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B vitamins B: Affect on the skin and hair
Introduction:
B vitamins play a key role in maintaining the health of the whole organism, including skin and hair. They participate in numerous metabolic processes necessary for the growth, regeneration and protection of these important fabrics. The deficiency of even one of the vitamins B can manifest itself in the form of various problems with skin and hair, such as dryness, acne, hair loss and dermatitis. In this article, we will consider in detail the influence of each vitamin B on the skin and hair, as well as discuss ways to obtain a sufficient number of these important nutrients.
Vitamin B1 (thiamine): Energy for skin and hair
Tiamin, also known as vitamin B1, plays an important role in carbohydrate metabolism, converting food into energy necessary for the functioning of all body cells, including skin cells and hair follicles. It also participates in the production of ATP (adenosine triphosphate), the main source of energy for cellular processes.
- Impact on the skin:
- Improving blood circulation: Tiamine contributes to a healthy blood circulation, ensuring the delivery of nutrients and oxygen to skin cells, which contributes to its healthy radiance and prevents premature aging. Insufficient blood circulation can lead to pallor, dryness and slow healing of wounds.
- Protection against oxidative stress: Tiamine has antioxidant properties that help protect the skin from damage caused by free radicals formed as a result of the effects of solar radiation, pollution and other environmental factors. Oxidative stress contributes to the destruction of collagen and elastin, which leads to the appearance of wrinkles and the loss of skin elasticity.
- Removing inflammation: Tiamin can have an anti -inflammatory effect, helping to reduce redness, irritation and itching of the skin associated with various dermatological diseases such as eczema and psoriasis.
- Hair influence:
- Hair growth stimulation: Providing hair follicles with energy, tiamine contributes to a healthy hair growth. Tiamine deficiency can lead to a slowdown in hair growth and their thinning.
- Hair strengthening: Tiamin is involved in the synthesis of keratin, the main building material of the hair. Sufficient consumption of thiamine helps to strengthen the hair, make it less brittle and prevent split ends.
- Prevention of hair loss: Improving blood circulation in the scalp, thanks to thiamine, provides nutrition of hair follicles, which can help prevent hair loss.
Vitamin B2 (Riboflavin): The fight against inflammation and acne
Riboflavin, or vitamin B2, plays an important role in energy metabolism, cell growth and functioning. It is necessary to maintain the health of the mucous membranes and skin.
- Impact on the skin:
- Acne prevention: Riboflavin helps regulate the production of skin fat (sebuma), an excess of which can lead to blockage of pores and the development of acne. It also has anti -inflammatory properties that help reduce inflammation associated with acne.
- Improvement of wound healing: Riboflavin is involved in the healing of wounds and cracks on the skin. It stimulates the growth of new cells and promotes tissue regeneration.
- Dermatitis treatment: Riboflavin deficiency can manifest itself in the form of seborrheic dermatitis, characterized by redness, peeling and itching of the skin, especially in the nose, mouth and forehead. Reception of riboflavin can help alleviate these symptoms.
- Sun burns protection: Riboflavin can help protect the skin from damage caused by ultraviolet radiation, although it is not a full -fledged sunscreen.
- Hair influence:
- Hair strengthening: Riboflavin helps to strengthen the structure of the hair, making them less brittle and subject to damage.
- Prevention of dry hair: Riboflavin helps to maintain the optimal level of hair moisture, preventing their dryness and brittleness.
- Maintaining a healthy hair color: Riboflavin is involved in the processes of hair pigmentation and can help maintain their natural color.
Vitamin B3 (niacin/niacinamide): multifunctional skin defender
Niacin, also known as vitamin B3, exists in two forms: nicotinic acid and niacinamide. Both forms have useful properties for skin and hair, but niacinamide, as a rule, is better tolerated by skin and less often causes redness.
- Impact on the skin:
- Improving the barrier function of the skin: Niacinamide strengthens the skin barrier, reducing moisture loss and increasing the stability of the skin to irritants. It stimulates the synthesis of ceramides, lipids, which play an important role in maintaining the integrity of the skin barrier.
