If you are thinking about buying Vitamin B supplements, several of them are at your local drugstore. But this high number can make choosing the right supplement for you to be challenging. Plus, some supplements are under-researched compared to others. Iron, calcium, vitamin C, and vitamin D benefits are well understood. However, not many people are familiar with the effects of Vitamin B12 on the body. We talk about all the fundamental things you should know about this vitamin to help you make an informed decision. Read on to learn “Everything You Need to Know About Vitamin B.”

What are the Benefits That Various Vitamin B Supplements Offer Us?

When we look in the mirror as part of our daily skincare routine, and spot a new blemish, wrinkle, or dull patch of skin, most of us reach for an appropriately marketed beauty product without much thought. We may know this product treats acne and that one smooths wrinkles, but we aren’t necessarily sure why, or how, they do it. And we would hardly ever think to eat or drink something to treat our skin problems.

Perhaps it’s time to rethink that approach. Our skin is the body’s largest organ, and it’s affected by everything we put on it, as well as everything we ingest. Remedying poor skin requires us to treat not only our symptoms but the root causes as well, and that begins with good nutrition.

B Vitamins in particular support skin health in a multitude of ways, making their inclusion in your daily regimen — whether through diet, supplements, personal care products, or a combination of the three — an effective and safe way to treat skin issues.

Understanding Vitamin B12

It’s a micronutrient that’s primarily found in the animal products we eat. It easily dissolves in water, and all its forms contain the mineral cobalt. Vitamins help boost our metabolism and also play a massive role in our DNA synthesis. Vitamin B12 is not different. Its function is to increase the production of red blood cells. But note that our bodies cannot manufacture this vitamin on their own. Thus, we get it from our diet. When we eat certain animal products, we encourage the bacteria in our gut system to produce this vitamin. 

How Much Vitamin B12 Is Enough?

Various factors affect how much Vitamin B12 each of us needs. These include age, pregnancy, breastfeeding, etc. According to NIH, women aged 14 years and above require 2.4mg of B12 per day. But for those who are pregnant or breastfeeding, the amounts required are 2.6mg and 2.8mg per day, respectively. Let us elaborate on this further. 

B12 benefits

One cup of low-fat milk has 1.2mg of B12, while some cereals might have high amounts of up to 6 micrograms. Therefore, by having your favorite cereal and a cup of milk for breakfast, you should be able to get more than the recommended B12 amount.

How Different B Vitamins Benefit Us

Skincare experts are encouraging the inclusion of vitamin B in one’s skincare routine. Studies claim that using Vitamin B, whether orally or topically, benefits the skin. While this vitamin was viewed as a single nutrient, research later realized that they are chemically distinct vitamins present in the same food sources. The different Vitamin B forms include B1, B2, B3, B5, B6, B7, B9, and B12, also called thiamine, riboflavin, niacin, pantothenic acid, pyridoxine and pyridoxamine, biotin, folate, and folic acid, and cobalamin, respectively. Here are some vitamin B skin benefits. 

Prevents Hyperpigmentation– Hyperpigmentation is when some parts of your body darken due to exposure to the sun and other factors. By regulating pigment production and location, B12 helps control and prevent hyperpigmentation.  

Reduce Skin Irritations– If you are suffering from redness, scaliness, and other forms of skin irritations, using vitamin B may be your best solution. 

Moisture Retention- A derivative of B called nicotinamide has proven effective in helping the epidermis to retain moisture. As a result, you get soft, smooth skin. It also prevents dryness and fine lines from appearing. 

Banish Hyperpigmentation Kit

Heals Wounds Faster– When combined with Vitamin C, B5 can promote the healing of wounds fast. 

Skin Lightening– Nicotinamide is also added to moisturizers and other creams because of its skin lightening properties. Using vitamin B can help lighten stubborn dark spots that show up on your face. 

Sun ProtectionUV rays from the sun have both short-term and long-term effects on our health. It’s why B Vitamins are included in sunscreens to help protect against these harmful rays. 

Reduce Acne Breakouts– Vitamin B12 prevents acne breakouts by encouraging your body to break down pimples, causing oils in triglycerides and cholesterol forms. 

Fight Skin DiseaseVitamin B3 helps treat skin conditions like acne, eczema, dermatitis, and rosacea. Additionally, Vitamin B7 and biotin work together to treat rashes, eczema, psoriasis, and acne. 

