How Does Vitamin B Help Skin?


The B vitamins are a group of nutrients that offer many health benefits to the young and old alike. When taken in adequate doses, vitamins B can greatly aid memory, uplift mood, reduce anxiety and give energy a boost.

In addition, this important group of vitamins can also do wonders to take years off the appearance of your skin, leaving it looking young and healthy.

To get an idea of how well these vitamins can rejuvenate the skin, here is a look at their role in skin care.

Vitamin B1-Thiamin

It can help improve circulation in the body, giving the skin a distinct radiance. As an antioxidant, it also has the ability to fight free radical damage. Vitamin B1 can be easily included in your diet by eating wheatgrass, beans, peas, banana, and nuts.

Vitamin B2-Riboflavin

Vitamin B2 is important for skin and good vision. This vitamin of the B group promotes healthy red blood cell production that is reflected in a healthy complexion, luscious hair and strong nails. Including a good dose of vitamin B2 ensures that the skin does not suffer from rashes or other irritations. Vitamin B2 can be obtained from salmonds, pistachios, and prunes.

Vitamin B3-Niacin

Vitamin B3 yields significant skin care benefits and a deficiency can result in getting scaly, dry skin and dermatitis. It protects sensitive skin from the sun to prevent redness and swelling along with other skin concerns like fine lines, scars, and age spots.

Niacin also plays an important part in the prevention of acne. Foods that can provide this important vitamin include salmon, seeds, green leafy vegetables, trout, potatoes, lentils, rice, dates, and honey among many others.

Vitamin B5-Pantothenic acid

Vitamin B5 is important in skin care as it has the potential to help wounds (especially when applied topically), can help reduce the effects of sun damage, delay signs of aging and can help prevent wrinkles.

It is fairly easy to acquire vitamin B5 as it is found in many common foods like egg yolk and broccoli. Other foods include mushrooms, avocado, and sweet potatoes.

Vitamin B5 can also help reduce stress levels that can trigger various skin conditions as well.

Another vitamin that is effective against stress management is vitamin E. To combat stress and the effects of eating too many processed foods, our body needs more vitamin E. Vitamin E foods include spinach, turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, broccoli, Brussel sprouts, and olive oil. You can also consume plenty of leafy greens.

Vitamin B7-Biotin

Vitamin B7 helps regulate skin moisture and prevent dry skin issues. A deficiency of this vitamin can cause hair loss and scaly, dry skin, red and inflamed skin (dermatitis), and excessive dandruff. It is also considered a remedy for various other skin disorders, hair loss and brittle nails.

The best food sources are egg yolk, Swiss chard, romaine lettuce, almonds, and walnuts as eating these will return moisture to dry skin. Other dietary sources include mushrooms, bananas, avocados, strawberries, and yogurt.