Research suggests that some vitamins might play a key role in skin health. In many cases, these vitamins are most effective when a person applies them directly to the skin. Following a healthful, balanced diet that is free of vitamin and nutrient deficiencies may improve skin health by boosting overall health.
Skin care and supplement manufacturers are quick to claim that the right vitamin can revolutionize skin health, fight aging, and cure acne.
Vitamins are not revolutionary, however. They are
So, the main way in which vitamins affect skin health is by ensuring that the body remains healthy overall.
Several B-complex vitamins may improve skin health. The water-soluble vitamins are readily available as supplements, including as supplements that include all 12 B-complex vitamins.
Research into the role of vitamin B-complex supplements is promising, though inconclusive. A 2018 study found that vitamin B could help the body produce healthy new skin cells.
Not all research has found such benefits, though many studies suggest that B-complex vitamins are most effective when people apply them directly to the skin.
Vitamin B-3 , or niacinamide, may help some signs of skin aging. Some studies suggest that it may help reduce the appearance of age spots and other forms of skin discoloration. Some women report improvements in their skin and hair when taking prenatal vitamins that contain folic acid.
Folic acid may also improve signs of skin aging, according to one 2011 study . Researchers found that a cream containing folic acid and creatine supported collagen gene expression and collagen fiber density. Collagen tends to decline with age, which cause wrinkles and saggy skin.
Vitamin B-5, or pantothenic acid, may help with both acne and skin aging. A randomized controlled trial from 2014 found that people who took a B-5 dietary supplement for 12 weeks saw significant reductions in acne and skin inflammation.
One 2010 study examined the effects of a skin cream containing vitamins E, B-5, and B-3. The cream improved skin tone and texture within 6 weeks. It also helped with age spots and hyperpigmentation.
Some dietary sources of B-complex vitamins include meat, eggs, seafood, nuts, and seeds.
Vitamin C is an antioxidant. This means that it may reverse free radical-induced oxidative damage.
Most research suggests that oxidative damage plays an important role in aging, including skin aging.
In theory, this could mean that vitamin C supplements might improve skin health and slow the skin aging process. Research to support this claim varies, however.
Most studies have found few benefits associated with vitamin C, though a 2010 study does suggest that vitamin C may slow sun-related skin aging.
There is no harm in trying to get more vitamin C. Most multivitamins contain vitamin C, and it is also readily available in many citrus fruits as well as most vegetables, including broccoli, cauliflower, and squash.
Applying topical vitamin C directly to the skin may improve elasticity, helping the skin look younger and brighter. Vitamin C serums may also stimulate collagen production, fighting the damaging effects of the sun.
Vitamin C might also be an effective skin moisturizer. A 2012 study found that formulas containing vitamin C improved both skin moisture and smoothness for at least 3 hours following application.
Several B-complex vitamins may improve skin health. The water-soluble vitamins are readily available as supplements, including as supplements that include all 12 B-complex vitamins.
Research into the role of vitamin B-complex supplements is promising, though inconclusive. A
Not all research has found such benefits, though many studies suggest that B-complex vitamins are most effective when people apply them directly to the skin.
Folic acid may also improve signs of skin aging, according to
Vitamin B-5, or pantothenic acid, may help with both acne and skin aging.
One
Vitamin C is an antioxidant. This means that it may reverse free radical-induced oxidative damage.
Most research suggests that oxidative damage plays an important role in aging, including skin aging.
In theory, this could mean that vitamin C supplements might improve skin health and slow the skin aging process. Research to support this claim varies, however.
Most studies have found few benefits associated with vitamin C,
There is no harm in trying to get more vitamin C. Most multivitamins contain vitamin C, and it is also readily available in many citrus fruits as well as most vegetables, including broccoli, cauliflower, and squash.
Applying topical vitamin C directly to the skin may improve elasticity, helping the skin look younger and brighter. Vitamin C serums may also stimulate collagen production, fighting the damaging effects of the sun.
Vitamin C might also be an effective skin moisturizer. A 2012 study found that formulas containing vitamin C improved both skin moisture and smoothness for at least 3 hours following application.
