Methylated Vitamin B Benefits for Skin
All body systems require solid nutrition, and the skin is no exception. Nutrients, including vitamins, are necessary for maintaining healthy skin structure and function. Skin health might have you thinking about vitamin C or A, but today we will dive into why you need the methylated vitamin B complex, too.
When supplementing B vitamins, choosing the active form for the best bioavailability is important. The active form of folate (vitamin B9) and vitamin B12 are the methylated versions, and involved in the methylation cycle.
Keep reading to learn why methylation is essential for healthy skin and how all eight B vitamins play a role. We'll discuss:
- The role of B vitamins in skin health
- The importance of methylation and methylated vitamin B
- How to use supplementation for skin benefits
B Vitamins and Skin Health
B vitamins play a significant role in skin structure and function. One or more B vitamin deficiencies correlate with many skin issues. (Source 1)
The vitamin B complex is involved in energy production within the cell, turning calories into energy that the cell can use. This energy is necessary to promote skin cell regeneration and maintain the protective skin barrier.
Individual B vitamins also play vital roles. For example, niacin (vitamin B3) inhibits skin inflammation, oxidative stress, and hyperpigmentation. Vitamin B6 is necessary for collagen formation. Biotin (vitamin B7) is a cofactor in metabolic processes related to hair, skin, and nails. (Source 1)
You get B vitamins through a nutritious diet and supplements. Topical B vitamins may also be helpful for healthy skin. One study found that topical application helps support skin healing from wounds. (Source 2)
Methylated Vitamin B and Methylation
The methylated B vitamins, folate and vitamin B12, are essential in the methylation pathway, a critical process in all cells, including skin cells. Methylation helps regulate genetic expression (epigenetics), growth and repair, hormones, and other factors that play a role in skin health.
"Methylation helps regulate genetic expression (epigenetics), growth and repair, hormones, and other factors that play a role in skin health."
Deficiencies in folate and vitamin B12 correlate with various skin issues, such as atopic dermatitis, acne, vitiligo, hyperpigmentation, psoriasis, and changes in hair and nails. (Source 1)
Folate and vitamin B12 deficiencies impact the methylation cycle, which influences epigenetics. Research is beginning to explore the epigenetic changes involved in inflammatory skin diseases, namely psoriasis and atopic dermatitis. (Source 3, 4)
How to Optimize B Vitamins for Skin Health
The body cannot make B vitamins, so you must obtain them regularly from food. Here are the individual vitamins that make up the B vitamin complex and whole food sources:
- Vitamin B1 (thiamin) - pork, fish, shellfish, legumes, whole grains, winter squash (Source 5)
- Vitamin B2 (riboflavin) - Liver, yogurt, milk, beef, clams, quinoa (Source 6)
- Vitamin B3 (niacin) - Liver, chicken, cooked tomatoes, turkey, salmon, tuna, pork, brown rice, peanuts, potato, sunflower seeds (Source 7)
- Vitamin B5 (pantothenic acid) - Liver, shiitake mushrooms, sunflower seeds, chicken, tuna, avocado (Source 8)
- Vitamin B6 - Chickpeas, liver, tuna, salmon, chicken, potatoes, turkey, banana, cooked tomatoes (Source 9)
- Vitamin B7 (biotin) - Liver, eggs, salmon, pork, beef, sunflower seeds, sweet potato, almonds, tuna, spinach (Source 10)
- Vitamin B9 (folate) - Liver, spinach, legumes, asparagus, brussels sprouts, lettuce, avocado, broccoli, mustard greens (Source 11)
- Vitamin B12 (cobalamin) - Liver, shellfish, fish, beef, dairy products, eggs, turkey (Source 12)
Obtaining B vitamins through the diet is foundational, but it may be challenging to get enough because of an industrial food supply, dietary restrictions, or increased needs. If you are under stress or have genetic SNPs (single nucleotide polymorphisms) in B vitamin pathways, you may need more than you can get via food alone.
"Obtaining B vitamins through the diet is foundational, but it may be challenging to get enough because of an industrial food supply, dietary restrictions, or increased needs."
Supplementing with a complete B vitamin complex helps meet your daily B vitamin needs. Choose B vitamins in their active forms, including methylated folate (L-5-methyltetrahydrofolate) and methylated vitamin B12 (methylcobalamin).
"Supplementing with a complete B vitamin complex helps meet your daily B vitamin needs. Choose B vitamins in their active forms, including methylated folate (L-5-methyltetrahydrofolate) and methylated vitamin B12 (methylcobalamin)."
Core Med Science Liposomal B Complex provides all the active nutrients for skin health, including minerals for complete nutrition. The liposomal delivery system increases the absorption and bioavailability of the B vitamins.
B vitamins are essential in maintaining skin health, and Core Med Science Liposomal B Complex is the perfect complement to your skin-nourishing diet.
References:
- Elgharably, N., Al Abadie, M., Al Abadie, M., Ball, P. A., & Morrissey, H. (2022). Vitamin B group levels and supplementations in dermatology. Dermatology reports, 15(1), 9511. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10099312/
- Rembe, J. D., Fromm-Dornieden, C., & Stuermer, E. K. (2018). Effects of Vitamin B Complex and Vitamin C on Human Skin Cells: Is the Perceived Effect Measurable?. Advances in skin & wound care, 31(5), 225-233. Abstract: https://pubmed.ncbi.nlm.nih.gov/29672394/
- Mervis, J. S., & McGee, J. S. (2020). DNA methylation and inflammatory skin diseases. Archives of dermatological research, 312(7), 461-466. Abstract: https://pubmed.ncbi.nlm.nih.gov/31696298/
- Natoli, V., Charras, A., Hofmann, S. R., Northey, S., Russ, S., Schulze, F., McCann, L., Abraham, S., & Hedrich, C. M. (2023). DNA methylation patterns in CD4+ T-cells separate psoriasis patients from healthy controls, and skin psoriasis from psoriatic arthritis. Frontiers in immunology, 14, 1245876. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10472451/
- https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
- https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
- https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
- https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
- https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
- https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
- https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
- https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/