Top benefits of Vitamin B12 for skin and hair

Skin and Hair benefits of Vitamin B12 

Vitamin B-12 also known as cobalamin is a B complex water-soluble vitamin that is required for the development of red blood cells, metabolism, healthy neuron functioning, and the generation of DNA.  

Vitamin B12 also acts as an antioxidant that can contain cell damage and neutralizes harmful free radicals.  It is required for the treatment of various health issues such as eczema, hyper-pigmentation, and dry skin. 

Benefits of Vitamin B12

Vitamin B12 has many benefits for the skin, hair, and nails as well as the overall health. Few of them are as follows-

Hydrates the skin: When Vitamin B12 is applied topically it improves the pH balance (pH stands for potential hydrogen signifying the acidity levels of skin), skin texture, and even moisturizes the skin. It protects the skin from being too dry by nourishing it.

Heals the skin damage: Vitamin B12 is also effective in giving an even skin tone, avoiding hyper-pigmentation as it helps in the synthesis of collagen and the creation of new skin cells. Normally chronic skin disorders or dull skin tone occur due to deficiency of Vitamin B12.

Gives youthful radiant skin: Vitamin B12 deficiency can result in premature aging and wrinkles on the skin. In order to prevent premature aging, it is advisable to take Vitamin B12 natural supplements in adequate amounts.

Improve hair quality: Vitamin B12 plays a very important role in improving hair health by stimulating hair growth, shine and maintaining the natural hair pigment that prevents early grey hairs. It is also responsible for natural oil production and hair conditioning.

Stronger nails: Vitamin B12 is necessary to have strong & healthy nails. On contrary, its lack can result in brittle and rigged nails. 

While some of the other health benefits of Vitamin B12 are as follows, Vitamin B12 has more advantages to your overall health such as

• Formation of RBC and anaemia prevention: Vitamin B12 helps the body to produce more red blood cells which prevent further complications of anaemia.

• Strengthens bone health: Vitamin B12 helps to make the bones strong and also prevents the risk of osteoporosis (a problem where the bones become weak and brittle causing a higher risk of fractures)

• Aids in digestion: Vitamin B12 converts all the food into energy through the process where nutrients are absorbed and transferred into the blood. It provides an instant energy boost that helps the body to function properly.

• Neurological System: It helps in the healthy functioning nervous system. It also improves the mood and tackles depression.

• Cardiovascular assistance: Vitamin B12 provides support in heart health by decreasing Homocysteine (type of amino acid).

Vitamin B12 rich foods

There are different sources of Vitamin B12 that can be considered such as-

• Red meat like mutton etc.
• Fish
• Milk
• Cheese
• Yogurt
• Chicken
• Nutritional Yeast
• Eggs
• Breakfast cereals

Vitamin B12 Deficiency: Skin problems

Following symptoms can be seen in human body due to vitamin B12 deficiency-

• Skin darkening: The problem of skin darkening or even hyper-pigmentation arises due to the insufficiency of Vitamin B12 as vitamins are responsible to lighten the skin tone.
• Vitiligo: It is a skin disease where there is a loss of natural skin color in a form of patches. These patches grow larger with time. The combination of Vitamin B12, folic acid, and sun rays helps in gaining back the skin pigment within three to six months. Therefore Vitamin B12 deficiency leads to an increase of vitiligo patches. 
• Angular stomatitis: Also known as angular cheilitis, is a common inflammatory condition where the corners of the mouth get red swollen patches.
• Hair abnormalities: With the deficiency of Vitamin B12, hair quality & its texture may degraded and result in other hair complications such as hair thinning or receding hairline, bald spots or patches in the areas of beard, etc.
• Cutaneous lesions: It is a kind of problem that does not respond to any standard therapy as the bacteria gets trapped inside the skin pores or hair follicles resulting in major health damage.
• Mal-absorption: It usually happen due to an intestinal disorder that occurs when the person is unable to absorb the necessary nutrients from the diet.

A Vitamin B-12 deficiency, if left untreated, can cause anaemia, exhaustion, muscle weakness, digestive issues, and even permanent nerve damage. 

 Risk Factors

Vitamin B12 deficiency has greater risks in the following cases-

• Older People: Older adults face a high risk of B12 deficiency. The secretion of hydrochloric acid in the stomach results in a reduction of Vitamin B12 absorption.
• People with gastrointestinal disorders.
• People went through gastrointestinal surgeries such as bowel resection.
• Strict vegetarian diet people.
• Those who take steroids for blood sugars/heart ailments.

Vitamin B12 Side Effects

Vitamin B-12 supplements are typically regarded as safe when taken in appropriate doses. While 2.4 micro-grams of vitamin B-12 is the recommended daily dosage for most of the people. Greater amounts have been also demonstrated to be safe. Your body absorbs only what it needs and any excess is excreted out of body via urine. High vitamin B-12 doses, such as those required to treat a deficiency, may result in:

• Headache
• Vomiting and nausea
• Diarrhoea
• Weakness or fatigue
• Tingling in the hands and feet

FAQs

Q. What much of vitamin B12 do I require?
Adults (ages 19 to 64) require around 2.4 mg of vitamin B12 each day. One should be able to receive enough vitamin B12 from your diet if you eat meat, fish, or dairy products. However, Vitamin B12 is not naturally available in foods such as fruits, vegetables, and grains; hence vegetarians may not get enough of it.

Q. What happens if I overdose on vitamin B12?
There is insufficient information to determine the consequences of using high dosages of vitamin B12 supplements on a daily basis but we would still recommend maintaining the advisable intake of the vitamin.

Q. What is the expert's recommendations on vitamin B12 supplements intake?
A balanced diet should provide you with all of the required vitamin B12. If you use vitamin B12 pills, don't overtake them because they can be hazardous to your health. Taking 2 mg or less of vitamin B12 per day in the form of supplements is considered safe. 

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Ghar ka Baidya is dedicated to providing you all skin-related issues solutions in the best possible manner and suitable time. We focus on delivering high-quality content generally on demand. if you like this article, please write to us. If you need coverage on a specific skin topic, let us know. In severe conditions, we would recommend you to consult the respective doctor(s).