Vitamins For Woman

Vitamin B for Hair Growth

margaret etudo

Medically Reviewed By Margaret Etudo, BPharm. Written By The Vitamins For Woman Team.

Are you thinking about how to improve your hair growth and treat specific hair issues? You can’t leave out your B vitamins.

vitamin b for hair growth

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It’s possible that when looking for supplements to increase your hair development, you came upon vitamin B for hair. You’re curious now about the contents of this vitamin. Well, for both men and women, these vitamins are essential for promoting healthy hair development.

Worldwide, you can find numerous varieties of B vitamins in dietary supplements. They assert to provide unique advantages for your health and wellness, including advantages for your hair’s b complex. Is vitamin B complex beneficial to hair, then? 

There is conflicting scientific data on the function and efficacy of vitamin B in the process of hair development. For this reason, we shall describe the various forms of vitamin B complex and their respective health benefits. We have also listed some of the deficiencies with the different forms of vitamin B, including their side effects and precautions. So, let’s go, tribe!

Vitamin B for Hair Growth

What comes to mind when you hear “vitamin B for hair growth”? A lot of people may want to define vitamin B as one vitamin. However, B vitamins are often found in eight different forms, each of which serves a unique purpose in the body.

Vitamin B12, folic acid (folate), pantothenic acid (B5), thiamine (B1), riboflavin (B2), niacin (B3), and biotin (B7) are among the forms of vitamin B for hair. Because they dissolve in water, they guarantee that your body can metabolize vital nutrients like lipids, proteins, and carbs.

Seafood, eggs, and meat are good sources of B vitamins. You can include different foods in your regular meals, whether vegetarian or vegan.

Vitamin B Complex Benefits

The vitamin B complex is a set of eight water-soluble vitamins that can improve cell development and ease nutrient absorption in your body. Research shows that the use of vitamin B complex supplements may help to lighten one’s mood and performance.

Other vitamin B complex benefits for hair include:

  • Reduce depression and anxiety
  • Support healthy hair growth
  • Production of healthy red blood cells
  • Relieve stress
  • Sustain energy levels
  • Improve brain functioning 

People with B vitamin deficiencies may develop one or two medical issues. A professional healthcare provider can recommend the right B vitamins for specific health situations. However, pregnant women and older adults should use vitamin B complex supplements.

Can Vitamin B Complex Help With Hair Growth?

Yes. Vitamin B complex helps with hair growth when there is a healthy cell renewal of red blood cells on the scalp. Red blood cells are essential in hair growth because they not only transport oxygen but also micronutrients around different parts of the body. 

This renewing process will naturally support your hair follicles and promote faster growth. Your scalp is also an excellent foundation to host nutrients to boost new hair growth.

Which B Vitamins Are Good For Hair Growth?

All eight B vitamins, including B2, B3, B7, B9, and B12, are suitable for hair growth.

B2 (Riboflavin)

The first form of vitamin B for hair is riboflavin or vitamin B2, which contains two coenzymes responsible for your body to generate new cells. It also helps your body to maintain normal levels of the amino acid homocysteine used to produce proteins. Some of the common foods you can find in riboflavin include cereals, chicken breast, beef steak, yogurt, almonds, mushrooms, and specific kinds of salmon.

B3 (Niacin)

Vitamin B3 is not scientifically recognized as supporting hair growth but can help develop healthy hair. Its specific role in the body is to help cleanse and transport blood through your body. And as we know, the red blood cells carry oxygen and nutrients for various functions, including hair growth.

Niacin moisturizes the hair and scalp to prevent dryness and dandruff. It also helps in the repair of DNA because there could be DNA damage to the scalp as a result of stressors in the environment.

B7 (Biotin)

Biotin is one of the best-known nutrients in hair care and for a good reason. It is a complex carboxylase structure that supports amino acids, glucose, and fatty acids in our hair. Biotin is responsible for healthy cell signaling vital in processes such as body tissue repairs.

