Beauty Benefits of B Vitamins

You may already know that Vitamin B is actually made up of a group of 8 vitamins.

  • Vitamin B1 (Thiamin)
  • Vitamin B2 (Riboflavin)
  • Vitamin B3 (Niacin)
  • Vitamin B5 (Pantothenic Acid)
  • Vitamin B6 (Pyridoxine)
  • Vitamin B7 (Biotin)
  • Vitamin B9 (Folate/Folic Acid)
  • Vitamin B12 (Cobalamin)

This group of vitamins have lots of benefits on our health, from supporting our heart and brain, to maintain energy levels. B vitamins are essential to our bodies. But did you know that there are also beauty benefits of B vitamins that you may not know about! That because they can also have some beneficial effects on the condition of our hair, skin, and nails too…

The Beauty Benefits Of B Vitamins

With a number of studies demonstrating how the inclusion of vitamin B in face creams could help to prevent the effects of ageing, the beauty industry has become particularly interested in vitamin B as a nutritional beauty supplement.

Leading the vitamin B complex pack, nicotinamide, a derivative of vitamin B3 (also known as niacin), has been shown to improve the ability of the epidermis, the upper-most layer of the skin, to retain moisture. As such, supplementation with niacin could lead to softer, smoother skin with less dryness and flakiness, as well as a reduction of fine lines. Nicotinamide can also serve as an effective skin-lightening agent when added to moisturisers.

The most fundamental beauty benefits of B vitamins is that they can counteract damage caused by free-radicals (molecules that break down healthy cells). By reducing free radical damage, your hair, skin and nail health could be enhanced.

Vitamin B For Healthy Hair


B vitamins help us to metabolise food sources, providing nutrients to the whole body including your hair and its follicles.

Deficiencies of vitamins B1, B2, B3, and B5 can result in poorly-nourished hair follicle cells. Not getting enough vitamin B9 or folic acid, for example, can also slow down cell division within the hair follicles, which, in turn, slows hair growth.

A biotin deficiency can lead to hair loss. Vitamin B7, otherwise known as biotin, is also essential for maintaining the texture, tone, and strength of your locks Vitamin B7 or biotin supplementation can also be used to treat cradle cap, a scalp condition which affects infants.

Biotin is a vegan-friendly supplement, making it a popular plant-based alternative to collagen.

B Vitamins For Healthy Skin


If you are suffering from chronic skin issues – or even just sick of dealing with a dull and unhealthy complexion – the cause may be a vitamin B deficiency.

A study by Bisset et al, presented at the Annual Meeting of Dermatology in 2003, demonstrated that a topical form of vitamin B was shown to dramatically reduce the effects of ageing in human skin.

The University of Maryland Medical Centre has also reported research which shows that supplementation of vitamin B5 can also help to lower triglyceride and cholesterol levels, indirectly promoting healthy skin. Vitamin B5 also helps to promote faster healing of skin wounds and is most effective when combined with vitamin C. Additionally, vitamin B5 can help to minimise acne by helping the body to break down oils in the form of triglycerides and cholesterol.

Lastly, vitamin B3 is often used to improve the appearance or severity of some skin conditions and B12 vitamin supplementation could even help regulate your skin’s pigment production and location, preventing hyperpigmentation (the darkening of skin in certain parts of your body).

Vitamin B For Healthy Nails


Your nails require a well-balanced, nutrient-rich diet in order to grow and be healthy and a number of B vitamins are important for nail health.

Vitamin B12 (riboflavin) helps the body to absorb the essential mineral iron, necessary for healthy and strong nails. Without enough access to usable iron, fingernails can turn white, brittle and thin and begin to grow abnormally.

Vitamin B12 also plays an important role in the formation of red blood cells, where a deficiency of B12 can lead to the development of anaemia. One of the symptoms of anaemia is pale, unhealthy or unsightly nails. Vitamin B9 (folate) is also important for the health and growth of nails, as this helps with the development of new cells (Centres for Disease Control and Prevention).

Natural Sources Of Vitamin B-eauty

It can be found naturally but can be difficult to get enough of. The foods that contain vitamin B are:
  • Fish: The highest content of Vitamin B is found in fish. Salmon, trout, tuna and cod are few varieties that contain a high amount of Vitamin B.
  • Meat: Lamb, beef, poultry, eggs and dairy also contain a high amount of vitamin B.
  • Vegetables: Certain fruits, vegetables and legumes are good sources of vitamin B. Avocado, pomegranate, dates, watermelons, and some berries are high in B complex vitamins. Green leafy vegetables like spinach, potatoes, and squashes also contain significant amounts. Legumes like soybeans, kidney beans and lentils also contain Vitamin B.

But to ensure you are getting enough vitamin B, it is important to consider taking a vitamin B Complex. It can be an important part of our regular beauty regime and one of the star players in our arsenal.

What Other Vitamins Can Help Your Hair, Skin, And Nails?

There are beauty benefits of B vitamins, but other vitamins and minerals can also help!

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It is important to remember, though, that supplements aren’t a substitute for a varied and balanced diet and a healthy lifestyle. That’s why vitamin B is PART of my beauty regime. A good night’s sleep is also part if it!


  • Bisset, D. et al. Topical palmoitoylpentapeptide: effective agent to reduce the appearance of facial aging. 61st American Academy of Dermatology Annual Meeting
  • Center for Disease Control and Prevention: Facts about Folic Acid
  • University of Maryland Medical Centre; Vitamin b-5 (Pantothenic Acid); Steven D Ehrlich; June 1, 2009
  • University of Illinois at Urbana Champagne: Dietary Sources of Iron

Katie Lambert

Katie Lambert

Writer and expert

After studying History at The University of Leeds, Katie moved back to her home town of Manchester to start a career in content writing. Katie has a passion for health and fitness and enjoys running in her spare time. Her favourite topics to write about include healthy recipes, performance strategies and general wellbeing.