Key Points at a Glance
- The condition of our skin says a lot about our diet and whether we are generally healthy.
- It goes without saying that vitamins also play an important role in this.
- But which B vitamins are particularly valuable when it comes to caring for and protecting our body’s largest organ?
- Of the B-complex vitamins, four in particular are of interest.
The fact that vitamins are good for our bodies goes without saying. However, research continues to explore just how important these nutrients really are, how effective they are at preventing disease, and what they mean for our organs, our metabolism, and our mental and physical well-being. Of course, there are also vitamins that are very beneficial for the skin—our largest organ. In addition to vitamins A, C, and E, four B vitamins in particular play an important role.
B vitamins are water-soluble
The B-complex vitamins are water-soluble. This means that we excrete them in our urine or sweat, and the body does not store them effectively. And that, in turn, means we need to consume B vitamins very regularly. Fortunately, this isn’t particularly difficult, since they’re found in many foods that we eat practically every day.
Whether it’s eggs, yogurt, and milk; porcini mushrooms or button mushrooms; broccoli or soybeans: Vitamin B2 is found in these and a few other foods. Also known as riboflavin, this vitamin promotes cellular respiration and hydrates cells, which in turn has a positive effect on irritated and stressed skin.
Vitamins That Soothe the Skin
Itchy skin is often a symptom of a vitamin B2 deficiency. You can get vitamin B2 not only through your diet, but also from vitamin supplements or cosmetic products—whether in the form of a spray, gel, or cream. Vitamin B7, often referred to as vitamin H or biotin, addresses very similar skin needs.
Vitamin B7 also provides the skin with the moisture it often lacks, which is frequently evident in the itching mentioned earlier. Other skin irritations can also often be attributed to a vitamin B7 deficiency. Biotin is found in animal liver and salmon, in various legumes, nuts, and avocados, as well as in soybeans, walnuts, cauliflower, and spinach. Vitamin supplements can also be helpful.
Vitamin B6 for eczema; B3 strengthens the skin
Acne, dry skin, and eczema often indicate a vitamin B6 (pyridoxine) deficiency. If you enjoy eating bananas and watermelon, chicken breast with rice and spinach or broccoli, you shouldn’t really have skin problems of this kind—but if you do, these foods or supplements can help. Vitamin B6 also helps regulate hormone balance.
Vitamin B3—also known as niacin or nicotinic acid—regulates sebum production, which can sometimes get out of control. It also aids in skin regeneration and protects against skin cancer. In addition, it strengthens the natural barrier that our skin needs. Niacin is found in game meat, lean beef, and chicken breast, as well as in eggs and tuna, but also in plant-based foods. These include, in particular, tomatoes and potatoes, as well as dates and peanuts. Vitamin supplements also contain vitamin B3.
