Bags under the eyes are a common cosmetic concern for many people. Known medically as periorbital puffiness, bags under the eyes are caused by a buildup of excess fluid (edema) in the tissues around the eyes. This can create a swollen or protruding appearance under the eyes.
Bags under eyes can be caused by a variety of factors, including:
- Aging – As we get older, the muscles around the eyes weaken and the skin becomes thinner and loses elasticity. This allows fat deposits to move forward, causing puffiness.
- Lack of sleep – Fatigue and lack of sleep can cause fluid buildup and skin inflammation around the eyes.
- Allergies – Seasonal allergies or eye allergies can inflame the skin and cause swelling.
- Genetics – Some people inherit tendencies for thinner skin and fat deposits around the eyes.
- Stress and crying – This can strain the eyes and cause fluid retention.
- Sinus problems – Sinus infections or congestion can lead to fluid retention around the eyes.
- Smoking and alcohol – These habits can dehydrate the body and skin, leading to puffiness.
- Sun exposure – This damages and thins the skin around the eyes over time.
- Sodium-rich diet – Excess dietary sodium causes the body to retain water, leading to swelling.
- Medical conditions – Kidney or thyroid problems, among others, can contribute to puffy eyes.
Because bags under the eyes can have so many causes, there are many potential remedies. Using cold compresses, changing sleep habits, drinking more water, and reducing salt intake can help in mild cases. But when bags and dark circles are more prominent or don’t respond to basic home remedies, people often look for other solutions.
This brings us to the question: can taking vitamin B12 help reduce or eliminate under-eye bags? Let’s take a closer look at what B12 is, its roles in the body, and the potential effects it may have on puffy eyes.
What is Vitamin B12?
Vitamin B12 is an essential nutrient that plays many crucial roles in the body. Also known as cobalamin, B12 helps maintain healthy nerve cells, produce DNA and RNA, and form red blood cells. It also aids in synthesizing chemicals for neurotransmitters that relay signals between our brain and body.
Humans cannot produce B12 internally – it must be obtained from external food sources. B12 can be found naturally in many animal-based foods, including meat, fish, eggs, and dairy. It is also added to some fortified cereals and plant-based milk substitutes.
The recommended daily intake of B12 is 2.4mcg for most adults. Deficiency in this vitamin is relatively common, with estimates of up to 20% of people having a deficiency. [1]
Vegans and vegetarians have an especially high risk of B12 deficiency since their diets lack meat and fish. Deficiency can also occur in those with absorption disorders, autoimmune disorders, or conditions affecting the stomach and intestines.
Symptoms of a B12 deficiency include:
- Fatigue and weakness
- Numbness or tingling in the extremities
- Difficulty thinking and reasoning (brain fog)
- Balance problems
- Depression or other mood changes
- Memory loss
- Sore mouth or tongue
Without adequate B12 intake, deficiency can progress and cause neurological symptoms and permanent nerve damage. That’s why it’s recommended that people at risk for deficiency consider taking B12 supplements or getting B12 injections from their doctor.
So in summary, vitamin B12 is an essential nutrient that plays many important roles related to red blood cell production, neurological function, DNA synthesis, and more. Deficiency is common and can cause an array of symptoms if it is not corrected.
B12 for Metabolism and Energy
One of vitamin B12’s main roles is helping convert food into glucose for energy production. It does this by aiding in the metabolism of fats and proteins.
B12 is a cofactor for an enzyme called L-methylmalonyl-CoA mutase. This enzyme helps generate succinyl-CoA, an intermediate that feeds into the citric acid cycle to produce cellular energy. [2]
Without enough B12, this metabolic pathway is impaired. This can lead to reduced energy production in the body at the cellular level.
Fatigue and lack of energy are some of the most common symptoms of vitamin B12 deficiency. Much of this is related to B12’s role in cellular energy pathways.
Supplementing with B12 or correcting deficiency can often improve energy levels and decrease fatigue. Because of this, some people take high doses of B12 supplements specifically for energy enhancement.
However, for those with adequate B12 levels already, there is limited evidence that taking additional B12 will provide an energy boost. But for those with deficiencies, getting levels back to normal can sometimes eliminate fatigue issues.
B12 for Circulation and Red Blood Cells
Another way B12 may help combat under eye bags and dark circles is through its role in red blood cell production. Along with iron and folate, B12 is required for the formation of healthy red blood cells.
Red blood cells carry oxygen from the lungs to tissues and organs throughout the body. Oxygen is required for cellular energy production.
When you have a deficiency in B12 or other nutrients needed for red blood cell formation, oxygen delivery is impaired. This deficit causes hypoxia (oxygen shortage) at the tissue level, which cells may perceive as lack of energy.
Having an adequate supply of red blood cells maximizes oxygen delivery and provides tissues with sufficient oxygen for energy metabolism. This helps all organs stay energized and optimally functioning.
Under the eyes is an area especially prone to dark circles and bags when circulation is impaired. With oxygen shortage from low red blood cells, blood vessels under the eyes may dilate and become more visible, creating dark shadows. Fluid buildup from poor circulation results in puffy under eye bags.
