Support your energy levels and skin health with B vitamins

Support your energy levels and skin health with B vitamins

Vitamin B complex offers a comprehensive solution for those seeking support for energy levels and enhanced skin health. From reducing fatigue and promoting mental clarity, to supporting hydration and preventing skin damage, these essential vitamins work together to keep you feeling energised and help promote optimal skin health.

What is vitamin B complex?

Vitamin B complex includes a group of B vitamins, all of which are crucial for health and include various benefits for energy levels, brain health, cellular health, cardiovascular health and nerve function. Since B vitamins are water-soluble, the body cannot store them, making it important to replenish them daily through food and supplements.[1]

What are the vitamins in a B complex?

Thiamine (B1): Facilitates the conversion of carbohydrates, proteins and fats into energy by supporting their metabolism. Vitamin B1 is essential for nerve signaling, helping maintain healthy nerve function. Food sources include whole grains, fortified cereals and legumes.

Riboflavin (B2): Acts as an antioxidant, helping reduce oxidative stress by neutralising free radicals. It contributes to tissue formation and the maintenance of normal mucous membranes. Food sources include dairy products, almonds, beef liver and spinach.

Niacin (B3): Vital for the maintenance of healthy skin, as well as mucous membranes. Niacin also contributes to normal psychological functioning and the reduction of tiredness and fatigue. Food sources include fish, chicken, dairy products, liver, and peanuts.

Pantothenic Acid (B5): Contributes to mental performance by aiding in the synthesis of steroid hormones, vitamin D and some neurotransmitters. Vitamin B5 reduces tiredness and fatigue by contributing to normal energy yielding metabolism. Furthermore, vitamin B5 is a factor in the maintenance of good health and supports tissue formation. Food sources include shiitake mushrooms, beef, chicken and sunflower seeds.

Pyridoxine (B6): Vitamin B6 aids the immune system by supporting T-cell production and regulates hormonal activity, to contribute to normal psychological functioning. Vitamin B6 also promotes normal cysteine synthesis which contributes to tissue formation and normal red blood cell formation. Food sources include tuna, beef, chicken, legumes and potatoes.

Biotin (B7): Metabolises fats and carbohydrates, providing energy to cells. Biotin also promotes healthy hair, skin, and nails and supports the function of the nervous system. Food sources include almonds, sweet potatoes, eggs and whole grains.

Folic acid (B9): Important for the maintenance of good health and important for tissue growth. Folic acid prevents neural tube defects in pregnancy and supports red blood cell formation, which in turn may contribute to oxygen transport throughout the body. Food sources include dark, leafy greens such as spinach and broccoli, and boiled asparagus and Brussels sprouts.

Cobalamin (B12): Plays an important role in cell division. Cobalamin maintains nerve cells and may prevent anaemia by contributing to red blood cell formation. It is also crucial for energy-yielding metabolism and cognitive health. Food sources include animal products such as meat, fish, eggs, and dairy. Vitamin B12 deficiency is common among vegans, therefore supplementation is important for maintaining optimal health.

 How can B vitamins promote energy?

Energy production relies heavily on the proper metabolism of carbohydrates, fats and proteins- and this is where B vitamins excel. Several B vitamins work synergistically to convert the nutrients we consume into usable energy. 

  • Thiamine (B1): initiates carbohydrate metabolism, providing fuel for physical and cognitive activities.[8]
  • Riboflavin (B2): helps convert carbohydrates into ATP (adenosine triphosphate), the energy currency of the body, and may contribute to the reduction of tiredness and fatigue. It contributes to the protection of cells from oxidative stress, and helps neutralise free radicals, which may protect tissues from oxidative stress that can contribute to reduced energy levels.[9]
  • Niacin (B3): Niacin contributes to energy metabolism by participating in the conversion of macronutrients into NAD+ and NADP+, molecules essential for energy release in cells.[10]
  • Pantothenic acid (B5): plays a key role in synthesising coenzyme A, which is crucial for fatty acid metabolism and energy production, which may lead to the reduction of fatigue. [11]
  • Cobalamin (B12): contributes to red blood cell production. Red blood cells are essential for oxygen transport to muscles and brain cells. This may lead to the reduction of fatigue.[12]

How do B vitamins impact skin health?

Consistent intake of B vitamins is associated with potential health support, including benefits for skin through improved moisture retention, soothing effects, and a possible reduction in visible signs of ageing. [3]

Vitamin B1 for skin health

Thiamine supports carbohydrate metabolism, which may provide energy for cellular activities, including skin maintenance and repair. Studies indicate that metabolic deficiencies related to thiamine can impair tissue health, which may affect skin regeneration indirectly through energy-yielding processes.[9]

Vitamin B2 for skin health

B2 (riboflavin) may improve zinc absorption, a vital mineral for healthy skin. Vitamin B2 may enhance skin radiance by balancing sebum production, ensuring that the skin’s natural oils remain at healthy levels. This balance may help prevent dryness or oil buildup, fostering a smooth, even and glowing appearance. Vitamin B2 also converts tryptophan, an amino acid, into niacin (vitamin B3) in the body, which has multiple benefits for skin health.[4] B2’s role in oxidative stress protection may help reduce potential skin damage such as inflammation and redness caused by free radicals.

