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B vitamins for hair - The most important b vitamins for your hair

by Lotte Lindgren on Apr 14, 2023

Read through by Dorthe Kristensen

Hairdresser and former co-owner of the award-winning hairdressing chain Zoom by Zoom
With many years of experience in the hairdressing industry, Dorthe has advised many customers about hair and hair care. Dorthe has read through this blog entry to ensure high quality and professionalism. This blog post is professionally updated on April 10, 2024.

Table of contents

B vitamins are a group of nutrients that play a role in many of the body's processes. In addition to their known benefits for normal energy production, nervous system and skin health, B vitamins also play an important role in the normal growth and health of hair. In this article, we will explore how B vitamins can help maintain hair, as well as which specific B vitamins are most beneficial for hair.

Hair is an important part of our appearance and self-image, and many people are looking for ways to improve the health and appearance of their hair. In addition to using different hair care products and methods, diet and nutrients can also play a role in maintaining normal hair. One of the important groups of nutrients that can contribute to hair is the B vitamins.

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What are B vitamins?

B vitamins are a group of water-soluble vitamins that play a role in many of the body's vital functions. The eight different B vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12). These vitamins are necessary to maintain normal hair, nervous system, energy production, brain function, as well as the production of DNA and red blood cells.

B vitamins and the hair

B vitamins play a role in the normal growth and health of hair. They are involved in the metabolic processes necessary for hair formation and regeneration, as well as maintaining a normal scalp. A study from the Alopecia Areata Association has also shown that the B vitamin biotin has a positive effect on the hair cycle. There are also many other hair vitamins that have either a direct or supporting effect on normal hair.

Specific B vitamins for the hair

Not all B vitamins are equally effective when it comes to hair. Some of the most beneficial B vitamins for hair include:

Biotin (B7)

Biotin is an important B vitamin known to maintain normal hair. It plays a role in the normal growth and strength of the hair, as well as in the production of keratin, which is the protein that makes up the hair. Biotin is found naturally in foods such as eggs, nuts, seeds, fish and liver. If you want to read more about bioin for hair, read along here.

Niacin (B3)

Niacin is another B vitamin that can indirectly contribute to hair health. It promotes blood circulation in the scalp, which can contribute to more nutrients reaching the scalp and thus provide good conditions for maintaining normal hair. Niacin is found in foods such as meat, fish, whole grains and nuts.

Pantothenic acid (B5)

Pantothenic acid is a B vitamin that contributes to normal energy metabolism. Pantothenic acid is found naturally in many foods, including meat, chicken, eggs, dairy products and vegetables.

Pyridoxine (B6)

Pyridoxine is an important B vitamin that contributes many supportive effects. It is involved in the production of melanin, which is the pigment that gives hair its color. Pyridoxine is found in foods such as meat, fish, legumes, nuts and bananas.

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How can one increase the intake of B vitamins?

To increase the intake of B vitamins, one can include foods rich in these nutrients in one's diet. Foods such as eggs, meat, fish, nuts, seeds, legumes, dairy products and vegetables can be a good source of B vitamins. There are also hair supplements available that contain B vitamins in concentrated form. However, it is always important to consult a healthcare professional before starting to take supplements to ensure that it is safe and appropriate.

We can recommend our hair vitamins, which have a high content of, among other things, biotin and zinc, which help to maintain normal hair.

Other factors for healthy hair

In addition to an adequate intake of B vitamins, there are also other factors that can contribute to maintaining normal hair:

A healthy diet

A balanced diet rich in nutrients such as protein, fatty acids, vitamins and minerals is important for hair health. It is important to include a wide variety of foods in your diet to ensure that you get all the necessary nutrients for normal hair growth and health.

Good scalp care

A healthy scalp is essential for healthy hair. It is important to maintain a clean and well-moisturized scalp, as well as avoid excessive use of heat styling tools, aggressive chemical treatments and tight hairstyles, as these can damage the hair and scalp.

Stress kan give hårtab

Protection from the sun

The sun's harmful UV rays can also negatively affect the health of the hair. It is important to protect the hair from the sun by using hair products with sun protection or by wearing a hat or scarf when staying in the sun for a long time.

Avoid stress

Stress can have a negative impact on hair health. It can lead to increased hair loss and impaired hair growth. It is important to find ways to manage stress, such as regular exercise, meditation or other relaxation techniques. If you are more interested in how stress affects hair, read our blog post about hair loss due to stress here.

Gentle hair washing and styling

Too frequent hair washing and use of heat styling tools can damage the hair and make it more fragile. It is important to wash the hair with a mild shampoo and avoid pulling or stretching it during styling. Use of heat styling tools should also be limited and a heat protectant spray should be applied before use.

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B vitamins play a role in normal hair health and growth. A sufficient intake of B vitamins, especially biotin, can help to maintain normal hair. It is important to include foods rich in B vitamins in your diet or consider supplements on the advice of a health professional. In addition to B vitamins, it is also important to maintain a healthy diet, good scalp care, sun protection, stress management and gentle hair washing and styling to achieve and maintain healthy and beautiful hair.

FAQ about B vitamins for hair

Can I get too much B vitamins?

Yes, however there is a very small risk of this as it is a water soluble vitamin. This means that you often urinate the vitamins the body does not need. However, an excessive intake of B vitamins can lead to unpleasant side effects. It is important to follow the recommended doses and consult a healthcare professional before taking supplements.

What other foods contain B vitamins?

B vitamins are found in a variety of foods, including meat, fish, eggs, dairy products, nuts, seeds, legumes and vegetables.

Can B vitamins help prevent gray hair?

There is not enough scientific evidence to determine whether B vitamins can prevent gray hair. Gray hair is primarily due to aging and genetic factors. You can read more about gray hair here.

Can B vitamins help with male hair growth?

B vitamins can help maintain normal hair and hair growth in both men and women if there is an underlying nutritional deficiency. However, it is important to consult a healthcare professional to determine the underlying cause of hair loss. You can read more about hair loss in men here.

Is it safe to take vitamin B supplements during pregnancy?

Pregnant women should always consult their doctor before taking any type of dietary supplement, including B vitamins, to ensure it is safe for them and their baby.

What are the most common symptoms of vitamin B deficiency?

The most common symptoms of B vitamin deficiency may include fatigue, decreased appetite, skin rash, muscle weakness, irritability.

Can I get B vitamins from supplements if I'm vegetarian or vegan?

Yes, there are B vitamin supplements that are suitable for vegetarians and vegans as they are plant-based.

What is the recommended daily dose of B vitamins?

The recommended daily dose of B vitamins may vary depending on age, gender and individual needs. It is best to consult a healthcare professional for the correct dosage.

How do I know if I have a B vitamin deficiency?

If you experience symptoms such as fatigue, decreased appetite, skin rash, muscle weakness or other unexplained symptoms, it may be a good idea to consult a doctor to get a blood test and have your B vitamin levels tested.

Is it necessary to take vitamin B supplements if I have a balanced diet?

If you have a balanced diet that includes a wide variety of foods from all food groups, it may be possible to obtain adequate amounts of B vitamins through diet alone. However, dietary supplements may be necessary if you have a certain health condition, a restricted diet or are in doubt about your nutritional needs.

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