Prevents Anti-Aging– Free radicals in our environment promote rapid aging. They break down healthy cells hence causing the appearance of aging signs. B-complex vitamins are said to counteract these effects leaving your skin radiant and youthful. 

How Vitamin B Benefits Our Body

Baby’s Growth

Vitamin B9/Folic helps in the growth and development of a baby. Pregnant women should take 600mg of this vitamin every day, while breastfeeding should have 400mg daily. You can find folic acid in many natural sources like nuts, sprouts, beans, peas, asparagus, and dark green leafy vegetables. It may also be added to fortified foods like cereals and bread. Note that while it may seem difficult for pregnant mothers to get enough folic acid, it is essential for your baby’s growth and development. This vitamin helps prevent defects related to the brain and spine and promotes healthy growth in general.

Lowers the Risk of Heart Diseases

Vitamin B12 helps build and maintain healthy blood cells. Some people, however, have a Vitamin B deficiency, putting them at risk of anemia and heart diseases. Adults are recommended to take 2.4mg/day. However, the amount for pregnant and breastfeeding women is 2.6-2.8 each day. Note that this vitamin doesn’t occur naturally in our bodies. But we can get it from natural sources like fish, meat, beef liver, and clams. You can also get it in breakfast cereals and nutritional yeast. 

Development of Healthy Hormones

Vitamin B5 helps our bodies produce healthy hormones and in our growth. Those who are 14 years and above should take 5mg of this vitamin every day as recommended by the Food and Nutrition Board of the Institute of Medicine. Good sources of vitamin B5 are potatoes, cabbage, avocadoes, organ meats, and whole-grain cereals. 

Converting Food into Energy

Individuals need B13/niacin/nicotinic acid in their diets to help in breaking the food eaten into energy. Women above 14 years should consume 14mg while men still in this age group should have 16mg/day. You can get this vitamin from fish, lean meats, enriched bread, and legumes. 

Boosts Immunity

Vitamin B12 or riboflavin is essential in boosting our immune system. Doctors recommend a daily dose of 1.3mg and 1.1mg per day for men and women, respectively. Pregnant women should consume a daily dose of 1.4mg, while those breastfeeding should take 1.6mg every day. Some natural sources containing this vitamin include green vegetables, dairy products, meat, and nuts. Riboflavin helps our body break down and use proteins, fats, and carbohydrates to convert that food into energy. Additionally, it keeps our gut, skin, and blood cells healthy. And the National Institute of Health also says that consuming the recommended amount of this vitamin can help reduce migraine headaches, treat acne and muscle cramps while boosting our immune system. 

Lower the Risk of Stroke

Stroke is a condition affecting many people where a clot of blood blocks blood flow in the brain or a blood vessel in the brain bursts. A clinical trial conducted on more than 50,000 participants for six months proved that Vitamin B supplements reduced a person’s risk of stroke by 7%.

How Does Taking Different Forms of Vitamin B Benefit You?

  • Help in regeneration and repair of cells.
  • Regulate digestion. 
  • Help in the growth and development of babies.
  • Keep your brain and nerves well-functioning. 
  • Supply you with the energy needed by breaking down the food you eat into energy.
health benefits of vitamin B

What Are the Various Sources of Vitamin B Forms?

B1/Thiamine– Is sometimes referred to as an anti-stress vitamin. By converting glucose into energy, thiamine helps calm the nervous system and heal wounds. Therefore, it prevents skin breakouts that are caused by stress. If you’re experiencing stress-related breakouts, take thiamine-rich foods, including mussels, sunflower seeds, whole grains, and pork. 

B2/Riboflavin– You can consume this vitamin from spinach, dairy products, beef, liver, mushrooms, and almonds. Riboflavin promotes cell turnover in your skin and helps maintain sufficient collagen levels to make you look youthful and plump. Additionally, it helps balance oil production, preventing dryness and acne for those with dry and oily skin, respectively. 

B3/Niacin- Want your skin to be conditioned and nourished? Include more of this vitamin in your diet. Vitamin B3 can also treat skin conditions like eczema and rosacea. It’s also used in anti-aging products to reduce fine lines and wrinkles. Additionally, those with patches on the skin can use this vitamin to help in toning their skin. Good sources of vitamin B3 include cereals, dairy products, turkey, mushrooms, peas, and chicken. 