By supporting healthy red blood cell production, vitamin B12 ensures your body is oxygenated and circulated properly. This improves overall energy and may minimize circulatory issues that contribute to under eye bags.
B12’s Anti-Aging Effects
Aging is a major contributor to under eye bags and dark circles. As we get older, skin loses collagen, elastin, and fat padding around the eyes. The thinner skin and loss of elasticity allows fluid buildup and sagging bags.
Because B12 plays a role in cell metabolism and energy pathways, it helps keep cells and tissues functioning optimally. This anti-aging effect helps maintain healthier skin and muscles around the eyes to prevent loose, baggy skin from developing.
B12 deficiency allows dysfunction at the cellular level and accelerated aging. This makes deficiency an important factor contributing to premature wrinkling and aging of the skin.
Animal research has observed that B12 regulates production of hemoglobin, melanin, and keratin – compounds vital for youthful skin regeneration and protection against sun damage. Melanin and keratin levels decrease with B12 deficiency, accelerating wrinkle formation. [3]
By keeping B12 levels adequate, cells regenerate properly to maintain thicker, youthful looking skin around the eyes. This makes B12 supplementation a potential anti-aging therapy for reducing under eye bags.
B12’s Role in Collagen Production
Collagen is the most abundant structural protein in skin. It provides the connective framework that gives skin its plump, firm, and supple appearance.
Starting in our 20’s, collagen production begins declining. The loss of collagen leads to thinner, weaker skin over time. Around the eyes, declining collagen manifests as wrinkling, creping, and dark circles.
There is some evidence that vitamin B12 deficiency interferes with collagen production. In cell studies, B12 deficiency disrupted procollagen genes which produce the precursors needed to manufacture mature collagen. [4]
Researchers concluded that lack of sufficient B12 levels prevent collagen genes from activating properly. This indicates that maintaining adequate B12 status supports healthy collagen synthesis.
Through its role in collagen production, B12 may help sustain firm, thick skin around the eyes. This reduces the hollowing, wrinkling, and thinness that leads to an old, baggy under eye appearance.
B12’s Effects on Puffy Eyes
By now it’s clear that vitamin B12 supports many aspects of cellular health, circulation, and skin quality that could plausibly reduce under eye bags. But does scientific evidence directly prove that B12 supplementation can eliminate puffy eyes?
Unfortunately, quality research on this specific topic is lacking. There are currently no human clinical trials that have directly analyzed B12’s effects on under eye bags and puffiness.
Some small studies have looked broadly at how B12 impacts facial skin health – but did not focus specifically on bags under the eyes:
One study had 10 middle-aged female subjects take 1,500mcg of oral B12 daily for 3 months. At follow up, they showed significant decreases in wrinkles and increased skin moisture and elasticity. Skin age appearance also decreased compared to pre-treatment. [5]
Another small study in 18 women found that 2,500mcg per day of oral B12 for 2 months increased hydration and elasticity of facial skin. [6]
While these studies did not look specifically at the eye area, they suggest B12 supplementation can improve overall facial skin quality and hydration. This lends plausibility to the idea that B12 could improve the puffy baggy appearance under the eyes. But direct clinical evidence for this application is still lacking.
Other Nutrients for Puffy Eyes
While vitamin B12 shows theoretical promise for reducing under eye bags, there are other nutrients with more direct evidence:
Vitamin C
With its antioxidant properties, vitamin C combats free radicals that damage skin collagen. It also helps boost collagen production for firmer, thicker skin around the eyes.
In one study, topical vitamin C eye cream used for 6 weeks significantly improved wrinkling and hyperpigmentation in the eye area. [7]
Vitamin E
Used together with vitamin C, vitamin E may enhance collagen synthesis and provide added antioxidant protection.
One small study found that using an eye cream with vitamins C and E for 4 weeks reduced bags under the eyes by improving elasticity in the skin. [8]
Retinoids
Topical retinoids (like retinol and retinaldehyde) boost collagen production and firm up skin around the eyes. They also thicken the epidermis layer of skin.
Multiple studies confirm retinoids can reduce eye wrinkle depth, smooth skin texture, and decrease puffiness and bags under the eyes. [9] [10]
Hyaluronic Acid
This glycosaminoglycan binds moisture into skin very effectively to provide superior hydration. It plumps up skin around the eyes, minimizing sagging and bags.
Studies show topical hyaluronic acid eye preparations increase moisture levels and thickness of skin around the eyes. One study showed an 86% decrease in bagginess under the eyes. [11] [12]
Conclusion
In summary, vitamin B12 plays important roles in cellular energy, circulation, collagen production, and tissue regeneration – all factors that could theoretically minimize under eye bags. However, there is currently no direct clinical evidence showing B12 reduces puffy eyes.
Other nutrients like vitamin C, vitamin E, retinoids, and hyaluronic acid have more definitive research demonstrating their ability to combat under eye bags, wrinkles, and thinning skin.
While supplementing with B12 is unlikely to worsen puffy eyes, it also may not provide dramatic results. Making sure B12 levels are adequate is still wise for overall health, energy, skin, and circulation. But those looking to specifically target under eye bags may want to consider proven topical ingredients like retinoids and hyaluronic acid instead.