Studies have shown that a deficiency in riboflavin (B2) can often affect the skin, causing dryness, cracking, and itching, particularly around the mouth. When B2 levels are low, the skin may become excessively dry, sometimes triggering an overproduction of oil that can lead to further complications.[5]

Vitamin B3 for skin health

Niacin’s (vitamin B3) role in energy metabolism can promote energy turnover in skin cells, which may contribute to the reduction of fine lines and wrinkles.[6] Niacinamide (a form of B3) may contribute to a healthy skin barrier function by possibly enhancing ceramide production.[8] It can also play a role in reducing redness and pigmentation.

Vitamin B5 for skin health

Vitamin B5 (pantothenic acid) is essential for synthesising coenzyme A, involved in fatty acid metabolism. This may support the production of skin lipids, and fats that form part of the skin barrier, and, in turn, improve the skin barrier function. A healthy skin barrier may protect the skin from environmental factors such as pollutants and toxins, and may also promote water retention, leading to more hydrated skin.

Vitamin B7 for Skin Health

One of biotin’s (vitamin B7) primary functions is supporting lipogenesis - the production of fatty acids, which may protect cells from damage and water loss to maintain hydrated, plump skin. A deficiency in B7 can lead to brittle, dry hair, fragile nails and dry, flaky skin, with severe cases resulting in red, scaly patches. Additionally, B7 can help manage inflammation and may support overall skin health.[10]

Product Recommendation

Coyne Biomax® Vitamin B Complex Liposomal offers a complete blend of B vitamins, featuring Quatrefolic®, a bioactive form of folic acid (vitamin B9) that is more efficiently absorbed by the body compared to standard folic acid. Enhanced with patented liposomal technology, it ensures faster delivery and improved absorption, maximising the body’s ability to utilise these essential nutrients.  Whether you're combating fatigue, looking to improve skin health, or aiming to support mental clarity, this complete B complex helps you feel and look your best.

While it’s possible to get B vitamins from food, modern diets or lifestyle factors can create gaps in nutrient intake. Stress, ageing or certain dietary restrictions (such as veganism) can also increase the body's need for B vitamins. Supplementing with a high-quality B complex, such as Coyne Biomax®, ensures you meet your daily requirements to promote optimal health.

References:

  1. Higuera V. Vitamin B complex: benefits, side effects, dosage, and interactions [Internet]. Healthline; 2022 Jul 7 [cited 2024 Oct 14]. Available from: https://www.healthline.com/health/food-nutrition/vitamin-b-complex#benefits
  2. Cleveland Clinic. What do B vitamins do? [Internet]. Cleveland Clinic Health Essentials. 2022 [cited 2024 Oct 14]. Available from: https://health.clevelandclinic.org/b-vitamin-benefits
  3. SkinStore. The benefits of B vitamins for your skin [Internet]. SkinStore; 2022 [cited 2024 Oct 14]. Available from: https://www.skinstore.com/blog/skincare/b-vitamins/#
  4. Lonsdale D. Thiamine and magnesium deficiencies: keys to disease. Medical Hypotheses. 2015. Available from: https://pubmed.ncbi.nlm.nih.gov/25542071/
  5. Office of Dietary Supplements. Riboflavin: Fact Sheet for Health Professionals [Internet]. National Institutes of Health (NIH); 2020 Mar 30 [cited 2024 Oct 18]. Available from: https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
  6. Simply Supplements. Vitamin B for skin [Internet]. 2024 [cited 2024 Oct 18]. Available from: https://www.simplysupplements.co.uk/healthylife/health-and-beauty/vitamin-b-for-skin
  7. Mock DM. Skin manifestations of biotin deficiency. Journal of the American Academy of Dermatology. 2005. Available from: https://pubmed.ncbi.nlm.nih.gov/1764357/cc
  8. Said HM. Cellular and molecular mechanisms of thiamine transport in human intestine and its regulation by bacterial thiaminase I. *Am J Clin Nutr* [Internet]. 2001 Jan [cited 2024 Oct 25];73(1):32–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1375232/
  9. National Institutes of Health. Riboflavin - Health Professional Fact Sheet [Internet]. Bethesda (MD): NIH Office of Dietary Supplements; 2021 [cited 2024 Oct 25]. Available from: https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
  10. National Institutes of Health. Niacin - Health Professional Fact Sheet [Internet]. Bethesda (MD): NIH Office of Dietary Supplements; 2022 [cited 2024 Oct 25]. Available from: https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
  11. DSM. Vitamin B5 (Pantothenic Acid) [Internet]. Kaiseraugst (CH): DSM; [cited 2024 Oct 25]. Available from: https://www.dsm.com/content/dam/dsm/meat-alternatives/documents/Vitamin-B5.pdf
  12. Kubala J. 9 Health benefits of vitamin B12, based on science [Internet]. Healthline. 2023 [cited 2024 Oct 25]. Available from: https://www.healthline.com/nutrition/vitamin-b12-benefits#brain-health
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