Vitamin D supports skin cell metabolism, helping the skin grow and repair itself. So, inadequate levels of vitamin D may trigger skin problems. Beneficial sources of vitamin D include fortified products such as milk and cereal, as well as salmon, swordfish, and tuna.
Vitamin D may also help with chronic inflammation. Inflammation can lead to skin irritation, some types of acne, and eczema. In fact, one 2010 study found that using a cream containing vitamins D and E could help with atopic dermatitis.
Like vitamin C, vitamin E is an antioxidant that may slow aging that free radicals cause.
Preliminary research suggests that vitamin E supplements may slow skin aging, but the research is not conclusive. Seeds, nuts, spinach, mangoes, and corn are rich in vitamin E .
Many skin care products contain vitamin E. It is a popular scar remedy. However, research into vitamin E’s ability to reduce the appearance of scars has reached contradictory conclusions.
A 2015 review found that vitamin E did prevent scarring in some studies, but in other studies, vitamin E either did not work or made scars worse.
Also, a 2010 study found that applying topical vitamin D and vitamin E cream could help with atopic dermatitis.
Some research suggests that vitamin E may help with wound healing, especially in combination with vitamin C and zinc. It may also help treat acne and pressure sores.
Vitamin D supports skin cell metabolism, helping the skin grow and repair itself. So, inadequate levels of vitamin D may trigger skin problems. Beneficial
Vitamin D may also help with chronic inflammation. Inflammation can lead to skin irritation, some types of acne, and eczema. In fact, one 2010 study found that using a cream containing vitamins D and E could help with atopic dermatitis.
Like vitamin C, vitamin E is an antioxidant that may slow aging that free radicals cause.
Many skin care products contain vitamin E. It is a popular scar remedy. However, research into vitamin E’s ability to reduce the appearance of scars has reached contradictory conclusions.
A 2015 review found that vitamin E did prevent scarring in some studies, but in other studies, vitamin E either did not work or made scars worse.
Also, a 2010 study found that applying topical vitamin D and vitamin E cream could help with atopic dermatitis.
Some
Many vitamins can improve skin health, especially in people with vitamin deficiencies. Malnourishment can cause a range of skin problems, so eating a varied and nutrient-dense diet remains one of the best things a person can do for skin health.
People should take care not to over-supplement with vitamins, as having an excess of certain vitamins can cause health issues.
People with concerns about specific skin conditions should choose vitamins based on their needs. Not all vitamins are appropriate for all skin conditions, and the wrong combination may even make some issues worse. For example, using too many products containing vitamin A can dry and irritate the skin.
For help choosing the right skin care products and following a skin-healthy diet, see a dermatologist.
Some of the products listed in this article are available for purchase online.
- Shop for retinoid creams.
- Shop for B-complex vitamins.
- Shop for multivitamins.
- Shop for vitamin C serums.
- Shop for vitamin E oil.
Many vitamins can improve skin health, especially in people with vitamin deficiencies. Malnourishment can cause a range of skin problems, so eating a varied and nutrient-dense diet remains one of the best things a person can do for skin health.
People should take care not to over-supplement with vitamins, as having an excess of certain vitamins can cause health issues.
People with concerns about specific skin conditions should choose vitamins based on their needs. Not all vitamins are appropriate for all skin conditions, and the wrong combination may even make some issues worse. For example, using too many products containing vitamin A can dry and irritate the skin.
For help choosing the right skin care products and following a skin-healthy diet, see a dermatologist.
Some of the products listed in this article are available for purchase online.
- Shop for retinoid creams.
- Shop for B-complex vitamins.
- Shop for multivitamins.
- Shop for vitamin C serums.
- Shop for vitamin E oil.
Can you have too much vitamin B-12?
Vitamin B-12 is vital for human life due to its role in making red blood cells and supporting the function of the brain and nerves.
If a person’s diet does not provide enough vitamin B-12, a doctor may suggest taking supplements, some of which contain more than the daily recommended dose. The body does not store excess vitamin B-12, so taking extra is not harmful.
This article covers the recommended daily values for vitamin B-12, research into the effects of taking too much B-12, and how vitamin B-12 might affect pregnancy.
