B vitamins for skin health

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Group B vitamins for skin health: complete guidance

B vitamins, a complex of water -soluble nutrients, play a key role in maintaining skin health. Each vitamin B makes its unique contribution to the processes necessary for healthy, radiant skin. The lack of any of these vitamins can manifest itself in various dermatological problems, from dryness and acne to dermatitis and premature aging. In this article, we will examine in detail each vitamin of group B, its functions in maintaining skin health, signs of deficiency, sources and methods of application to improve the condition of the skin.

Vitamin B1 (thiamine): Energy for skin cells and protection against free radicals

Tiamin, or vitamin B1, is necessary for converting carbohydrates into energy, which is used by cells of the whole body, including skin cells. It plays a decisive role in maintaining a healthy cellular metabolism, which directly affects the health and appearance of the skin.

  • Functions for skin health:

    • Metabolism of carbohydrates: Tiamine helps the skin cells effectively use the energy obtained from carbohydrates. This is important for healthy growth, restoration and functioning of cells.
    • Antioxidant Protection: Tiamin acts as an antioxidant, helping to protect the skin cells from damage caused by free radicals. Free radicals are formed as a result of environmental exposure (for example, pollution, ultraviolet radiation) and metabolic processes within the body. They can damage DNA, lipids and proteins in skin cells, which leads to premature aging, inflammation and other problems.
    • Improving blood circulation: Tiamin can help improve blood circulation, which ensures the flow of the necessary nutrients and oxygen to skin cells, supporting their health and vitality.
    • Nervous system support: Tiamine is important for the health of the nervous system. Stress associated with a lack of thiamine can indirectly affect the skin, worsening states such as eczema and psoriasis.

  • Signs of deficiency:

    • Dry skin: The disadvantage of thiamine can lead to a decrease in energy metabolism in skin cells, which leads to dryness and peeling.
    • Loss of elasticity: A decrease in the production of collagen and elastin due to a lack of energy can lead to a loss of skin elasticity and wrinkles.
    • Inflammation: The disadvantage of thiamine can increase the susceptibility of the skin to inflammation and irritation.
    • Slow healing of wounds: Tiamine is necessary for the healing process of wounds. Its deficiency can slow down this process.

  • Tiamin sources:

    • Whole grain products: Brown rice, oats, wheat.
    • Legumes: Beans, lentils, peas.
    • Nuts and seeds: Sunflower seeds, sesame seeds, Brazilian nuts.
    • Meat: Pork, beef, liver.
    • Fish: Tuna, salmon.
    • Enriched products: Some breakfast flakes, bread.

  • Application for the skin:

    • Food additives: Tiamine intake as a food supplement can help to fill the deficiency and improve the general condition of the skin. It is recommended to consult a doctor before taking additives.
    • Local funds: Some cosmetics contain thiamine, which can have an antioxidant and anti -inflammatory effect. However, the effectiveness of local funds with thiamine requires further research.
    • Balanced diet: The most effective way to ensure sufficient intake of thiamine is a balanced diet rich in whole products.

Vitamin B2 (riboflavin): the key to the cellular restoration and radiance of the skin

Riboflavin, or vitamin B2, is necessary for many metabolic processes in the body, including cell growth, energy production and metabolism of fats, proteins and carbohydrates. It plays an important role in maintaining the health of the skin, mucous membranes and vision.

  • Functions for skin health:

    • Energy production: Riboflavin is involved in the production of ATP (adenosine triphosphate), the main form of energy used by cells. A sufficient amount of energy is necessary for healthy cellular metabolism and skin regeneration.
    • Cell regeneration: Riboflavin promotes regeneration and restoration of skin cells, which helps to maintain her health and youth.
    • Antioxidant activity: Riboflavin is a component of the enzyme glutathioneuctase, which plays an important role in the antioxidant protection of the body. It helps to protect the skin cells from damage caused by free radicals.
    • Moisturization of the skin: Riboflavin helps to keep moisture in the skin, preventing dryness and peeling.
    • Health of the mucous membranes: Riboflavin is important for the health of the mucous membranes, including the mucous membrane of the mouth and nose. Riboflavin deficiency can lead to cracks in the corners of the mouth (angular stomatitis) and lip inflammation (heit).