- Reducing redness and inflammation: Niacinamide has anti -inflammatory properties that help reduce redness, irritation and itching associated with various skin diseases such as acne, rosacea and eczema.
- Regulation of the production of skin fat: Niacinamide helps to regulate the production of skin fat, reducing the oily skin and preventing the blockage of pores.
- Lighting pigmentation: Niacinamide inhibits the transfer of melanin (pigment responsible for skin color) from melanocytes to keratinocytes, which helps to lighten pigment spots, such as freckles, post -acne and age spots.
- Reducing wrinkles: Niacinamide stimulates collagen synthesis, which helps to reduce wrinkles, increase the elasticity and elasticity of the skin.
- Photo Station Protection: Niacinamide has antioxidant properties and helps to protect the skin from damage caused by ultraviolet radiation.
- Hair influence:
- Improving blood circulation in the scalp: Niacin (especially nicotinic acid) can improve blood circulation in the scalp, providing the nutrition of hair follicles and stimulating hair growth.
- Hair strengthening: Niacinamide can strengthen the hair and make it more resistant to damage.
- Hair moisturizing: Niacinamide helps to retain moisture in the hair, preventing their dryness and brittleness.
Vitamin B5 (pantothenic acid): moisturizing and recovery
Pantotenic acid, or vitamin B5, is an important component of cooferment A (COA), which plays a key role in energy metabolism, synthesis of fatty acids and hormones.
- Impact on the skin:
- Moisturization of the skin: Pantotenic acid is a powerful moisturizer. It attracts and holds moisture in the skin, making it softer, smooth and elastic.
- Restoration of damaged skin: Pantotenic acid stimulates tissue regeneration and promotes the healing of wounds, burns and other skin damage.
- Removing inflammation: Pantotenic acid has anti -inflammatory properties and helps reduce redness, irritation and itching of the skin.
- Reducing acne: Pantotenic acid can help reduce the production of sebum and prevent clogging of pores, which helps to reduce acne.
- Hair influence:
- Hair moisturizing: Pantotenic acid penetrates the hair rod and holds moisture, making the hair softer, shiny and elastic.
- Hair strengthening: Pantotenic acid strengthens the hair, making it less brittle and subject to damage.
- Improving hair growth: Pantotenic acid is involved in the metabolic processes necessary for hair growth.
- Prevention of split ends: Pantotenic acid helps to seal the hair cuticle, preventing split ends.
Vitamin B6 (pyridoxin): hormonal balance and skin health
Pyridoxine, or vitamin B6, plays an important role in amino acid metabolism, synthesis of neurotransmitters and hormones. It also participates in the formation of red blood cells.
- Impact on the skin:
- Hormonal balance regulation: Vitamin B6 plays a role in the regulation of hormonal balance, especially in relation to hormones associated with acne, such as androgens. The imbalance of hormones can lead to an increase in the production of skin fat and the development of acne.
- Removing inflammation: Vitamin B6 has anti -inflammatory properties and can help reduce redness, irritation and itching of the skin associated with acne, eczema and other dermatological diseases.
- Reducing dry skin: Vitamin B6 is involved in the metabolism of fatty acids necessary to maintain a healthy skin barrier. Vitamin B6 deficiency can lead to dryness and peeling of the skin.
- Hair influence:
- Prevention of hair loss: Vitamin B6 is involved in the metabolism of amino acids necessary for hair growth. Vitamin B6 deficiency can lead to hair loss.
- Maintaining the health of the scalp: Vitamin B6 helps to maintain a healthy condition of the scalp, preventing dandruff and seborrheic dermatitis.
- Improving hair structure: Vitamin B6 can improve the structure of the hair, making it stronger and shiny.
Vitamin B7 (BIOTIN): the key to strong hair and healthy skin
Biotin, also known as vitamin B7 or vitamin H, plays an important role in the metabolism of fats, carbohydrates and proteins. It is necessary for cell growth, including skin and hair cells.
- Impact on the skin:
- Improving the condition of the skin: Biotin contributes to the healthy growth of skin cells and helps to maintain its integrity. Biotin deficiency can manifest itself in the form of dermatitis, dry skin and peeling.