The
According to an article in the journal American Family Physician, researchers have found that supplements containing as much as 1,000 times the recommended daily allowance (RDA) are safe.
The body does not absorb vitamin B-12 well. In fact, research suggests that the body absorbs just 9.7 micrograms (mcg) of a 500 mcg dose, which is just 2%.
According to the ODS, the RDA of vitamin B-12 by age is as follows:
- 0–6 months: 0.4 mcg
- 7–12 months: 0.5 mcg
- 1–3 years: 0.9 mcg
- 4–8 years: 1.2 mcg
- 9–13 years: 1.8 mcg
- 14 years and older: 2.4 mcg
During pregnancy, the RDA of vitamin B-12 is 2.6 mcg. A woman needs 2.8 mcg during lactation
The
According to an article in the journal American Family Physician, researchers have found that supplements containing as much as 1,000 times the recommended daily allowance (RDA) are safe.
The body does not absorb vitamin B-12 well. In fact,
According to the ODS, the
- 0–6 months: 0.4 mcg
- 7–12 months: 0.5 mcg
- 1–3 years: 0.9 mcg
- 4–8 years: 1.2 mcg
- 9–13 years: 1.8 mcg
- 14 years and older: 2.4 mcg
During pregnancy, the RDA of vitamin B-12 is 2.6 mcg. A woman needs 2.8 mcg during lactation
Specialists are not currently aware of any side effects associated with taking higher-than-recommended levels of vitamin B-12.
Specialists divide vitamins into two categories: water soluble and fat soluble. Water soluble vitamins dissolve in water and exit the body via the urine. Vitamin B-12 is a water soluble vitamin, and this is one of the reasons why higher vitamin B-12 levels are not toxic.
According to the Linus Pauling Institute at Oregon State University in Corvallis, there is currently no evidence to suggest any adverse effects from:
- taking oral vitamin B-12 in doses as high as 2 milligrams (mg)
- taking vitamin B-12 via injection in doses as high as 1 mg
Doctors tend to prescribe these higher dosages to treat conditions related to very low vitamin B-12 levels, such as pernicious anemia.
Although vitamin B-12 appears, for the most part, to be safe — even at higher dosages — more is not necessarily better.
There is no need to take very high doses of vitamin B-12. There is no data to suggest that very high supplementation levels are any more effective at boosting a person’s immune system or bodily functions if the person does not have a vitamin B-12 deficiency.
Specialists are not currently aware of any side effects associated with taking higher-than-recommended levels of vitamin B-12.
Specialists divide vitamins into two categories: water soluble and fat soluble. Water soluble vitamins dissolve in water and exit the body via the urine. Vitamin B-12 is a water soluble vitamin, and this is one of the reasons why higher vitamin B-12 levels are not toxic.
According to the Linus Pauling Institute at Oregon State University in Corvallis, there is currently no evidence to suggest any adverse effects from:
- taking oral vitamin B-12 in doses as high as 2 milligrams (mg)
- taking vitamin B-12 via injection in doses as high as 1 mg
Doctors tend to prescribe these higher dosages to treat conditions related to very low vitamin B-12 levels, such as pernicious anemia.
Although vitamin B-12 appears, for the most part, to be safe — even at higher dosages — more is not necessarily better.
There is no need to take very high doses of vitamin B-12. There is no data to suggest that very high supplementation levels are any more effective at boosting a person’s immune system or bodily functions if the person does not have a vitamin B-12 deficiency.
Healthcare professionals have not identified an upper limit blood level of vitamin B-12. The body will typically excrete excess vitamin B-12 that a person gets from the diet or via supplements.
The body does not absorb vitamin B-12 supplements very effectively. This means that even if a person takes very high amounts of vitamin B-12, their body still does not absorb a significant amount.
In addition, taking some medications may impair the body’s ability to absorb vitamin B-12. Examples of these medications include:
- chloramphenicol (Chloromycetin), which is an antibiotic
- H2 receptor antagonists
- metformin
- proton pump inhibitors
Healthcare professionals have not identified an upper limit blood level of vitamin B-12. The body will typically excrete excess vitamin B-12 that a person gets from the diet or via supplements.