People with a biotin deficiency will likely experience mild hair loss, which is why it is necessary for hair, skin, and nail supplements. Although the gut naturally produces biotin, food sources of this vitamin include vegetables like sweet potatoes, broccoli, avocados, seeds, nuts, and mushrooms.

B9 (Folic Acid)

Folate is an essential vitamin that functions as a coenzyme in the synthesis of DNA. It also produces red blood cells transporting oxygen and nutrients around your body. Natural sources of folate include spinach, sprouts, Brussels, mustard greens, asparagus, black-eyed peas, fortified breakfast cereals, spaghetti, and beef liver.

B12 Vitamin

This vitamin can affect hair growth in two ways. The first is that it helps the body to produce red blood cells. Secondly, it ensures that the red blood cells are in the right state to transport oxygen around the body.

If you have vitamin B12 deficiency, your hair follicles may not have the proper oxygen to grow thicker hair. Besides dairy products, liver, and beef, you can also find plant-based vitamin B12 in fortified cereals and nutritional yeast.

How Much Biotin Should You Take For Hair Growth?

The daily recommended biotin intake to improve hair growth is at least 30 mcg. However, this is up for debate. Newborn babies may require just about 5 mcg, while breastfeeding women can take up to 35 mcg or more.

In rare cases, most people have biotin deficiencies and can get a healthy amount of these vitamins from a diet or gastrointestinal bacteria. You can get a proper amount of biotin from a daily intake of supplements and a balanced diet with good protein sources.

If you take supplements, you can take biotin alone or with other B-complex vitamins. Some healthcare websites may recommend 2,000 to 5,000 mcg of biotin for hair growth. However, not all doctors may agree with this prescription, as 5,000 mcg may or may not lead to health issues.

How Do You Know If You Have a Biotin Deficiency?

It’s rare to find cases of biotin deficiency. However, it is possible. We can know when we have a biotin deficiency through our body appearances and changes. 

Similar to deficiencies in other areas, your body can show signs of biotin deficiency when you notice changes in your hair growth. These changes include hair loss, dehydrated skin and eyes, cracking in the corners of the mouth, loss of appetite, depression, fatigue, and insomnia.

During pregnancy, there may be a biotin deficiency in healthy women because the division of cells in a developing fetus requires biotin. This B vitamin helps in producing essential carboxylases that are biotin-dependent.

Vitamin B12 And Biotin

You can take vitamin B12 and biotin together. B12 and biotin are B-complex vitamins and can complement each other in certain body functions. Though each vitamin may play different bodily roles, they go well together.

While taking vitamin B12 supplements, your body’s need for biotin may increase. If biotin is insufficient in your body, you may experience skin problems, brittle hair, and weak nails. So, how much biotin is recommended for a vitamin B12 treatment?

Some direct sources allow you to get a good amount of biotin to complement vitamin B12 supplements. These sources include dietary intake and gut bacteria production. However, the required amount of biotin that you can get from diet and gut bacteria production is uncertain. 

B Vitamin Deficiencies Explained

The various vitamin B complex benefits for hair include producing healthy red blood cells and communicating the right time to generate new cells. Reintroducing B complex vitamins into your body through supplements can fuel your body’s need to perform well.

Our bodies are like cars that require maintenance and a regular oil change to ensure that the car runs at its best. As soon as you skip an oil change, the car runs down and may become less efficient with time.

Similar to a car, we have a body that is constantly changing and adapting to new lifestyles. So, we need to ensure it has all the proper nutrients to survive and thrive in all parts of the body.

Safety, Side Effects, And Precautions Of B Vitamins

Vitamin B for hair is water-soluble, so there’s little risk of consuming an excessive amount through supplements. If your body has more B vitamins than required, it simply eliminates the excess through your urine. 

However, some B vitamins can lead to health issues when taken excessively. For example, high doses of vitamin B6 in the body can cause nerve coordination issues. In some cases, excessive use of some vitamin B complex supplements over time may cause liver issues. 

As such, a healthcare provider may advise taking high doses of vitamin B complex supplements.

Frequently Asked Questions

Yes. It is ok to take 1000 mcg of B12 daily because it is water soluble and may pose little or no risk to the body.