- Eczema prevention: Some studies show that biotin can help reduce eczema symptoms, such as redness, itching and inflammation.
- Strengthening nails: Biotin is often used to strengthen nails and prevent their fragility. Although its effect on the skin can be less pronounced, the general improvement of health can also affect the condition of the skin.
- Hair influence:
- Hair growth stimulation: Biotin is often called “vitamin for hair”, since it is necessary for the growth of healthy and strong hair. Biotin deficiency can lead to hair loss, thinning and brittleness.
- Hair strengthening: Biotin strengthens the structure of the hair, making them less prone to damage.
- Hair volume increase: Biotin can help increase the volume of hair, making them more thick and magnificent.
Vitamin B9 (folic acid): cell regeneration and hair health
Folic acid, or vitamin B9, is necessary for the synthesis of DNA and RNA, as well as for the growth and division of cells. It is especially important during pregnancy and during rapid growth.
- Impact on the skin:
- Skin cell regeneration: Folic acid promotes the regeneration of skin cells, which helps heal wounds, reduce inflammation and improve the general condition of the skin.
- Face color improvement: Folic acid can help improve complexion, making the skin more radiant and even.
- Sun damage protection: Folic acid has antioxidant properties and can help protect the skin from damage caused by ultraviolet radiation.
- Hair influence:
- Hair growth stimulation: Folic acid promotes the growth of new hair and strengthen existing.
- Prevention of hair loss: Folic acid deficiency can lead to hair loss.
- Improving hair structure: Folic acid can improve the structure of the hair, making it stronger, shiny and elastic.
Vitamin B12 (cobalamin): synthesis of red blood cells and skin health
Cobalamin, or vitamin B12, plays an important role in the synthesis of red blood cells, the functioning of the nervous system and DNA metabolism.
- Impact on the skin:
- Maintaining a healthy complexion: Vitamin B12 is necessary for the formation of red blood cells that transfer oxygen to skin cells. Vitamin B12 deficiency can lead to pallor and tired skin type.
- Removing inflammation: Vitamin B12 has anti -inflammatory properties and can help reduce redness, irritation and itching of the skin.
- Vitiligo treatment: Some studies show that vitamin B12 in combination with folic acid can help in the treatment of vitiligo, disease characterized by the appearance of white spots on the skin.
- Hair influence:
- Hair growth stimulation: Vitamin B12 is involved in the formation of red blood cells, which deliver oxygen and nutrients to hair follicles. Vitamin B12 deficiency can lead to a slowdown in hair growth and their loss.
- Hair strengthening: Vitamin B12 can strengthen the hair and make it more resistant to damage.
- Prevention of premature graying: Some studies show that vitamin B12 deficiency may be associated with premature hair.
Sources of B vitamins B:
B vitamins are contained in various foods. Below are the main sources of each vitamin:
- Vitamin B1 (TIAMIN): Pork, yeast, sunflower seeds, legumes, whole grain products (brown rice, oatmeal).
- Vitamin B2 (Riboflavin): Dairy products (milk, yogurt, cheese), eggs, meat (especially the liver), green leafy vegetables (spinach, broccoli), mushrooms.
- Vitamin B3 (niacin/niacinamide): Meat (especially poultry and liver), fish (tuna, salmon), peanuts, mushrooms, whole grains.
- Vitamin B5 (pantotenic acid): Almost all foods contain pantothenic acid, especially liver, eggs, meat, mushrooms, avocados, broccoli.
- Vitamin B6 (Pyridoxin): Meat (especially poultry and liver), fish, bananas, potatoes, chickpeas, nuts.
- Vitamin B7 (Biotin): Eggs (especially yolk), liver, nuts (almonds, peanuts, walnuts), sunflower seeds, salmon, avocados, sweet potatoes.
- Vitamin B9 (folic acid): Dark green leafy vegetables (spinach, romen salad, asparagus), legumes, citrus fruits, avocados, enriched grain products.
- Vitamin B12 (cobalamin): It is found only in animal products: meat (especially the liver), fish, eggs, dairy products. Vegetarians and vegans are recommended to take vitamin B12 additives or use enriched products.
