Your hair at its healthiest best is a result not just of the topical serums and conditioners that you use, but of the vitamins and minerals you pack into your daily diet. One of the most important vitamins for hair health is also one that is easy to miss the mark on: vitamin B, a group (known as vitamin B complex) that consists of water-soluble thiamine (B1), riboflavin (B2), pyridoxine (B6), and cyanocobalamin (B12). “Vitamin B is important for hair growth and health because it helps to maintain the strength of follicles and supports healthy scalp conditions,” says Besty S. Jacob, a Florida-based optometrist at True Eye Experts. “It also encourages cell growth, promotes metabolism, and helps produce melanin which gives your hair color. Additionally, vitamins B2, B5, B6, and biotin help keep your hair healthy by providing essential nutrients.”
Given the important role B vitamins have for your overall health and, more specifically, hair health, you may be thinking about ways you can ensure you’re getting enough of this nutrient. These are the best vitamin B supplements for hair growth, according to health experts.
Why is vitamin B important?
B vitamins such as folic acid (B9) and B12 have been found to be essential in helping to create red blood cells, according to Musculoskeletal Specialist Stacey Roberts PT, RN, MSN. “These red blood cells travel through the blood supplying oxygen to the cells and tissues including hair follicles that need these essential nutrients for growth,” Roberts says. “Without it, the hair becomes brittle and easily damaged. Biotin (B7) helps hair growth by supporting the production of keratin which is essential for growth of hair, skin and nails.”
A vitamin B deficiency can cause dryness, brittleness and excessive shedding of the hair, Dr. Jacob stresses. “Symptoms can range from thinning of the hair to complete baldness in extreme cases. Vitamin B deficiency can also lead to skin rashes or dermatitis on the scalp and discoloration of the skin.”
What’s the best way to get vitamin B?
The best way to get any vitamin or mineral into your body is via foods — and knowing which ones are an excellent source of vitamin B is a helpful way to begin.
“The best food to eat for vitamin B are dark leafy greens, nuts, legumes, eggs, fish and dairy products,” Dr. Jacob says. “Other sources of vitamin B include whole grains, wheat germ and brewer’s yeast.”
The best thing to do to make sure your body can absorb the B vitamins from food is keeping your gut healthy by avoid foods that damage your gut such as trans fats, high levels of process foods, and lots of refined sugar, Roberts adds. “Then taking a probiotic as well and eating more whole foods, like nuts, seeds, legumes, vegetables that contain a multitude of different nutrients,” Roberts says. “Having a multi-strain probiotic can also help improve gut health and therefore absorption of nutrients such as B vitamins.”
Vitamin B12
Of all the B complex vitamins, B12 may be the most difficult to get enough of, especially if you follow a vegetarian or vegan diet.
“When vitamin B12 levels are low, your hair follicles may not be able to grow new hair as efficiently, resulting in hair loss,” says Dr. Enrizza Factor, a dermatologist at My Eczema Team. “A vitamin B12 deficiency can also cause symptoms of anemia, which is associated with low iron levels, hair thinning, and hair loss. Only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss. Good sources of vitamin B12 meat, fish, milk, cheese, eggs, and some fortified breakfast cereals.”
Vitamin B supplements
If you suspect you aren’t getting enough B vitamins like B12 from your daily diet, a supplement can come in and play an important role in bridging this gap in your nutrition.
Dr. Jacob’s pick of some of the best supplements that contain vitamin B and can help with hair health include Nature Made Vitamin B Complex Gummies, Nature's Bounty Hair Skin & Nails Vitamins with Biotin and Vitafusion Extra Strength Hair Growth Gummy Vitamins. “All these supplements provide a complete blend of essential vitamins, including vitamins A, C, D3 and E, along with nourishing biotin, which helps support healthy hair growth from within,” Dr. Jacob says.
If you are struggling with hair loss and shedding, it’s also a wise idea to visit a board-certified dermatologist or hair health expert before you begin a new routine. An expert can diagnose the root cause of your hair health issues and help you come up with a personalized plan to address them.
