foods to energy, as well as helping digestion, skin, and nerve cell function4
- B5 helping convert our food to energy crucial for making and breaking down fats5
- B6 used for many metabolic functions, immunity, and plays a role in brain development6
- B7 plays a role in the metabolism of all three macronutrients 7
- B9 crucial for cell division and DNA formation, making it especially important in the diets of pregnant women8
- B12 similar in function to other B vitamins but is only found naturally in animal-based sources9
Some B complex vitamin supplements also contain vitamin C, since it is also water soluble. B vitamins are present in many animal based protein sources, like meat, fish, eggs, milk, and pork. Plant based food sources include leafy greens, beans, whole grains, and nuts.10
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Health Benefits Of Vitamin B12 Based On Science
Vitamin B12, also known as cobalamin, is an essential vitamin that your body needs but cannot produce.
Its found naturally in animal products, but also added to certain foods and available as an oral supplement or injection.
Vitamin B12 has many roles in your body. It supports the normal function of your nerve cells and is needed for red blood cell formation and DNA synthesis.
For most adults, the recommended daily intake is 2.4 mcg, though its higher for women who are pregnant or breastfeeding .
Vitamin B12 may benefit your body in impressive ways, such as by boosting your energy, improving your memory and helping prevent heart disease.
Here are 9 health benefits of vitamin B12, all based on science.
How Vitamin B May Help You
Taking a vitamin B complex, for instance, in one study has been shown to have a modest, but positive influence on mood symptoms of depression.
However, vitamin and nutritional supplements should not be used as a replacement for traditional mental healthcare. It can, however, potentially complement your treatment.
Because the connection between the body and brain is so strong, maintaining a healthy diet full of vitamins and nutrients can positively impact your overall health and well-being.
This article covers the importance of B vitamins and the possible benefits of taking a vitamin B complex supplement.
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The Role Of Vitamin B
The B vitamins, in particular, contribute to optimal brain health and have a direct effect on your mood. B vitamins impact your energy production, DNA/RNA synthesis, and repair, and the synthesis of neurochemicals and signaling molecules, among other aspects of the brain. This is why maintaining adequate levels of vitamin B is necessary for psychological and neurological functioning.
The types of B vitamins include:
Converts Food Into Energy
Most B vitamins are involved in the process of converting food into energy. Some help to metabolize carbohydrates and others aid in breaking down fat and/or protein.
While this is an essential process, that’s not to say taking a vitamin B complex supplement will boost your energy. Although B vitamins are essential for your body, the effect is different when they are consumed in the form of dietary supplements rather than food. A B-complex supplement may fill a specific vitamin gap or deficiency, however, it cannot provide energy in the form of calories like a food source.
B vitamins involved: B1, B2, B3, B5, B6, B7, and B12
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Vitamin B Complex Benefits For Women
Everyone needs all the B vitamins, but women should pay special attention to folate, B6, and B12. These are particularly important if youre preggo or breastfeeding. Vitamin B complex supports healthy fetus growth and development.
It may also make your monthly cycle more manageable. A 2011 study found that thiamin and riboflavin intake from food could reduce PMS symptoms. Some research also suggests vitamin B6 supplements can help alleviate the physical and emotional symptoms of PMS.
Riboflavin Boosts The Immune System
A diet rich in vitamin B2, also known as riboflavin, is needed to avoid riboflavin deficiency. Recommended daily allowances of B2 are 1.3 mg a day for men and 1.1 mg a day for women. Pregnant women need 1.4 mg daily, and breast-feeding mothers should have 1.6 mg each day. You can get this B vitamin from natural sources such as nuts, green vegetables, meat, and dairy products.
Riboflavin helps your body break down and use the carbohydrates, fats, and proteins in your diet and helps metabolize food into energy. This type of B vitamin also functions to keep your skin, the lining of your gut, and your blood cells healthy. Getting enough riboflavin may be preventive for migraine headaches and cataracts, according to the National Institutes of Health. Riboflavin may also increase energy levels, boost the immune system, and treat acne, muscle cramps, and carpal tunnel syndrome.
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Detecting Vitamin B Deficiency
If you experience any of the following symptoms, you may have a vitamin B deficiency.
Regular occurrence of these symptoms may be an indicator of vitamin B deficiency. To overcome the same, you need to consume B complex vitamin supplements or foods that may help you fulfil your requirements. However, before we move to the foods, let us understand the components of B complex vitamins.
B Vitamin Deficiencies In Developed Societies
A general assumption tends to be made that the populations of developed countries have adequate nutrition, and are therefore free from deficiencies in essential micronutrients. In order to encourage adequate nutrition, governments typically define a set of dietary reference intakes or similar for individual nutrients. These always include something akin to the recommended dietary allowance, or RDA. These government figures describe the minimum daily intake of the specific nutrient that is considered to be sufficient to meet the nutritional requirement of the majority of the healthy population. However, meeting the requirements in this context typically refers to simply preventing chronic, nutrition related diseases or a disease state related to a specific deficiency of that nutrient .
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How Much Vitamin B Complex Do You Need
The recommended daily amount of each B vitamin varies.
According to the National Institutes of Health Trusted Source, the recommended daily intake for women is:
B1: 1.1 milligrams
numbness or tingling in the feet and hands
If youre experiencing any of these symptoms and arent sure why, make an appointment to talk with your doctor.
Although its possible that youre experiencing a vitamin B deficiency, these symptoms also overlap with many other underlying conditions. Your doctor can make a diagnosis and advise you on next steps.
Vitamin B Complex Dosage & Side Effects
Because vitamin B complex vitamins are water soluble, they are not stored in our body and typically an overdose is not a concern.1 However, you may experience side effects of very large doses of any particular vitamin or supplement.
For example, starting a Niacin supplement can cause flushing of the skin, and pantothenic acid can cause an upset stomach.6,7
The following list shows the amounts of each B vitamin needed daily for adults keep in mind that we obtain a lot of this amount from food, so a supplement need not contain more than these amounts:
- B1 Thiamin: 1.1-1.2 mg per day2
- B2 Riboflavin: 1.1-1.3mg per day 3
- B3 Niacin: 14-16mg per day4
- B5 Pantothenic acid: 5mg per day5
- B6 Pyridoxine: 1.2 1.3 mg per day 6
- B7 Biotin: 30 mcg per day of biotin7
- B9 Folate: adults 400mg daily and pregnant women 600mg, but not more than 1000mg8
- B12 Cobalamin: 2.4mg per day9
Two items to note: there is an established upper limit for folic acid , meaning more than this amount can be detrimental to health.8 B12 is one vitamin that is commonly supplemented alone because it is not always well absorbed from its food sources.
For this reason, its available in several different oral supplement forms, as well as a prescription strength injection.11
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