Which B vitamins are valuable for the skin?

The most important things in brief

• The condition of our skin says a lot about what we eat and whether we are generally healthy.
• It goes without saying that vitamins also play an important role.
• But which B vitamins are particularly valuable when it comes to caring for and protecting our largest body organ?
• There are four vitamins in particular from the vitamin B complex.

The fact that vitamins are good for our organism is a fact that no longer needs to be mentioned separately. But how important these active ingredients really are, how well they prevent diseases or what they mean for our organs, for the metabolism or for mental and physical fitness is being investigated more and more by research. It goes without saying that there are also vitamins that are very good for the skin – our largest organ. In addition to vitamin A, vitamin C and vitamin E, four B vitamins in particular play an important role.

B vitamins are water soluble

B-complex vitamins are soluble in water. This means that we excrete them with the urine or sweat, they are only insufficiently stored by the body. And that in turn means that we have to consume B vitamins very regularly. Luckily, that's not particularly difficult, as they are found in many foods that we eat practically every day.

Whether eggs, yoghurt and milk, porcini or button mushrooms, broccoli or soybeans: vitamin B2 is present in these and a few other foods. The vitamin, also known as riboflavin, promotes the respiration of the cells and moisturizes them, which in turn has a positive effect on irritated and heavily stressed skin.

Vitamins that soothe the skin

Itchy skin is often a symptom of a vitamin B2 deficiency. You can not only get this through nutrition, but also as vitamin supplements or cosmetic products, whether as a spray, gel or cream. Vitamin B7, often also referred to as vitamin H or biotin, satisfies very similar skin needs.

B7 also gives the skin the moisture it often lacks, which is often noticeable through the aforementioned itching. Other irritations of the skin can often be traced back to a lack of vitamin B7. 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 useful.

Vitamin B6 against eczema, B3 strengthens the skin

Acne, dry skin and eczema often indicate a lack of vitamin B6 (pyridoxine). If you like eating bananas and watermelons, chicken breast with rice and spinach, or broccoli, you shouldn't have skin problems of this kind - if you do, these foods or supplements will help. Vitamin B6 also regulates the hormone balance.

Vitamin B3 - also known as niacin or nicotinic acid - regulates the production of sebum, which sometimes gets a little out of hand. It also helps in skin regeneration and protects against skin cancer. It also strengthens the natural barrier that our skin needs. Niacin is found in venison, lean beef and chicken breast, as well as in eggs and tuna, but also in plant products. These include, in particular, tomatoes and potatoes as well as dates and peanuts. Vitamin preparations also contain vitamin B3.