The body does not absorb vitamin B-12 supplements very effectively. This means that even if a person takes very high amounts of vitamin B-12, their body still does not absorb a significant amount.
In addition, taking some medications may impair the body’s ability to absorb vitamin B-12. Examples of these medications include:
- chloramphenicol (Chloromycetin), which is an antibiotic
- H2 receptor antagonists
- metformin
- proton pump inhibitors
Vitamin B-12 supplements are safe to take during pregnancy.
In fact, the ODS recommend that women who follow strict vegetarian or vegan diets should take vitamin B-12 supplements, as deficiency can severely affect the fetus.
For example, low vitamin B-12 levels in pregnant women can lead to an increased risk of neural tube defects, preterm birth, preeclampsia, and pregnancy loss, according to a review paper in The American Journal of Clinical Nutrition .
The authors conducted a literature review on how frequently pregnant women were vitamin B-12 deficient. They found that, on average, around 25% of pregnant women were deficient in vitamin B-12 across all trimesters.
Research in the journal American Family Physician has found that the children of vitamin B-12 deficient women who breastfeed are more likely to experience failure to thrive, developmental delays, anemia, and weakness.
Taking vitamin supplements or having vitamin B-12 injections may be protective against side effects that doctors associate with deficiency.
Vitamin B-12 supplements are safe to take during pregnancy.
In fact,
For example, low vitamin B-12 levels in pregnant women can lead to an increased risk of neural tube defects, preterm birth, preeclampsia, and pregnancy loss, according to a review paper in
The authors conducted a literature review on how frequently pregnant women were vitamin B-12 deficient. They found that, on average, around 25% of pregnant women were deficient in vitamin B-12 across all trimesters.
Research in the journal American Family Physician has found that the children of vitamin B-12 deficient women who breastfeed are more likely to experience failure to thrive, developmental delays, anemia, and weakness.
Taking vitamin supplements or having vitamin B-12 injections may be protective against side effects that doctors associate with deficiency.
Many people do not get enough vitamin B-12 from their diet.
Vitamin B-12 is naturally present in many animal products, including meat, fish, dairy, and eggs. Plant based sources of vitamin B-12 include fortified milks and cereals, nutritional yeast, and vegan spreads such as Marmite.
However, doctors tend to recommend taking vitamin B-12 supplements if a person struggles to meet their daily requirements. People can find vitamin B-12 supplements in drugstores or choose from several types online.
Low vitamin B-12 levels can give rise to a number of health concerns, including:
- appetite loss
- balance problems
- constipation
- fatigue
- sores on the mouth or tongue
- weakness
Many people do not get enough vitamin B-12 from their diet.
Vitamin B-12 is naturally present in many animal products, including meat, fish, dairy, and eggs. Plant based sources of vitamin B-12 include fortified milks and cereals, nutritional yeast, and vegan spreads such as Marmite.
However, doctors tend to recommend taking vitamin B-12 supplements if a person struggles to meet their daily requirements. People can find vitamin B-12 supplements in drugstores or choose from several types online.
Low vitamin B-12 levels can give rise to a number of health concerns, including:
- appetite loss
- balance problems
- constipation
- fatigue
- sores on the mouth or tongue
- weakness
Although there is currently no evidence to suggest any adverse side effects from excess vitamin B-12 supplementation, there is no need to take excessively high amounts of the vitamin.
Most healthcare providers do not recommend exceeding the amount available in prenatal or daily multivitamins, unless the person has a condition that causes them to be vitamin B-12 deficient.
If a person is concerned about their vitamin B-12 levels, they should talk to their doctor.
Source - Medical News Today
Although there is currently no evidence to suggest any adverse side effects from excess vitamin B-12 supplementation, there is no need to take excessively high amounts of the vitamin.
Most healthcare providers do not recommend exceeding the amount available in prenatal or daily multivitamins, unless the person has a condition that causes them to be vitamin B-12 deficient.
If a person is concerned about their vitamin B-12 levels, they should talk to their doctor.
Source - Medical News Today
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