  • Signs of deficiency:

    • Angular stomatitis: Cracks and inflammation in the corners of the mouth.
    • Heit: Inflammation and Holiday Log.
    • Seborrheic dermatitis: Flapping spots on the skin, especially on the face, the scalp and in the folds of the skin.
    • Inflammation of the tongue (glossitis): The tongue becomes red, painful and swollen.
    • Dryness and itching of the skin: The lack of riboflavin can lead to dryness, itching and skin irritation.

  • Riboflavin sources:

    • Dairy products: Moloko, cheese, yogurt.
    • Meat: Liver, kidneys, beef.
    • Eggs: Especially the yolk.
    • Green sheet vegetables: Spinach, broccoli, asparagus.
    • Enriched products: Some breakfast flakes, bread.
    • Nuts and seeds: Almonds, sunflower seeds.
    • Mushrooms: Especially champignons.

  • Application for the skin:

    • Food additives: Reception of a riboflavin as a food supplement can help replenish the deficiency and improve the condition of the skin, especially if there are signs of deficiency. It is recommended to consult a doctor before taking additives.
    • Local funds: Riboflavin is sometimes added to cosmetics to improve hydration and protect the skin from free radicals. However, the effectiveness of local funds with riboflavin requires further research.
    • Balanced diet: Providing sufficient riboflavin consumption through food is the best way to maintain skin health.

Vitamin B3 (Niacin): Improving the barrier function of the skin and the fight against inflammation

Niacin, or vitamin B3, plays an important role in energy exchange, DNA synthesis and the functioning of the nervous system. It also has a significant effect on the health of the skin, improving its barrier function, reducing inflammation and protecting from damage caused by ultraviolet radiation. Niacin exists in two main forms: nicotinic acid and nicotinamide (niacinamide). Niacinamide, as a rule, is preferable for local use, since it less often causes redness of the skin (tides).

  • Functions for skin health:

    • Improving the barrier function of the skin: Niacinamide helps strengthen the skin barrier, increasing the production of ceramides, lipids that help retain moisture and protect the skin from external irritants. Strengthening the skin barrier reduces the transepidermal water loss (tewl), which leads to more moisturized and healthy skin.
    • Reducing inflammation: Niacinamide has anti -inflammatory properties that can help reduce redness, irritation and inflammation of the skin associated with acne, rosacea and other dermatological diseases.
    • Reducing the size of the pores: Niacinamide can help reduce the size of the pores, adjusting the production of skin fat (sebuma) and improving the elasticity of the skin.
    • Improving skin tone: Niacinamide can help lighten pigment spots and level the skin tone, inhibiting the transfer of melanin (pigment responsible for skin color) to keratinocytes (skin cells).
    • Ultraviolet radiation protection: Niacinamide has some properties of protection against ultraviolet radiation, helping to reduce damage caused by the sun. However, it does not replace sunscreen.
    • Increase in collagen production: Niacinamide can stimulate the production of collagen, protein, which ensures the elasticity and elasticity of the skin.

  • Signs of deficiency:

    • Pellagra: A severe niacin deficiency leads to Pellagra, a disease characterized by “3 d”: dermatitis, diarrhea and dementia. Dermatitis in Pellagra usually manifests itself in the form of symmetrical rashes in areas of the skin subject to the sun.
    • Dryness and peeling of the skin: The lack of niacin can lead to dryness, peeling and irritation of the skin.
    • Skin inflammation: Niacin deficiency can increase the susceptibility of the skin to inflammation and irritation.

  • Sources of Niacin:

    • Meat: Chicken, beef, pork.
    • Fish: Tuny, salmon, anchoussy.
    • Nuts and seeds: Arachis, sunflower seeds.
    • Grain: Whole grain products, enriched cereals.
    • Legumes: Beans, lentils, peas.
    • Mushrooms: Shiitaka, Portobello.

