Each time you spot a new pimple or a dull patch on your skin, the immediate reaction is to reach out for a beauty product or a home remedy and apply it on the area hoping it will treat and heal the area. We know what each product in our skincare routine does for our skin and therefore we follow a strict routine to ensure the health of our skin and hair. But have you ever wondered how these products work and what makes them effective? Most skincare products contain essential ingredients such as vitamin B complex to correct common skin problems.
B vitamins are one of the safest and most effective ways to treat skin issues and offer relief from some of the more common skin problems. However, this ingredient is mixed with several others to make the product more effective as well as increase its shelf life. Furthermore, applying the product on the skin isn’t as beneficial as consuming the ingredient by including it in your daily diet. Now you are wondering which foods are rich in vitamin B complex, right? We are going to tell you all of that and more! First let’s take a look at the types of B vitamins.
- Vitamin: B1 Thiamine
- Vitamin: B2 Riboflavin
- Vitamin: B3 Niacin
- Vitamin: B5 Pantothenic acid
- Vitamin: B6 Pyridoxine
- Vitamin: B7 Biotin
- Vitamin: B9 Folic acid
- Vitamin: B12 Cobalamin
Vitamin: B1 Thiamine
The first vitamin B complex to ever get discovered was thiamine. Also known as the anti-stress vitamin, it converts glucose into energy, helps in healing wounds and calms the nervous system, thereby preventing the occurrence of stress-related breakouts which are quite common these days. If you are noticing stress-related breakouts on your skin, then it is time to include thiamine-rich foods such as whole grains, legumes, sunflower seeds, pork and mussels in your diet.
Vitamin: B2 Riboflavin
Those suffering from premature skin ageing need to include an ingredient that promotes skin cell turnover as well as maintains healthy collagen levels so their skin looks plump and youthful. Riboflavin is a vitamin B complex that helps with just that. But that’s not all, it also balances production of oil in the skin cells, thereby preventing dryness among those with dry skin and acne among those with oily skin. It is an essential mineral for the health of your skin and can be obtained from almonds, spinach, beef liver, mushrooms, and dairy products.
Vitamin: B3 Niacin
Niacin works in conditioning and nourishing your skin and is recommended to everyone suffering from problems associated with dry skin. Rosacea, eczema, dry and sun damaged skin can all be treated with the help of vitamin B3. This vitamin b complex is also an amazing anti-ageing ingredient and is often used in anti-ageing skincare products to target fine lines and wrinkles. Considered to be a skincare hero, niacin also helps in correcting discolouration and dark patches to give you smooth, flawless and even toned skin. Chicken, turkey, fish, mushrooms, peas, dairy products, cereals are all loaded with niacin. So include them in your daily diet if you want to reap all the benefits.
Vitamin: B5 Pantothenic acid
With similar properties as honey, vitamin B5 is a humectant that attracts moisture from the environment, into the skin and maintains its elasticity. Skin that stays hydrated for a long time has fewer problems, therefore pantothenic acid can prevent acne and reduce the signs of ageing. If well hydrated, smooth and younger looking skin is your goal, we recommend having foods such as avocado, sweet potato, broccoli, turkey and mushrooms. This vitamin B complex is all you need to put an end to all your skin woes!
Vitamin: B6 Pyridoxine
Vitamin B6 helps release serotonin or the happy hormone in the body and is therefore considered a major stress buster. Stress, anxiety and lack of sleep can have a lot of negative effects on your body and skin, such as breakouts, dry patches, dull skin and reduced cell regeneration. Therefore including this particular vitamin b complex in your diet will indirectly tackle all these stress-related skin problems. Tuna, turkey, chicken, banana, sunflower seeds, potatoes are all good and natural sources of vitamin B6.
Vitamin: B7 Biotin
Those who suffer from dry, flaky skin or dry hair and brittle nails are often found to have a deficiency of vitamin B7. It supplies essential fatty acids to the skin, prevents cell damage and water loss and is therefore important for keeping the skin moist and plump. It can also offer relief from inflammation caused by rashes, acne and fungal infections. Wondering what foods to find vitamin B complex in? Eggs, sardines, sweet potatoes, almonds, onions, tomatoes, whole grains are all good sources of biotin. Although found in a lot of skin and hair care products, it is most beneficial when consumed directly.
Vitamin: B9 Folic acid
It is usually recommended for expecting mothers as a prenatal vitamin because it prevents birth defects. However, folic acid has a lot of skin benefits also. The most important being, it works as an antioxidant to promote skin cell turnover and fight free radical damage. When applied topically, it reduces the signs of ageing and makes skin look firm and toned, so you find that a lot of skincare products are enriched with this vitamin b complex. You can get your dose of folic acid through green leafy vegetables, nuts, seeds, okra, beets, citrus and asparagus.
Vitamin: B12 Cobalamin
Recommended for those suffering from psoriasis and eczema, B12 reduces skin inflammation, redness, dryness as well as acne. It improves skin cell reproduction, thereby healing skin issues faster. B12 is the only type of vitamin b complex that is found in animal products such as eggs, dairy, fish and meat. However, vegetarians can try fortified foods to get their dose of B12.
FAQs about Vitamin B Complex:
Q. Does vitamin b complex improve my skin?
A. Vitamin B helps produce new and healthy cells in the body which naturally improves the texture of your skin and hair.
Q. Is it safe to consume vitamin B complex every day?
A. Most forms of vitamin B complex are already entering into your body everyday through the food you eat. Since it is water-soluble, it is less likely that you will have an overdose of this vitamin.
Q. What happens if there is a deficiency of vitamin B complex?
A. Deficiency of this vitamin can have a lot of effects on your body and skin. Depression, dementia, behavioural changes are noticed in those with its deficiency. Dry brittle nails, hair and flaky skin are also signs of vitamin B complex deficiency.
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Written by Sanya Hamdani on 30th Mar 2020
Sanya Hamdani is a skincare enthusiast and lipstick hoarder, she truly believes no two red lipsticks look exactly alike. With a Master's degree in Communication & Journalism and 5+ years of digital writing experience up her sleeve, Sanya has some of the biggest beauty experts in the country on her speed dial. When she's not swatching products or writing about the latest trends in beauty, you will find her watching F.R.I.E.N.D.S. or cooking up a storm in the kitchen.