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

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.

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.

Symptoms of B-vitamin deficiency and hair loss

Hair loss can often be a sign of a lack of essential nutrients, including B vitamins. These vitamins play a key role in maintaining normal hair, and their deficiency can lead to various problems with hair growth and scalp health. To understand how B vitamin deficiency affects your hair and how you can recognise the symptoms, let's dive deeper into the individual B vitamins and their importance.

Thin and brittle hair

One of the most obvious symptoms of B-vitamin deficiency is thin and brittle hair. Biotin (Vitamin B7) is known to maintain normal hair as it plays a crucial role in the production of keratin, a protein that makes up hair. Research has shown that biotin deficiency can lead to hair loss and brittle hair Zempleni, J., et al., 2009. If your hair is thinning or breaks easily, it could be an indication that you are biotin deficient.

Hair loss

Vitamin B12 is essential for the production of red blood cells, which transport oxygen and nutrients to the hair follicles. A study published in the Journal of the American Academy of Dermatology found that B12 deficiency can disrupt the growth cycle of hair follicles, resulting in increased hair loss Rushton, D.H., et al, 2002. If you're experiencing unexplained hair loss, it may be worth getting your B12 levels tested.

Dry and flaky scalp

A dry and flaky scalp can be a symptom of riboflavin (Vitamin B2), niacin (Vitamin B3), and pyridoxine (Vitamin B6) deficiency. These vitamins help regulate sebum production and improve blood circulation in the scalp. According to an article in Dermatology Research and Practice, a lack of these vitamins can result in an unhealthy scalp that can lead to hair loss Smith, G., et al, 2011.

Slow Hair Growth

Folate (Vitamin B9) is essential for cell division and growth. A folate deficiency can result in slower hair growth as hair follicles do not get the necessary nutrients to produce new hair. A study in the British Journal of Dermatology showed that folate deficiency can negatively affect the hair growth cycle Rathore, A., et al, 2006.

Pale or Yellowish Skin

Another indication of B12 deficiency can be pale or yellowish skin. This is because B12 deficiency affects the production of red blood cells, which can result in anaemia. Anaemia can lead to reduced oxygen supply to the hair follicles, which in turn can cause hair loss. According to a study published in the American Journal of Clinical Nutrition, B12 deficiency can lead to significant changes in hair follicle health Stabler, S.P., et al, 1997.

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.

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.

The Best Food Sources of B Vitamins for Hair

B vitamins play a crucial role in hair health, and the best ways to get them is through a balanced diet. Here are some of the best food sources of B vitamins that specifically benefit hair, along with information on which B vitamins they contain and in what amounts.

1. eggs

Eggs are a great source of biotin (Vitamin B7), which is known to maintain normal hair. One large egg contains approximately 10 mcg of biotin. In addition, eggs also contribute pantothenic acid (Vitamin B5).

2. Almonds

Almonds are rich in biotin and niacin (Vitamin B3). A 28 gram serving of almonds contains approximately 1.5 mcg biotin and 0.95 mg niacin.

3. Spinach

Spinach is an excellent source of several B vitamins, including folate (Vitamin B9) and riboflavin (Vitamin B2). 100 grams of spinach contains approximately 194 mcg folate and 0.19 mg riboflavin. Folate is important for cell renewal, which is essential for hair.

4. Salmon

Salmon is rich in several B vitamins, especially B12 (cyanocobalamin) and B6 (pyridoxine). 100 grams of salmon contains around 3.5 mcg of vitamin B12 and 0.8 mg of vitamin B6. These vitamins play an important role in producing red blood cells that transport oxygen and nutrients to the scalp and hair follicles.

5. Avocado

Avocados are packed with several B vitamins, including biotin, folate and B5. A whole avocado contains approximately 2-6 mcg of biotin, 81 mcg of folate and 1.39 mg of pantothenic acid.

6. Oatmeal

Oatmeal is a good source of B1 (thiamin), B6 and folate. One cup of cooked oatmeal contains around 0.18 mg thiamine, 0.14 mg B6 and 13 mcg folate.

7. Chicken breast

Chicken breast is a good source of niacin (B3) and pyridoxine (B6). 100 grams of chicken breast contains approximately 14.8 mg niacin and 0.5 mg B6. These B vitamins help improve scalp health by increasing blood circulation and oxygen supply to the hair follicles.