The Link Between Vitamin B12 and Acne: What You Need to Know
If you're someone who has struggled with acne, you probably know just how many factors can contribute to breakouts—stress, hormones, diet, and even your skincare routine. But there’s one culprit you might not have considered: Vitamin B12.
While Vitamin B12 is crucial for overall health, especially for energy production and nerve function, it might be impacting your skin more than you realize. Over the years, I’ve had a number of clients mention that their acne flared up after taking high doses of Vitamin B12, particularly after B12 injections. So, let’s talk about how B12 could be contributing to your acne and what you can do about it.
What’s the Deal with Vitamin B12?
First, let’s cover the basics. Vitamin B12 is a water-soluble vitamin that plays a key role in keeping your body functioning smoothly. It helps with red blood cell production, supports nerve function, and boosts energy levels. People usually get B12 from animal-based foods like eggs, fish, poultry, and dairy. For those on a plant-based diet, fortified foods or supplements can help fill in the gap.
In short, B12 is great for overall health—but when it comes to acne, things get a little tricky.
How Can B12 Affect Acne?
Here’s where things get interesting. A 2015 study published in Science Translational Medicine found that Vitamin B12 might actually be linked to acne breakouts. This study showed that high doses of B12 could alter the behavior of skin bacteria, which can trigger inflammation and exacerbate acne.
Now, before you start thinking you need to avoid B12 altogether, let’s break it down a little more. The acne flare-ups usually happen when people take high doses of B12, often in the 500 microgram range or more. Keep in mind, the typical recommended daily intake for B12 is around 2.8 micrograms—far below those high doses. But when you take doses significantly higher than that, you could be setting the stage for inflammation and, as a result, acne.
The Science Behind It
So, how does B12 mess with your skin? The Science Translational Medicine study found that high doses of B12 disrupt the balance of bacteria on your skin. Specifically, B12 seems to influence the bacteria Propionibacterium acnes (P. acnes), which is the bacteria that plays a big role in the development of acne. This bacteria feeds on the oil produced by your skin, and when it’s out of balance, it can contribute to inflammation and clogging of your pores, both of which can worsen acne.
It’s important to note that this usually happens when you take excessive amounts of Vitamin B12—often through supplements or injections. That said, this doesn’t mean B12 is bad for everyone. For most people, taking the recommended amount of B12 (through food or a low-dose supplement) is perfectly fine and doesn’t cause any skin issues.
My Clients’ Experiences with High-Dose B12
Over the years, I’ve had quite a few clients mention that their acne flared up after taking high doses of Vitamin B12, especially following B12 injections. They’d been using B12 to boost their energy levels or address a deficiency, only to end up dealing with breakouts that weren’t there before.
Here’s the thing: this doesn’t mean that B12 is inherently bad for your skin. Instead, it’s all about dosage. When I’ve worked with clients experiencing breakouts after taking high doses of B12, we’ve typically seen the acne improve once the B12 dosage was reduced or adjusted. The key is finding the right balance and making sure you’re not overwhelming your body with excess amounts of the vitamin.
What Can You Do if You Think B12 is Causing Breakouts?
If you’ve been taking high doses of B12 and noticed an uptick in breakouts, don’t panic. It’s all about moderation. Here’s what I recommend:
- Talk to Your Doctor: If you’re taking a high-dose B12 supplement or have received B12 injections and are noticing an increase in acne, it’s a good idea to chat with your healthcare provider. They can help you assess whether your B12 intake is too high and may suggest a lower dose or a different way to supplement.
- Consider Lower Doses of B12: Instead of overloading on supplements, I recommend getting your Vitamin B12 from food sources like eggs, salmon, and fortified plant-based options. These food sources provide a more balanced and sustainable amount of B12 that your body can use without risking a breakout. If you’re vegetarian or vegan, you can get fortified cereals or plant-based milks, or you can take a more moderate B12 supplement. The recommended daily intake for B12 is about 2.8 micrograms for most adults, so try sticking to that unless your doctor advises otherwise.
- Watch for Skin Changes: If you’ve been taking B12 and your acne improves after adjusting your dosage or supplement method, that’s a good indicator that the high doses were the problem. Make a note of how your skin reacts, and you’ll get a better idea of what works best for your body.
- Don’t Stress About It: If you’ve experienced acne flare-ups after B12, it’s important to remember that you're not alone. Acne is complex, and many things can trigger it. Just because B12 might have contributed to a breakout doesn’t mean it’s the sole cause. Once you address the B12 issue, make sure to continue focusing on your overall skincare routine to keep your skin in check.
A Note About Acne and Supplementation
If you’re looking to improve your skin and reduce breakouts, remember that acne isn’t caused by one single factor—it’s a combination of genetics, hormones, diet, lifestyle, and skincare. So, even if B12 is playing a role, other things like your skincare routine, stress levels, and diet can still make a huge impact.
Also, keep in mind that not everyone will experience acne from B12. Some people may take high doses without any skin issues, while others may be more sensitive. It really comes down to finding what works for your individual body.
Final Thoughts: Balance Is Key
Vitamin B12 is essential for good health, but like anything, too much of a good thing can cause issues. If you’ve noticed breakouts after taking high doses of B12, the best course of action is to reduce the dosage and look for food-based sources of B12 instead. Always consult with your doctor before making any changes to your supplementation, and remember that balance is key—whether it’s with vitamins, skincare, or life in general.
Taking a more measured approach to B12 can help keep your skin clear and allow you to enjoy all the benefits of this essential vitamin without worrying about breakouts.
Take care of your skin, and as always, if you’re unsure about something—whether it’s a supplement or a skincare ingredient—don’t hesitate to ask a professional!
Over the years, I’ve had quite a few clients mention acne flare-ups after taking high doses of Vitamin B12—especially after B12 injections
A 2015 study found that B12 can actually alter the behaviour of skin bacteria, triggering inflammation and potentially worsening acne
Now, this typically happens when people take really high doses—500 micrograms or more daily—way above the 2.8 micrograms you need. I’ve seen this during consultations, where clients noticed acne appearing or getting worse shortly after taking large B12 doses
So, instead of overloading on supplements, I always recommend getting your B12 from food sources like eggs, salmon, or fortified options, which are much more balanced!
If you’ve been taking high-dose B12 and noticed breakouts, don’t stress! Just chat with your doctor. You might want to switch to a lower dose or change how you’re supplementing.