Why Vitamin B12 and Biotin Trigger Acne (And How to Avoid Them)

Do Vitamins B12 and Biotin (B7) Trigger Acne

If you’re struggling with acne, especially cystic breakouts, there might be a surprising cause: Vitamin B12 and Biotin (B7). While both vitamins are essential for overall health, high doses—particularly those found in supplements—can trigger or worsen acne in sensitive individuals. In this post, we’ll explain why B12 and Biotin cause acne, how they interact with the skin, and where you might find them in your diet and supplements.

The Acne Connection: Vitamin B12, Biotin, and Why They Cause Breakouts

Both Vitamin B12 and Biotin are part of the B-vitamin family, but they can have unintended effects on your skin, especially when taken in high doses.

Vitamin B12 is essential for red blood cell production, brain health, and DNA synthesis. However, research shows that high doses of B12 (more than 5 to 10 mg per week) can trigger acne, especially cystic breakouts. The exact mechanism isn’t fully understood, but one theory is that Vitamin B12 supports the metabolism of Cutibacterium acnes (C. acnes), the bacteria that’s linked to acne. By providing additional nutrients, B12 essentially feeds the bacteria, increasing the production of porphyrin—a compound that helps produce red blood cells. Unfortunately, excess porphyrin can also contribute to inflammation, which in turn leads to acne flare-ups.

Biotin (B7), known for promoting healthy hair, skin, and nails, is often used in high doses in beauty supplements like Nutrafol and other hair growth formulas. While Biotin supports hair health, high doses can interfere with the balance of other B-vitamins—especially Vitamin B5 (Pantothenic acid), which is essential for controlling skin oil production. When Biotin depletes B5, it can lead to an increase in skin oil and clogged pores, triggering acne breakouts.

Where Vitamin B12 and Biotin Hide in Your Diet

Both Vitamin B12 and Biotin can sneak into your diet and supplements in unexpected places. Here’s where to look out for them:

Vitamin B12:

1. Energy Drinks: Popular drinks like Red Bull, Monster, and other energy boosters often contain added Vitamin B12.
   CELSIUS® Energy Drinks contain a common version of vitamin B12 called cyanocobalamin.If you regularly consume these drinks, you might be unintentionally contributing to acne flare-ups.
2. Fortified Plant-Based Milks: Many brands of almond, soy, oat, and rice milk are fortified with Vitamin B12, which can be problematic for acne-prone individuals.
3. Breakfast Cereals: Commercial cereals are often fortified with B12, which is especially common in those targeted to vegans or people with dietary restrictions.
4. Plant-Based Meat Substitutes: Many vegan burgers, sausages, and other meat alternatives are fortified with B12 to mimic the nutrient profile of animal products.
5. Supplements: B12 is frequently included in multivitamins and other dietary supplements, particularly those aimed at vegans or people with limited animal-product intake. Always check your supplement labels to ensure they don’t contain excessive amounts of B12.

Biotin (B7):

1. Hair, Skin, and Nail Supplements: Biotin is a key ingredient in popular supplements like Nutrafol, Viviscal, and other hair growth formulas. While Biotin may benefit your hair, it can also contribute to excess oil production and clogged pores on the skin. We recommend taking Vital Proteins Collagen instead of a supplement with biotin.
2. Beauty-Boosting Snacks and Bars: Some protein bars, snacks, and drinks marketed as promoting healthy skin or hair may contain significant doses of Biotin.
3. Fortified Foods: Though not as common as B12, Biotin can be found in some fortified breakfast cereals, granola bars, and beauty supplements that may be contributing to acne in sensitive individuals.

Prenatal Vitamins: A Hidden Source of B12 and Biotin

Prenatal vitamins are another common source of high doses of both Vitamin B12 and Biotin. These vitamins are formulated to support pregnancy, but the elevated levels of B12 and Biotin can cause acne in people who are sensitive to them. If you’re taking a prenatal vitamin (particularly for hair and skin benefits), you may unknowingly be exacerbating your acne. We always recommend consulting with your doctor regarding pre-natal routines.

Pro Tip: If you’re looking for a prenatal vitamin with lower doses of B12 and Biotin, we recommend the following options that are better balanced:

1. Mother’s Select PreNatal Multi + DHA : This prenatal vitamin contains a moderate dose of both Vitamin B12 and Biotin, making it suitable for those who need a prenatal without the higher doses of these vitamins.
2. Vitafusion Pre Natal Gummy Vitamins : Another great option, offering all the essential nutrients but with more balanced amounts of B12 and Biotin to reduce the risk of acne flare-ups.

Be sure to check your prenatal vitamin label to avoid overloading on B12 and Biotin if you’re acne-prone.

Natural Sources of Vitamin B12 and Biotin

If you’re looking to support your body with these important vitamins without triggering acne, you can turn to natural food sources. At the same time, if you are eating a boatload of egg yolks or meat, you could be triggering more acne. We always recommend balance in all areas of nutrition.

Natural Sources of Vitamin B12 and Biotin

• Egg Yolks: A natural source of Vitamin B12 and Biotin, especially from pasture-raised eggs.
• Fish and Shellfish: Salmon, sardines, tuna, and clams are all excellent sources of Vitamin B12.
• Meat: Beef, lamb, and pork, particularly organ meats like liver, are high in B12.
• Dairy Products: Milk, cheese, and yogurt contain Vitamin B12, though the levels can vary depending on the product.
• Nuts and Seeds: Almonds, walnuts, peanuts, and sunflower seeds are high in Biotin.
• Legumes: Beans, lentils, and chickpeas also contain Biotin.
• Sweet Potatoes: Rich in Biotin, sweet potatoes are a delicious and nutritious addition to your diet.
• Avocados: A tasty source of Biotin, avocados also provide healthy fats for skin nourishment.

By focusing on these whole food sources, you can get the B vitamins you need without the acne-triggering effects of high-dose supplements.

The Moral of the Story: Eliminate B12 and Biotin for Clearer Skin

If you’re prone to acne, especially cystic breakouts, it’s worth considering Vitamin B12 and Biotin as potential triggers. Here’s how to reduce their impact:

1. Avoid High-Dose Supplements: Be cautious of beauty supplements, especially those aimed at promoting hair, skin, and nails (like Nutrafol), and be mindful of prenatal vitamins containing high amounts of B12 and Biotin.
2. Check Food Labels: Look for hidden sources of B12 and Biotin in fortified foods like energy drinks, plant-based milks, cereals, and meat substitutes.
3. Opt for Natural Sources: Get your B12 and Biotin from whole foods like eggs, meat, fish, and avocados to ensure you’re supporting your body without triggering acne.
4. Choose Lower-Dose Prenatal Vitamins: If you’re taking a prenatal, look for one with moderate levels of B12 and Biotin to avoid exacerbating acne. We recommend Mother’s Select PreNatal Multi + DHA and Vitafusion Pre Natal Gummy Vitamins for their more balanced formulas.

In conclusion, while both Vitamin B12 and Biotin are essential for health, they can trigger acne in sensitive individuals. By being mindful of your intake of these vitamins—particularly through supplements and fortified foods—you can reduce the risk of breakouts and support clearer skin. Always read labels, opt for whole food sources, and choose lower-dose supplements to achieve a balance that works for both your health and your skin.

For a full review of your nutrition, topical makeups and haircare and customized protocols designed just for you, schedule an initial consultation.

Cheers to clear!
Joyce