  • Application for the skin:

    • Local funds: Niacinamide is a popular ingredient in cosmetics, such as serums, creams and tonics. The concentration of niacinamide in cosmetics is usually from 2% to 10%. It is recommended to start with a low concentration (2-5%) and gradually increase it if the skin tolerates well.
    • Food additives: Reception of niacin as a food supplement can help replenish the deficiency and improve the general condition of the skin. It is important to remember that taking high doses of nicotinic acid can cause redness of the skin (tides). Niacinamide, as a rule, does not cause tides. It is recommended to consult a doctor before taking additives.
    • Balanced diet: Providing sufficient Niacin consumption through food is an important factor for maintaining skin health.

Vitamin B5 (pantothenic acid): hydration, healing and regeneration of the skin

Pantotenic acid, or vitamin B5, is necessary for the metabolism of carbohydrates, fats and proteins. It plays an important role in the synthesis of Coenzyme A (COA), which is involved in many biochemical reactions in the body, including the synthesis of fatty acids, cholesterol and hormones. Pantotenic acid is also important for the health of the skin, hair and nervous system.

  • Functions for skin health:

    • Moisturization of the skin: Pantotenic acid is a moisturizer, which means that it helps to attract and retain moisture in the skin. This helps prevent dryness, peeling and itching.
    • Wound healing: Pantotenic acid promotes wound healing, stimulating the growth of new cells and reducing inflammation. It can also help reduce the formation of scars.
    • Cell regeneration: Pantotenic acid contributes to the regeneration of skin cells, which helps maintain its health and youth.
    • Reducing inflammation: Pantotenic acid has anti -inflammatory properties that can help reduce redness, irritation and inflammation of the skin.
    • Improving the barrier function of the skin: Pantotenic acid helps strengthen the skin barrier, which helps to protect the skin from external stimuli and prevent moisture loss.

  • Signs of deficiency:

    • Pantothenic acid deficiency is raresince it is widespread in food. However, in rare cases, the deficiency can manifest itself with the following symptoms:
    • Dermatitis: Skin inflammation.
    • Dryness and itching of the skin: The disadvantage of pantothenic acid can lead to dryness, itching and skin irritation.
    • Slow healing of wounds: Pantotenic acid is necessary for the healing process of wounds. Its deficiency can slow down this process.
    • Hair loss: Pantotenic acid can play a role in maintaining hair health. Deficiency can lead to hair loss.

  • Sources of pantothenic acid:

    • Meat: Chicken, beef, pork.
    • Fish: Salmon, tuna.
    • Eggs: Especially the yolk.
    • Dairy products: Moloko, yogurt, cheese.
    • Legumes: Beans, lentils, peas.
    • Vegetables: Broccoli, avocados, mushrooms, sweet potatoes.
    • Whole grain products: Brown rice, oats.

  • Application for the skin:

    • Local funds: Panthenol (provitamin B5) is a common ingredient in cosmetics, such as creams, lotions, shampoos and air conditioners. Panthenol is easily absorbed into the skin and turns into pantotenic acid. It helps to moisturize, calm and heal the skin.
    • Food additives: Taking pantothenic acid as a food supplement can help to make up for the deficiency and improve the condition of the skin. It is recommended to consult a doctor before taking additives.
    • Balanced diet: Providing sufficient pantothenic acid consumption through food is an important factor for maintaining skin health.

Vitamin B6 (pyridoxin): hormonal balance and fight against acne

Pyridoxine, or vitamin B6, plays an important role in the metabolism of amino acids, carbohydrates and fats. It is also necessary for the synthesis of neurotransmitters, such as serotonin and dopamine, which affect mood and sleep. Vitamin B6 can have a positive effect on the health of the skin, especially in relation to hormonally determined problems, such as acne.

