When people start looking into hair loss, or into ways to support healthy hair, vitamins and minerals are usually one of the first places they look.
In this guide, we take a closer look at the role of B vitamins, what we know about vitamins B for hair growth, and what the B complex does for you inside and out.
Index
- What Are B Vitamins?
- Vitamin B Complex Benefits
- Can Vitamin B Complex Help With Hair Growth?
- Which B Vitamins Are Good For Hair Growth?
- Can B Vitamins Cause Hair Loss?
- B Vitamin Deficiencies Explained
- Safety, Side Effects, And Precautions Of B Vitamins
What Are B Vitamins?
The vitamin B complex is a group of eight water-soluble vitamins that play a role in cell development and metabolism.
While your daily allowance can be achieved through a well balanced and healthy diet, we live in a time of fast and convenient meals where those vitamins may be less than what our bodies need.
B vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), folate, and vitamin B12.
Vitamin B Complex Benefits
B vitamins help enzymes in our bodies function properly and play a role in healthy cell turnover throughout your body.
They're involved in:
- Forming healthy red blood cells
- Converting food into energy
- Healthy brain and nervous system function
- Normal metabolism
Can Vitamin B Complex Help With Hair Growth?
B vitamins play a role in forming red blood cells, which carry oxygen throughout the body, including the scalp. When you're deficient in certain B vitamins, hair can be one of the places it shows.
If you already get enough B vitamins, research on taking extra for hair is still limited. That's why the first step is finding out whether you're actually low, which a doctor can check with a simple blood test.
Which B Vitamins Are Good For Hair Growth?
These are the B vitamins most often talked about in relation to hair:
- B2
- B3
- B7
- Folate
- B12
B-2 (Riboflavin)
The body uses riboflavin to make two coenzymes involved in energy production and cell growth.
Your hair follicles are constantly producing new cells, and like every part of your body, they rely on overall good nutrition.
B-3 (Niacin)
Niacin helps the body turn food into energy. It's often mentioned in hair care, but research on niacin and hair growth is limited.
B-7 (Biotin)
Biotin helps the body metabolize amino acids, glucose and fatty acids.
A biotin deficiency is rare, but when it happens, it can lead to hair thinning and, in some cases, more significant hair loss. Learn more about biotin and hair.
How Much Biotin Should You Take For Hair Growth?
Most people get enough biotin from a balanced diet. According to the National Institutes of Health, the adequate intake for adults is 30 mcg a day.
Many hair supplements contain much higher amounts, so talk to your healthcare provider before choosing a dose. One thing to know: high doses of biotin can interfere with some lab tests, so always tell your doctor if you take it.
How Do You Know If You Have A Biotin Deficiency?
Our bodies are beautiful masterpieces that speak to us through the outward appearance and changes our bodies go through.
Signs of a biotin deficiency can include thinning hair, hair loss, skin rashes, and brittle nails. A doctor can confirm whether biotin is actually the issue.
B-9 Folate
Folate occurs naturally in food, and folic acid is the form used in supplements and fortified foods. It's involved in amino acid metabolism and in making DNA and new cells.
A deficiency can show up in your hair, skin and nails. And more isn't always better: according to the National Institutes of Health, too much folic acid can mask a vitamin B12 deficiency, which is another reason to talk to your doctor before taking high doses.
B-12
B12 is necessary for your DNA, proper brain function, and red blood cell formation.
Is it OK to take 1000 mcg B12 daily?
Vitamin B12 has a low risk of toxicity, and according to the National Institutes of Health, no upper limit has been set. Many supplements contain 1,000 mcg or more.
Even so, check with your healthcare provider before taking high doses, especially if you take other medications, since B12 can interact with some of them.
How Much B12 Should I Take Daily For Hair Growth?
The recommended daily amount for adults is 2.4 mcg. Taking more won't necessarily make a difference to your hair. If you think you might be low, a simple blood test can tell you.
Will Hair Grow Back From B12 Deficiency?
If a B12 deficiency is behind your hair loss, hair often recovers once your levels are back to normal, though it can take several months.
A doctor can help you find the cause and the right way to correct it.
Can You Take Vitamin B12 And Biotin Together?
Yes, you can generally take vitamin B12 and biotin together.
They play different roles in the body. As with any supplement, check your total daily dose with your healthcare provider.
Can B Vitamins Cause Hair Loss?
B vitamins at normal doses haven't been linked to hair loss. On the other hand, a deficiency in some B vitamins can contribute to hair loss.
B Vitamin Deficiencies Explained
B vitamins work together on a cellular level, from creating healthy red blood cells to signaling your body it’s time to create new cells.
When your body gets back the B vitamins it was missing, whether through diet or supplements, it can get back to working the way it should.
The quality of the vitamins and minerals we take in also makes a difference in how our body performs basic functions.
Much like a vehicle, maintenance of the proper fuel and ensuring you get an oil change regularly ensures that the vehicle runs at its peak performance.
The moment you cheapen the fuel, or skip an oil change, the car becomes sluggish and for some less reliable.
Our body is the most expensive car you can buy, and the quality and quantity of the nutrients you put into it matter.
If you're looking for a hair-focused supplement, our customers love adding Goldie Locks® Hair Supplements to their daily routine.
Safety, Side Effects, And Precautions Of B Vitamins
B vitamins are generally safe at recommended amounts, but more isn't always better.
- High doses of vitamin B6 over a long time can cause nerve damage.
- High doses of niacin can cause skin flushing and, in some cases, liver problems.
- Too much folic acid can mask a B12 deficiency.
- High doses of biotin can interfere with some lab tests.
Always tell your doctor which supplements you take, especially before blood work, so your results can be read correctly.