One thing for sure is that the lowest amount of B12 that you should take is 2.4 mcg. If you want to improve your hair growth, you can increase this dosage to 3 mcg and beyond.

Yes. Your hair can grow back from B12 deficiency. When you introduce micronutrients to your body, it immediately gets revived to ensure body organs are working properly. If you lack specific vitamins or vitamin B hair supplements, you should expect opposite results on your hair growth.

Final Thoughts For You

Hair loss is linked to some B-complex vitamin deficiencies, so if you are not deficient, taking B vitamins won’t likely increase your hair growth. You will notice some of the changes above if you have a B vitamin deficiency.

We can proffer some of the best supplements for hair to ensure you are on the right track with your hair growth journey. However, if you take a regular, well-balanced diet alongside multivitamins, there will be little or no need to recommend vitamin B complex supplements.

Take consultations with your doctor very seriously to avoid the risk of taking the wrong vitamin B for hair quality or quantity.

  1. Benton D, et al. Vitamin supplementation for 1 year improves mood. Neuropsychobiology. 1995;32:98–105. doi: 10.1159/000119220.
  2. Xiang, S., and Tong, L. (2008) Nat. Struct. Mol. Biol. 15, 295-302.
  3. Said HM. Biotin: biochemical, physiological, and clinical aspects. Subcell Biochem 2012;56:1-19.
  4. Trüeb RM. Serum Biotin Levels in Women Complaining of Hair Loss. Int J Trichology. 2016 Apr-Jun;8(2):73-7.
  5. Sims RT. The measurement of hair growth as an index of protein synthesis in malnutrition. Br J Nutr. 1968;22(2):229–236.
  6. O’Donnell J. Polar hysteria: An expression of hypervitaminosis A. Am J Ther. 2004;11(6):507–16.
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SammyTwist
SammyTwist
8 months ago

hey Vitamins For Woman, was reading about B12 and biotin, do you think they can actually replace hair loss treatments? kinda skeptical here but open to ideas.

GreenThumbGina
GreenThumbGina
Reply to  SammyTwist
8 months ago

I’ve tried B12 supplements for a few months, saw some changes but it’s not a magic bullet. Definitely helps, but gotta keep expectations realistic.

CurlyCare
CurlyCare
Reply to  SammyTwist
8 months ago

Biotin’s a game changer for me! Noticed my hair getting thicker. It’s not instant but gives some great results over time.

Jerry Beans
Jerry Beans
8 months ago

Great article on Vitamin B for hair growth. I’ve been using Biotin for months, and the difference is noticeable. Highly recommend giving it a try.

MsCuriosity89
MsCuriosity89
8 months ago

so if I start popping B vitamins, will I turn into Rapunzel or is that just wishful thinking? 😅 Looking for that magic pill, haha.

HarshTruth
HarshTruth
8 months ago

everyone talks bout these vitamins like they’re some miracle. tried biotin and nothing. maybe its just me, but not buying all this hype anymore.

VeggieVince1975
VeggieVince1975
8 months ago

Intriguing read about B vitamins. Incorporating them through diet has helped my overall health, including hair. It’s all about that balance, isn’t it?

Tiff_in_Texas
Tiff_in_Texas
8 months ago

Loved this piece! Been a big believer in Biotin for hair growth. Anyone else see major improvements? Would love to hear your stories!

techbro_22
techbro_22
8 months ago

if we’re upgrading our tech, why not upgrade our hair game too right? B vitamins are like the software update for hair lol.

Linda_the_Librarian
Linda_the_Librarian
8 months ago

A balanced perspective on B vitamins for hair growth. It’s refreshing to see an article that’s informative without promising unrealistic results.

CritiqueKing
CritiqueKing
8 months ago

I appreciate the overview of B vitamins, but what about the studies backing these claims? We need more than anecdotal evidence to prove efficacy.

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6 months ago

[…] you bought some supplements or vitamins for afro hair growth, you can take them to your doctor to review and drop their thoughts on the […]

margaret etudo

medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.

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