When people start noticing more hair in the brush, vitamins are usually the first thing they look into. B vitamins especially. That makes sense: there are eight of them, and they show up in pretty much every hair supplement.
I'm going to go through them one by one: what each does, which ones get linked to hair, how much you need and, just as important, when more becomes too much.
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.
You can get them from a balanced diet. Real life isn't always a balanced diet, though, and that's usually when people start looking at supplements.
The eight are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), B6, biotin (B7), folate and B12.
Vitamin B Complex Benefits
B vitamins help your body's enzymes do their jobs, and they're part of how your cells turn over. They're involved in:
- Making healthy red blood cells
- Turning food into energy
- Brain and nervous system function
- Normal metabolism
Can Vitamin B Complex Help With Hair Growth?
B vitamins help make red blood cells, which carry oxygen all over your body, scalp included. If you're low in certain B vitamins, your hair can be one of the places it shows.
If you already get enough, the research on taking extra for hair is limited. So the first step is finding out whether you're actually low. A doctor can check with a simple blood test.
Which B Vitamins Are Good For Hair Growth?
These are the ones you'll hear about most when it comes to hair:
- B2
- B3
- B7
- Folate
- B12
B-2 (Riboflavin)
Your body uses riboflavin to make two coenzymes involved in energy and cell growth.
Hair follicles are constantly making new cells, so like the rest of you, they rely on good nutrition overall.
B-3 (Niacin)
Niacin helps turn food into energy. You'll see it mentioned a lot in hair care, but honestly, the research on niacin and hair growth is limited.
B-7 (Biotin)
Biotin helps your body use amino acids, glucose and fatty acids.
A biotin deficiency is rare. When it happens, though, thinning hair is one of the signs, and in some cases more significant hair loss. More on biotin and hair here.
How Much Biotin Should You Take For Hair Growth?
Most people get enough from food. According to the National Institutes of Health, adults need about 30 mcg a day.
Many hair supplements contain way more than that, so talk to your doctor before you pick a dose. And one thing worth knowing: high doses of biotin can throw off some lab tests, so always tell your doctor you take it.
How Do You Know If You Have A Biotin Deficiency?
Your body usually lets you know when something's off.
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 problem.
B-9 Folate
Folate is the natural form, found in food. Folic acid is the version used in supplements and fortified foods. It's involved in making DNA and new cells.
A deficiency can show up in your hair, skin and nails. But more isn't always better here: according to the National Institutes of Health, too much folic acid can hide a B12 deficiency. One more good reason to check with your doctor before taking high doses.
B-12
B12 matters for your DNA, your brain and making red blood cells.
Is it OK to take 1000 mcg B12 daily?
B12 has a low risk of toxicity, and according to the National Institutes of Health, no upper limit has been set. Lots of supplements have 1,000 mcg or more.
I'd still run it by your doctor, especially if you take other medications, since B12 can interact with some of them.
How Much B12 Should I Take Daily For Hair Growth?
Adults need 2.4 mcg a day. Taking more won't necessarily do anything for your hair. If you think you might be low, a blood test will tell you.
Will Hair Grow Back From B12 Deficiency?
If a B12 deficiency is behind your hair loss, hair often comes back once your levels are back to normal. It can take several months, though.
A doctor can help you find the cause and the right way to fix it.
Can You Take Vitamin B12 And Biotin Together?
Yes, generally. They do different jobs in your body.
Just check your total daily dose with your doctor, like you would with any supplement.
Can B Vitamins Cause Hair Loss?
Not at normal doses. On the other hand, being low in some B vitamins can contribute to hair loss.
B Vitamin Deficiencies Explained
B vitamins work as a team, from making red blood cells to signaling your body that it's time to make new cells. When you get back the ones you were missing, through food or a supplement, your body can get back to working the way it should.
I like to compare it to a car. Cheap fuel and skipped oil changes eventually catch up with you. Your body works the same way, it's just a lot more expensive.
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Safety, Side Effects, And Precautions Of B Vitamins
B vitamins are generally safe at recommended amounts. But more isn't always better, and this is the part I'd really pay attention to:
- 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 hide a B12 deficiency.
- High doses of biotin can throw off some lab tests.
Always tell your doctor which supplements you take, especially before blood work, so your results get read correctly.