Skin & B-Complex Vitamins
The B-Complex vitamins include B1 Thiamine, B2 Riboflavin, B3 Niacin (and its derivative Niacinamide), B5 Pantothenic Acid, B7 Biotin, B9 Folic Acid and B12 Cobalamin. (If you are wondering where the ‘missing’ chronological numbers are, they did exist but have been scientifically judged not to be ‘true vitamins’ and therefore unessential for upholding optimal human health.)
All the B-Complex vitamins are crucial for systemic health, particularly for energy as they help uphold the function of the enzymes necessary for generating and releasing energy. However it is their deficiencies which typically manifest in skin-based concerns. For example, a deficiency in B2 can manifest in tongue swelling or seborrheic dermatitis (a scaly, greasy rash normally in the scalp), a B3 deficiency ‘Pellagra’ may trigger scaly rashes around the feet and cracks at the corners of the mouth, B5 deficiency may weaken the protective skin barrier leaving your skin and potentially whole body more vulnerable to infection from pathogen and bacteria infiltration, B9 deficiency may also trigger sores around the mouth and mouth ulcers, and B12 (which is ONLY available in animal products so vegetarians and vegans need to be especially aware of) deficiency may lead to sore tongue, mouth ulcers and areas of darker skin pigmentation.
So how do the B-Complex vitamins support skin health? Primarily, they maintain the epidermal barrier layer of skin, thus supporting the structure of the skin as well as supporting the renewal of fresher more lustrous and protective external (and internal) skin cells. They also help reduce inflammation (useful for the common inflammatory skin conditions such as Acne, Eczema and Rosacea), as well as supporting healthy skin cell turnover which is useful for scarring/wound healing and Psoriasis. This is why deficiencies in various B-Vitamins may trigger dry, flaky, cracked skin in almost any area of the body’s façade, as well as potentially exacerbating the potential for premature wrinkling or dark ‘age spots’.
Having said the above, it is important to note that the B-Complex vitamins are water soluble, so although they are readily absorbed in the gut (if you have robust gut health) they are not stored in the body so a proportion will be excreted in urine. This is why it is generally recommended to consume B-Complex vitamins through DIET, (unless you are vegetarian or vegan when supplementing vitamin B12 is a good idea).
Therefore the next question is; how can we prop-up our diet with foods rich in B-Complex vitamins? As a starting point, the following foods are rich in B-Complex vitamins, and consuming two-or-three of these each day will support your B-Complex vitamin intake.
Meat and Poultry
Seafood (if you do not have an allergy or intolerance to seafood and/or shellfish)
Eggs
Dairy products (if you do not have an allergy or intolerance to dairy)
Seeds; chia, flax, sunflower, pumpkin
Mushroom
Banana
Avocado
Green Leafy Vegetables – spinach, turnip greens and collard greens
Fortified Nutritional Yeast
A quick word of caution, some foods rich in B-Vitamins may cause flushing (Vitamin B3) or a bright colour and pungent scent to your urine (Vitamin B2). This is a normal reaction by the body processing these vitamins, however it should not be accompanied by discomfort so if this occurs please consult your Doctor or a Registered Nutritional Therapist.
REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes. This blog post is written for educational purposes only and in reference to ‘food’. It is NOT advocating taking dietary supplements. It is very important to please always consult a Registered Nutritional Therapist or your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised recommendations.
If you are struggling with skin and/or nutrient (im)balance issues and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Eat Drink Think Nutrition®.
