The b-group of vitamins consists of 8 different types of vitamins- Vitamin B1, B2, B3, B5, B6, B7, B9, and B12. Each of these vitamins serves a vital function in promoting the proper functioning of the body. For instance, vitamin B1 produces enzymes that help break down sugar, vitamin B2 facilitates the growth and development of body cells, and vitamin B5 is used to produce energy and hormones.
Out of all of the b-group vitamins, vitamin B7 is especially significant for hair growth because it helps in the absorption of keratin, a structural protein that promotes healthy skin, hair, and nails. The best source of b-group vitamins is meat, poultry, seafood, legumes, nuts, nutritional yeasts, eggs, leafy greens, cheese, broccoli, liver, and seeds. Now, let’s take a look at how the b-group vitamins benefit hair.
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Vitamin B1- Vitamin B1, which is chemically known as thiamine, is a vitamin that plays a crucial role in converting nutrients from food into energy that is used to grow hair. It improves metabolic activity and stabilizes high sugar levels. Studies have shown that high sugar levels lead to hormonal imbalance which is detrimental to hair growth and can even cause hair fall. The best source of vitamin B1 is kale, potatoes, pork, cereal grains, sunflower seeds, brown rice, asparagus, cauliflower, and oranges.
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Vitamin B2- Vitamin B2 or riboflavin is an essential vitamin for hair growth and structure because it boosts hair growth by boosting the stimulation of hair follicles. One of the main roles of riboflavin in the body is to maintain normal levels of homocysteine, an amino acid that creates a protein that supports healthy hair. Bananas, persimmons, chard, okra, cottage cheese, milk, yogurt, meat, eggs, green beans, and fish are the best source of vitamin B2.
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Vitamin B3- Vitamin B3 is also known as niacin, a chemical body that our bodies used to produce a coenzyme known as nicotinamide adenine dinucleotide, which is involved with cellular energy metabolism and energy production. It is also used to convert nutrients into energy, repair DNA, produce fat, and boost hair growth by getting rid of the toxins in the blood and improving blood circulation on the scalp when applied topically. Chicken, beef, eggs, salmon, tomatoes, leafy vegetables, broccoli, lentils, and carrots are good sources of Vitamin B3.
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Vitamin B5- Vitamin B5 or pantothenic acid is commonly used in hair treatments to reduce hair fall and promote hair growth because it has antioxidant properties that benefit hair. Whole grains, yogurt, meats, avocados, and broccoli is the best source of vitamin B5.
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Vitamin B6- Vitamin B6 or pyridoxine is an essential nutrient used by our body to break down micronutrients such as carbohydrates, proteins, and fats. It also improves the production of hemoglobin which carries oxygen for the production and repair of all cells, including the ones that target hair production. Nuts, bananas, chickpeas, squash, and beef liver is the best source of vitamin B6, a vitamin that facilitates the formation of red blood cells and proper brain function.
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Vitamin B7- Vitamin B7 is also known as biotin and it is an essential nutrient in skin and hair care. The best source of vitamin B7 is cheese, broccoli, spinach, egg yolk, and liver. Vitamin B7 aids the absorption of other nutrients, especially structural protein keratin that promotes healthy nails, skin, and hair. Its deficiency leads to dermatitis.
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Vitamin B9- Vitamin B9 or folate acid plays a crucial role in the production of DNA. It also improves the synthesis of red blood cells, reduces premature greying of hair, makes hair more hydrated, and restores damaged hair. Foods such as leafy vegetables, fortified grain products, liver, peas, sunflower seeds, and legumes are rich in vitamin B9.
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Vitamin B12- Sometimes lack of oxygen to the hair follicles is the reason behind hair fall and reduced hair growth. Vitamin B12 or cobalamin essentially promotes hair growth by affecting the production of red blood cells which carry oxygen to the scalp and lead to a thick growth of healthy hair. Foods that are good sources of vitamin B12 are meat, milk, milk products, fortified nutritional yeast, fortified cereals, eggs, and fortified soy products.
