B vitamins are essential nutrients that help your body function at its best.
But these nutrients may irritate your skin — leading to rashes, hives, or other symptoms — especially if you take too much.
Here’s what the research says about vitamin B and skin–related side effects.
What Are B Vitamins?
B vitamins help your body process energy and form red blood cells, according to the MedlinePlus. There are many varieties of the vitamin, including:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6
- B7 (biotin)
- B12
- Folic acid
Food is the best source of this nutrient. According to the NLM, good sources of vitamin B include:
- Fish like salmon
- Poultry like chicken and turkey
- Meat like beef or lean pork chops
- Leafy greens like spinach
- Legumes like beans, peas, and lentils
Still, many people choose to get more vitamin B by taking a supplement.
The Problem With Vitamin B Supplements
The U.S. Food and Drug Administration (FDA) doesn’t require supplements to be proven safe or effective before they’re sold. But even the highest-quality product might cause skin flushing, hives, or rashes.
That’s because it’s potentially unhealthy to take dietary supplements and injections that contain large doses of B vitamins, especially over the long term. Overdosing on B vitamins may increase the risk of side effects and allergic reactions.
It’s worth knowing that most B vitamin supplements far surpass the daily recommended dose, because your body absorbs much less of the vitamin when it’s taken by mouth, according to the National Institutes of Health (NIH).
Side Effects of Taking Too Much Vitamin B
Symptoms may vary depending on which type of B vitamin you’re taking.
For example, too much vitamin B6 may cause severe skin lesions, along with other symptoms like numbness, digestive issues, and poor muscle control, according to Mayo Clinic.
Vitamin B12 can cause dermatitis, acne, and other skin-related conditions when taken in excess, according to a review in the American Journal of Clinical Dermatology.
These reactions are typically the result of taking high doses of a supplement, according to Mayo Clinic. Getting vitamin B from food alone isn’t likely to bring on symptoms.
You May Have a Vitamin B Allergy
Vitamin B allergies are rare, but there are a few studies on the subject. One study in the The Journal of Allergy and Clinical Immunology found that some injected forms of B vitamins at higher doses, like B12, can be linked with an allergic reaction.
Talk With Your Doctor
If you have a skin reaction to any type of vitamin B supplement, stop using it and ask your doctor how to proceed.
In general, it’s a good idea to speak with a healthcare professional before you take any new supplement. They can figure out the best dose (and source) of the nutrient for you.
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