  • Functions for skin health:

    • Hormonal activity regulation: Vitamin B6 helps to regulate hormonal activity, including hormones that can affect the production of skin fat (sebuma) and the development of acne.
    • Reducing inflammation: Vitamin B6 has anti -inflammatory properties that can help reduce redness, irritation and inflammation of the skin associated with acne and other dermatological diseases.
    • Nervous system support: Vitamin B6 is important for the health of the nervous system. Stress associated with a lack of vitamin B6 can indirectly affect the skin, worsening states such as eczema and psoriasis.
    • Collagen synthesis: Vitamin B6 is involved in the synthesis of collagen, protein, which provides elasticity and elasticity of the skin.

  • Signs of deficiency:

    • Seborrheic dermatitis: Flapping spots on the skin, especially on the face, the scalp and in the folds of the skin.
    • Lip inflammation (heit): Inflammation and Holiday Log.
    • Anemia: Low level of red blood cells.
    • Depression: Dressed mood, loss of interest in activity.
    • Convulsions: Involuntary muscle contractions.

  • Sources of pyridoxine:

    • Meat: Chicken, beef, pork.
    • Fish: Salmon, tuna.
    • Eggs:
    • Vegetables: Potatoes, spinach, carrots, broccoli.
    • Fruits: Bananas, avocado.
    • Whole grain products: Brown rice, oats.
    • Nuts and seeds: Sunflower seeds, walnuts.

  • Application for the skin:

    • Food additives: Taking vitamin B6 as a food supplement can help to fill the deficiency and improve the condition of the skin, especially in the presence of hormonally determined problems, such as acne. It is recommended to consult a doctor before taking additives.
    • Local funds: Vitamin B6 is sometimes added to cosmetics for the treatment of acne and other inflammatory states of the skin. However, the effectiveness of local tools with vitamin B6 requires further research.
    • Balanced diet: Providing sufficient consumption of vitamin B6 through food is an important factor for maintaining skin health.

Vitamin B7 (BIOTIN): Hair health, nails and skin

Biotin, or vitamin B7, is necessary for the metabolism of fats, carbohydrates and proteins. It plays an important role in maintaining the health of hair, nails and skin. Biotin is often called “beauty vitamin” because of its influence on the appearance.

  • Functions for skin health:

    • Keratin synthesis: Biotin is necessary for the synthesis of keratin, the main protein that makes up hair, nails and the outer layer of the skin. A sufficient amount of biotin helps maintain the structure and strength of these tissues.
    • Regulation of the production of skin fat: Biotin can help regulate the production of sebum (sebuma), which can be useful for people with oily skin or acne.
    • Improving skin hydration: Biotin helps to keep moisture in the skin, preventing dryness and peeling.
    • Free radical protection: Biotin has antioxidant properties that can help protect the skin cells from damage caused by free radicals.

  • Signs of deficiency:

    • Biotin’s deficiency is raresince it is produced by intestinal bacteria and is contained in many foods. However, in rare cases, the deficiency can manifest itself with the following symptoms:
    • Hair loss:
    • Fitty nails:
    • Dermatitis: Especially around the mouth, nose and eyes.
    • Fatigue:
    • Depression:

  • Sources of biotin:

    • Eggs: Especially the yolk.
    • Liver:
    • Nuts and seeds: Almonds, walnuts, sunflower seeds.
    • Avocado:
    • Sweet potato:
    • Salmon:
    • Mushrooms:
    • Broccoli:

  • Application for the skin:

    • Food additives: Reception of biotin as a food supplement can help improve the health of hair and nails, especially if there is a deficiency. However, the effectiveness of biotin to improve the condition of the skin is less studied. It is recommended to consult a doctor before taking additives.
    • Local funds: Biotin is sometimes added to cosmetics for hair and nails. However, the effectiveness of local use of biotin for skin requires further research.
    • Balanced diet: Providing sufficient biotin consumption through food is an important factor for maintaining hair, nails and, possibly, skin.

Vitamin B9 (folic acid): cell health and skin radiance

Folic acid, or vitamin B9, is necessary for the growth and division of cells, as well as for the synthesis of DNA and RNA. It is especially important during pregnancy to prevent defects in the nervous tube in the fetus. Folic acid also plays an important role in maintaining skin health, contributing to cell regeneration and protecting from damage.

