People often first look into vitamin, and mineral supplementation when we are self evaluating hair loss or a way in which we can help our hair grow.
As we take a deep dive into the role of B vitamins and what vitamins B for hair growth you will gain a deeper understanding on 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 encourage your 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.
Through supplementation of B vitamins we assure ourselves that we will receive thiamine (B1), riboflavin (B2), niacin (B3), pantothenic (B5), vitamin B6, biotin (B7), folate, and vitamin B12.
Vitamin B Complex Benefits
B vitamins help enzymes in our bodies function properly while also encouraging healthy new cell turnover throughout your body.
They are also known to help and support:
- Healthy red blood cells
- Relieve stress
- Reduce depression and anxiety
- Convert food into energy for metabolism support
- Healthy brain function
- Sustain energy levels
- Support liver, heart and kidneys
- Support hair growth/ healthy hair
Can Vitamin B Complex Help With Hair Growth?
B vitamins do help in hair growth by encouraging healthy cell rejuvenation through abundant red blood cells which naturally support your hair follicles. This will promote consistent and sometimes faster hair growth.
Because of the emphasis on red blood cells, which not only deliver oxygen throughout our bodies, but also micronutrients that keep our organs running healthy, our scalp can maintain a plentiful foundation to grow and hold our new hair growth.
Which B Vitamins Are Good For Hair Growth?
- B2
- B3
- B7
- Folate
- B12
B-2 (Riboflavin)
B-2 is made up of two coenzymes that are directly responsible for your body to generate new cells.
When we look at your hair follicle it is in a constant stage of new cell development and needs nutritional support to ensure it generates cells at the pace it is meant to as well as to the standard of health your body expects.
B-3 (Niacin)
Vitamin B-3, though not truly recognized in the scientific community of supporting hair growth can still play a role in healthy hair development as it aids in cleansing blood as well as pushing blood through your body.
Through this your scalp can feed off of the nutrient value and oxygen it promotes while in circulation.
B-7 (Biotin)
Is a complex of carboxylases that support amino acids, glucose and fatty acids which can also be found in our hair.
When we lack biotin whether through a lack of protein in our diet or through genetic factors we are at a higher risk of experiencing hair loss and for some, severe hair loss.
How Much Biotin Should You Take For Hair Growth?
Biotin can be supplemented through a daily intake of supplements as well as your diet if it contains proper sources of protein.
A low or deficiency in biotin is measured at 100 ng/L. If you are looking to improve hair growth we recommend taking 5000 mcg- 10000 mcg daily.
How Do You Know If You Have A Biotin Deficiency?
Our bodies are beautiful masterpieces that speak to us through the outward appearance and or changes our bodies go through.
>Much like deficiencies in other areas your body can show you signs of biotin deficiency when you experience a change in your hair growth, hair loss, skin rashes, and brittle nails.
B-9 Folate
Contains a naturally occurring food folate and folic acids. It is mainly found to live within the liver and is responsible for supporting amino acid metabolism.
As it travels through plasma within our bodies it is important to recognize that a deficiency or sudden intake of folate will directly affect your hair, skin and nails.
B-12
Is necessary for your DNA, proper brain function, and red blood cell formation which is not just essential for survival but also carries value to the development of new hair growth.
Is it OK to take 1000 mcg B12 daily?
It is ok to take 1000 mcg of B12 daily because this is water soluble and poses little to no risk of toxicity.
There is no upper limit of how much you can take on a daily basis.
How Much B12 Should I Take Daily For Hair Growth?
The lowest amount recommended that should be traceable in your body is 2.4 mcg. While you are looking for a difference in your hair growth you can increase this dosage to 3 mcg and beyond.
Will Hair Grow Back From B12 Deficiency?
Yes your hair will grow back. Your body is always waiting for micronutrients to jump start itself again and to ensure all systems are working properly.
If you are lacking specific vitamins or nutrients you can expect to see a reversal into betterment once your body consistently receives the vitamins and minerals it has been lacking.
Can You Take Vitamin B12 And Biotin Together?
Yes, you can take vitamin B12 and biotin together.
As a B complex they do complement each other as it works together internally. Though they may play different roles in the body, they do go well with each other's duties.
Can B Vitamins Cause Hair Loss?
B vitamins have not been linked to cause hair loss, however when reversed there are studies that show that a lack of or deficiency in B vitamins can cause significant hair loss.
B Vitamin Deficiencies Explained
B vitamins work in unison on a cellular level, from creating healthy red blood cells to communicating to your body it’s time to create new cells.
When this complex is introduced back into your body through supplementation it is fueling the need to function in its best capacity.
The integrity of the vitamins and minerals that we take in also make 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 ensuring the quality and quantity of the nutrients you put into it makes a difference in the body’s performance capabilities.
We have a body that is constantly evolving as well as adapting and we need to ensure it has all the proper nutrients it needs to not just survive but to thrive in all areas of our organs via our blood stream.
Safety, Side Effects, And Precautions Of B Vitamins
While B vitamins are considerably safe to take on a daily basis you will want to communicate to a physician if you are taking vitamin B as it can trick blood work.
>If you do not tell your doctor you are taking B vitamins it leaves the potential of being misdiagnosed for different health concerns.
Again, B vitamins will not induce health threatening disease or trigger your body in a negative way, it just has the ability to lie on a test for you.