B5/Pantothenic AcidVitamin B5 is an essential nutrient in maintaining skin elasticity. It works like honey to keep your skin hydrated for long hours, helping prevent acne while reducing aging signs. If you want adequately hydrated, radiant, and youthful-looking skin, we suggest incorporating this vitamin into your diet. Eat more mushrooms, turkey, broccoli, avocado, and sweet potato. 

B6/Pyridoxine– Serotine is a stress-fighting hormone. Anxiety, stress, and insomnia can cause many other problems on your body and skin like breakouts, dry patches, reduced regeneration of cells, and dull skin. Thankfully, this vitamin can help you fight stress by promoting the production of serotonin. Vitamin B6 can be found in bananas, chicken, turkey, sunflower seeds, and potatoes. 

B7/Biotin- If you’re suffering from brittle nails, dry skin, or hair, it’s probably because you don’t have enough biotin. This vitamin helps minimize water loss and damaged cells by supplying essential fatty acids, which keep the skin moisturized and plump. It can also relieve inflammation that is caused by acne and other fungal infections. You can get Vitamin B7 from eggs, potatoes, almonds, onions, sardines, tomatoes, and whole grains. Additionally, many skin and hair products include it in their ingredients list. However, it is best when you consume it directly.

B9/Folic Acid– It is mainly recommended to pregnant mothers to help prevent congenital disabilities and support a healthy baby’s growth. But even other individuals can take it as it is very beneficial to the skin. It contains antioxidant properties that help promote the turnover of cells and fight free radical damage. Additionally, the topical application reduces aging signs, tones and firms the skin. It’s why many skincare products include it in the ingredients list. Good sources of folic acid are okra, asparagus, beets, seeds, and nuts.

B12/Cobalamin– It’s needed for neurological function and red blood cell production. Also, B12 can help boost one’s energy while preventing heart diseases and improving their memory. It is naturally found in animal products like seafood, meats, and eggs. 

Who Should Take B Vitamins Supplements?

Well, diet alone gives many people the recommended amount of vitamin B. But, some factors can increase the body’s demand for this vitamin. These include age, pregnancy, medical conditions, genetic mutations, alcohol use, etc. As such, taking nutritional supplements containing these vitamins may be necessary. Vitamin B supplements are recommended for; 

  • Pregnant mothers 
  • Senior citizens 
  • Those with some medical conditions
  • Vegans and vegetarians 
  • Individuals taking a particular medicine.

What Are the Side Effects of Taking Vitamin B?

Individuals can consume vitamin B in food or supplements. But be careful of the amount you take. Some supplements might contain an excessive vitamin B complex and taking them can lead to severe side effects. Taking B3 in high amounts can cause vomiting, skin flushing, high blood sugar levels, and in extreme cases, liver damage. On the other hand, if you take high doses of B6, you can experience sensitivity to light, nerve damage, and painful skin lesions. Plus, you might notice a change in the color of your urine after taking vitamin B supplements. While this is shocking, it’s not dangerous. It’s your body’s way of eliminating excess vitamins that aren’t needed. If you’re taking a B-complex supplement, we advise that you buy from reputable brands and reliable stores. Consider brands that allow independent organizations like the US Pharmacopeial to test their products.

Vitamin B12 Deficiency

Many people get enough amounts of Vitamin B12. But if you aren’t sure, plan with your doctor to have a blood test. As we age, it becomes difficult for our bodies to absorb this vitamin. Other factors that can lead to Vitamin B12 deficiency include too much alcohol, weight loss, stomach surgery, etc. Additionally, you may experience a Vitamin B deficiency if you have any of the following: 

  • Pernicious anemia that makes it hard for the body to absorb vitamin B12
  • Conditions affecting your small intestines like Crohn’s disease, parasite or bacterial growth, celiac disease, etc. 
  • Atrophic gastritis that thins the lining of your stomach. 
  • Immune system disorders like lupus or Grave’s disease 

How Vitamin B Impacts Our Mental Health

While many studies are non-inconsistent, research claims that niacin, thiamin, and B12 can help better a person’s mental health. They help fight alcohol withdrawal symptoms, depression, cognitive impairment, and schizophrenia while giving one a better mood. However, experts advise that complex-B supplements should only be used along with other treatments for these conditions.