B vitamins deficiency: symptoms and causes:
B vitamins deficiency can manifest itself in the form of various symptoms affecting the skin and hair, as well as other body systems. Symptoms of deficiency can vary depending on which vitamin is not enough.
- General symptoms of group B vitamins:
- Fatigue and weakness
- Irritability and depression
- Problems with memory and concentration
- Headaches
- Loss of appetite
- Symptoms of deficiency affecting the skin and hair:
- Dry skin and peeling
- Acne and other skin rashes
- Dermatitis (skin inflammation)
- Hair loss
- Brighten hair
- Dandruff
- Pallor of the skin
- Causes of deficiency of B vitamins B:
- Insufficient consumption of vitamins with food
- Inal meals (diet, rich in processed foods and poor nutrients)
- Problems with the absorption of vitamins in the intestines (for example, with diseases of the gastrointestinal tract)
- Taking some drugs (for example, antibiotics, contraceptives)
- Alcoholism
- Chronic stress
- Age (older people can have a reduced ability to absorb vitamins)
- Vegetarianism and veganism (especially in relation to vitamin B12)
Group B vitamins additives:
In some cases, when it is impossible to get a sufficient amount of B vitamins with food, additives can be recommended. Additions are available in various forms, including tablets, capsules and liquid forms.
- Who can be recommended for B vitamins B vitamins can be recommended:
- People suffering from a deficiency of B vitamins
- Vegetarians and vegans (especially for vitamin B12)
- Older people
- People with diseases of the gastrointestinal tract, violating the absorption of nutrients
- Pregnant and lactating women (after consulting a doctor)
- People taking some drugs
- Cautions when taking additives:
- Before taking the additives of B vitamins, it is recommended to consult a doctor to determine the necessary dosage and exclude possible contraindications.
- Do not exceed the recommended dosage, since the excess of some B vitamins can cause side effects.
- Some B vitamins can interact with drugs, so it is important to inform the doctor about all the drugs taken.
- Choose high -quality additives from trusted manufacturers.
- Do not rely only on additives to produce B vitamins. Try to include various foods rich in these nutrients in your diet.
B vitamins in cosmetics:
B vitamins are widely used in cosmetics for skin and hair care. They can be added to creams, lotions, serums, shampoos, air conditioners and other products.
- The advantages of using cosmetics with group B vitamins:
- Moisturization of the skin and hair
- Strengthening the skin barrier
- Reduction of inflammation and redness
- Skin fat production regulation
- Lighting pigmentation
- Reducing wrinkles
- Hair growth stimulation
- Hair strengthening and preventing their brittleness
- When choosing cosmetics with B vitamins B:
- Pay attention to the composition of the product and make sure that the vitamins of group B are indicated in the list of ingredients.
- Choose products containing group B vitamins in sufficient quantities so that they can have a positive effect on the skin and hair.
- Consider your type of skin and hair when choosing cosmetics.
- Carry out an allergy test before using a new product.
Proper nutrition for the health of the skin and hair:
Providing sufficient consumption of group B vitamins with food is a key factor for maintaining skin and hair health. Adhere to a balanced diet that includes a variety of foods rich in vitamins and minerals.
- Recommendations for nutrition for health and hair health:
- Use enough fruits and vegetables, especially dark green leafy vegetables, legumes and citrus fruits.
- Include whole grain products in your diet, such as brown rice, oatmeal and whole grain bread.
- Choose low -fat sources of protein, such as bird, fish, legumes and tofu.
- Limit the consumption of processed products, sugar and saturated fats.
- Drink enough water to maintain the moisturizing of the skin and hair.
- Avoid excessive alcohol consumption, which can violate the absorption of vitamins.
- If necessary, take B vitamins adds after consulting a doctor.
Conclusion:
B vitamins play an important role in maintaining the health of the skin and hair. Sufficient consumption of these vitamins is necessary to ensure the normal functioning of skin cells and hair follicles, as well as to protect against damage caused by external factors. Providing a balanced diet and taking additives (if necessary) will help maintain the optimal level of group B vitamins and maintain the beauty and health of the skin and hair. Regular skin and hair care, including the use of cosmetics with group B vitamins, can also help improve their condition.