  • Functions for skin health:

    • Cell growth and division: Folic acid is necessary for the rapid growth and division of skin cells, which contributes to its regeneration and restoration.
    • Synthesis DNA and RNA: Folic acid is involved in the synthesis of DNA and RNA, the genetic material necessary for the functioning of the skin cells.
    • Antioxidant Protection: Folic acid has antioxidant properties that can help protect the skin cells from damage caused by free radicals.
    • Improving skin tone: Folic acid can help improve skin tone and reduce pigmentation.

  • Signs of deficiency:

    • Anemia: Low level of red blood cells.
    • Fatigue:
    • Weakness:
    • Pallor of the skin:
    • Inflammation of the tongue (glossitis): The tongue becomes red, painful and swollen.
    • Slow healing of wounds:

  • Folic acid sources:

    • Dark green leafy vegetables: Spinach, broccoli, asparagus, salad Roman.
    • Legumes: Lentils, beans, peas.
    • Citrus fruit: Orange, grapefruit, lemons.
    • Avocado:
    • Liver:
    • Enriched products: Bread, flakes for breakfast.

  • Application for the skin:

    • Food additives: Taking folic acid as a food supplement can help to fill the deficiency and improve the condition of the skin. It is important to remember that taking high doses of folic acid can mask vitamin B12 deficiency. It is recommended to consult a doctor before taking additives.
    • Local funds: Folic acid is sometimes added to cosmetics to improve skin tone and reduce pigmentation. However, the effectiveness of local products with folic acid requires further research.
    • Balanced diet: Providing sufficient consumption of folic acid through food is an important factor for maintaining skin health.

Vitamin B12 (cobalamin): cell regeneration and healthy complexion

Cobalamine, or vitamin B12, is necessary for the normal functioning of the nervous system, the formation of red blood cells and DNA synthesis. It also plays an important role in maintaining skin health, contributing to cell regeneration and improving the complexion.

  • Functions for skin health:

    • Cell regeneration: Vitamin B12 promotes the regeneration of skin cells, which helps to maintain its health and youth.
    • DNA synthesis: Vitamin B12 is involved in the synthesis of DNA, the genetic material necessary for the functioning of the skin cells.
    • Face color improvement: Vitamin B12 can help improve complexion, reducing pallor and giving the skin a healthy blush.
    • Reducing inflammation: Vitamin B12 has anti -inflammatory properties that can help reduce redness, irritation and inflammation of the skin.

  • Signs of deficiency:

    • Anemia: Low level of red blood cells.
    • Fatigue:
    • Weakness:
    • Pallor of the skin:
    • Numbness and tingling in the arms and legs:
    • Memory problems:

  • Sources of vitamin B12:

    • Meat: Beef, pork, bird.
    • Fish: Salmon, tuna, trout.
    • Eggs:
    • Dairy products: Moloko, cheese, yogurt.
    • Enriched products: Some breakfast flakes, vegetable milk.

  • Application for the skin:

    • Food additives: Taking vitamin B12 as a food supplement can help to make up for the deficiency and improve the condition of the skin. This is especially important for vegetarians and vegans who do not receive vitamin B12 from animal products. It is recommended to consult a doctor before taking additives.
    • Local funds: Vitamin B12 is sometimes added to cosmetics to improve complexion and reduce inflammation. However, the effectiveness of local tools with vitamin B12 requires further research.
    • Vitamin B12 injections: In some cases, vitamin B12 is administered intramuscularly to rapidly replenish the deficiency.

In conclusion:

B vitamins play an important role in maintaining skin health, participating in various processes, from cellular metabolism to antioxidant protection. Ensuring sufficient consumption of group B vitamins through a balanced diet and, if necessary, food additives can help improve the condition of the skin, prevent dermatological problems and maintain its health and radiance. Before taking any additives, it is recommended to consult a doctor. Local funds with group B vitamins can also be useful, but their effectiveness requires further research. Remember that skin health is a reflection of the general state of health, so it is important to maintain a balanced lifestyle, including proper nutrition, sufficient sleep and protection against stress.

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