Healthy skin, hair and nails require sufficient vitamin B complex for adequate blood supply, growth and regeneration. Vitamin B complex is made up of seven vitamin members: thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid, biotin, folate, vitamin B12 and vitamin B6. The body depends on sufficient dietary intake of all these vitamin B members for vital physiological functions such as keratin synthesis. Keratin is a structural protein and primary component of our hair, nails and skin.
Vitamin B Complex Deficiency
Vitamins are essential nutrients, meaning that our bodies cannot produce them and depend on supply through food or supplementation. Water-soluble vitamins such as vitamin B complex cannot be stored in the body for future use. So if your diet does not consistently provide these vitamins, there is a shortage or deficiency created in your body. Deficiencies manifest as dermatitis, poor nail growth, hair loss, anemia, dementia, diarrhea or constipation.
Hair Health
Hair is one of the most visible reflections of overall health. A person with lustrous shining hair is assumed healthy and well nourished. Everyone is subject to some daily hair loss, but dramatic hair loss, such as hair coming out in handfuls, could be due to vitamin B complex deficiency. Biotin deficiency is characterized by dramatic hair loss because biotin is one of the vitamin B members responsible for keratin production that is essential for hair growth and structure.
Nail Health
Fingernails and toenails come in many sizes and shapes but in general, a typical healthy nail bed is pink and the nails are strong with smooth surfaces. Splitting, brittleness or ridges can indicate a vitamin B complex deficiency. You can treat brittle and splitting nails by getting enough biotin and folate. Vitamin B12 and folate are necessary for red blood cell production and their deficiencies will manifest as anemia. People suffering from such deficiencies will have nails that appear dark, thin and flat.
Skin Health
Vitamin B complex is important to maintain healthy skin because of its role in tissue repair and antioxidant properties, which aid in reducing premature aging. If a person is deficient in vitamin B complex, she may first notice her skin becoming dry or itchy. A person deficient in niacin may experience inflammation and redness of the skin known as dermatitis. Adequate intake of riboflavin, niacin, folate and vitamin B12 will help reduce premature aging due to their roles in the repair and regeneration of skin tissue. Skin dryness and itchiness can be alleviated with adequate intake of pantothenic acid, which helps the skin build up moisture.
Best Sources
Vitamin B members are found in a number of natural foods. If a person is eating a balanced diet containing a variety of animal proteins, dairy, nuts, fruits and vegetables and whole grains daily, he will not be deficient in vitamin B. However, in some cases due to other underlying conditions, a person may not be able to absorb all necessary nutrients and display deficiency symptoms even if he is eating a balanced diet. In such cases, supplementation and medical consultation can help. Supplementation of vitamin B complex is also recommended for people who don't eat animal products such as meat, fish, dairy and eggs.
References
- Advanced Nutrition and Human Metabolism, 5th edition; Sareen Gropper et al, 2009
- Prescription for Nutritional Healing, 4th edition; Phyllis A. Balch, CNC; 2006
- Journal of Investigative Dermatology; Decrease Gene Expression Responsible for Post-Ultraviolet DNA Repair Synthesis in Aging: A Possible Mechanism of Age-Related Reduction in DNA Repair Capacity; Y. Takahashi et al; October 2004
- Better Nutrition; Biotin Basics; Jack Challem; August 2008
- Better Nutrition; Turn Back the Clock!; Jack Challem; August 2009
- British Journal of Nursing; Nutrition 2: A Vital Consideration on the Management of Skin Wounds; 2004Alan Lansdown;
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