What Products Should I Focus On?

1. Apricot Super Seed Detox

The apricot seed is said to have the highest B17 contents out of all other sources of this vitamin. Seeds in this product also contain B15 or Pangamic Acid and naturally occurring enzymes. These three ingredients work together to better your health. 

2. Apricot Super Seed Capsules

Apricot Seeds are a Top 10 Super Seed! B17 is primarily used by people to help support a healthy immune system.  Many people believe that B17 is an essential nutrient and may offer a variety of benefits to our health. We encourage everyone to do their own research and decide on their own how it may help them.

You can find moderate amounts of B17 in the seeds of such fruits as apples, peaches, nectarines, plums, and cherries. But our apricot seeds also contain Pangamic Acid (B15) as well as naturally occurring enzymes. These three items work together synergistically to maximize the benefits of B17 to your health.


  • Bitter Raw California-Grown Apricot Seeds
  • Contains B17, B15 and Natural Enzymes
  • Approximately 20mg of B17 in Every Seed
  • Untreated, Pesticide Free, & Herbicide Free
  • Ready to Eat…Grind Into A Powder For Coffee, Smoothies & More!

3. Charcoal Face Mask

Activated charcoal benefits both our skin and body. This face mask will give your pores the cleansing they deserve. It penetrates deep to adsorb and extract toxins, excess oil, and dead skin. Plus, it comes with antifungal and antibacterial properties to give you complete purification. 

4. Daily Perfection Serum 

Are you looking for a serum that uses natural ingredients to give your skin the radiance you want? Look no further. This product can be used on any skin type to bring balance. It cleanses your skin, leaving your pores unclogged. It is designed to penetrate your skin to remove all toxins deeply. Ultimately, you’ll have clean, well-moisturized, and healthy skin. Ingredients included are vitamin E, bergamot, carrot seed oil, jojoba oil, rosewood oil, and ionic minerals from calcium montmorillonite clay. 

5. Glycolic Acid Mask

Get rid of the day’s irritation at night with this mask. The product exfoliates, detoxifies, and heals your skin, leaving it radiant and smooth. Ingredients used contain antioxidants that protect you against free radical’s damage. Additionally, the product has anti-aging peptides that help build firm and glowing skin. Get rid of blemishes, reduce fine lines, and wrinkle appearance, and stimulate collagen production with this product. Key ingredients include Glycolic acid, lactic acid, witch hazel, kaolin clay, lavender oil, etc.

Get Healthier Inside and Out and Better Skin with the Use of Vitamin B Products from Zion Health

When you are healthy on the inside and out, your whole presence is lustrous.  Why Vitamin B Is Good For? The eight B vitamins are necessary for nearly every process within the body. They help turn food into energy and affect the health of our nervous system, metabolism, organs, muscles, skin, and hair. They’re also essential for cell growth, development, and overall functioning, also giving you an added extra benefit of radiant and flawless looking skin.

The five products mentioned above from Zion Health can make your skin healthy making you feel vibrant on the inside as well as the outside; meanwhile, restoring your overall self-confidence.

All Zion Health products are vegan, organic, contain no parabens, are made with all-natural ingredients and are cruelty-free. 

Final Thoughts 

Vitamin B in the body plays an essential role in our overall health. However, we advise that you talk to your doctor first before using B-complex vitamin supplements. He/she will help you get the best treatment and diet option for your health. Note that some supplements can interact with some medications and conditions. Therefore, you must get directions from a doctor. 

Stay Up to Date with The Latest in News Your Body and Skin Can Use.

Check out some of our other blog posts for helpful information regarding the maintenance of a healthy lifestyle, mind, and body on the outside and the inside.

Spring is upon us, while science backs up the claim that Vitamin B12 can help better a person’s mental health, just being active outdoors can impact you emotional, mental as well as physical being in such a positive way.  Read more about it in our blog, Why Is Spring Such a Popular Season?” to understand the bigger picture.

Incorporating a Vitamin B supplement into your daily routine or consuming more Vitamin B enriched foods are a great start to living a healthier lifestyle.  However, there are other things you can do expanded the benefits. Try incorporating more plants into your daily diet.  They also offer emotional and metal benefits as well.  Read more about it in our blog, “10 Reasons Why You Should Include More Plants in Your Diet.”

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