Wondering does vitamin B help with hair growth? And are you looking for Vitamin B rich foods that can help promote hair growth? Well, read on to find how Vitamin B helps with hair growth and what foods to eat to improve hair growth and health!
You’ll find that there are many food items rich in Vitamin B that can help promote hair growth. But it’s still important to know how exactly Vitamin B helps with hair growth and how much of it your body needs to improve hair health.
And most importantly, what’s the best source of Vitamin B you can take that’s most effective to improve hair growth!
In this article, I’ll explain the evidence for the hair growth effects of vitamin B, what to look out for, and how to achieve better hair growth.
First, let’s answer the burning question ‘does vitamin B help with hair growth?’
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Does Vitamin B Help With Hair Growth?
Vitamin B definitely helps in hair growth. Let’s understand how.
Vitamin B suppresses the overproduction of sebum, which causes hair loss. And so is a necessary ingredient for hair growth.
But you should know that there are many types of vitamin B. And each has a different effect on the body. Which is why, it’s necessary to know the types of vitamin B and their effects. Especially those that help with hair growth.
There are two types of vitamin B that are said to be particularly effective for hair growth:
(i) vitamin B2 and (ii) vitamin B6.
Read on to understand the effects of vitamin B2 and vitamin B6. I’ll also list foods that are rich in Vitamin B2 and B6 so you can start including them in your diet to promote hair growth.
How Vitamin B2 Helps With Hair Growth And Which Vitamin B2-Rich Foods You Should Take To Promote Hair Growth
Vitamin B2 is effective in preventing excessive sebum secretion, which causes hair loss. Other than that, it also promotes cell division in the hair and is involved in cell regeneration, making it an important vitamin for hair growth.
Some of the Vitamin B2 rich foods that can help promote hair growth are:
- Dairy products
- Natto (fermented soybeans)
- Green and yellow vegetables
I recommend you to include these foods in your diet for healthy hair.
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How Vitamin B6 Helps With Hair Growth And Vitamin B6-Rich Foods You Should Take To Promote Hair Growth
Hair is made up of a protein called keratin, and vitamin B6 promotes the production of protein.
For better hair growth, it is a good idea to actively take vitamin B6 supplements and include Vitamin B6 rich food in your diet.
However, you have to be careful about how much vitamin B6 you consume. Vitamin B6 is actually synthesized by intestinal bacteria in the body, and there is a risk of peripheral sensory neuropathy or sensory neuropathy if taken in excess.
The recommended daily intake of vitamin B6 is about 1.4 mg for men and 1.2 mg for women over 18 years of age, and no food contains more than 1 mg of vitamin B6 in 100 mg of edible portion.
The tolerable upper limit is set at 50 mg or more for adult males and 40 mg or more for adult females at any age. Therefore, there is no need to be overly concerned about vitamin B6 overdose, as long as you do not overdose on supplements.
Rather, be aware that you should take the vitamin B6-rich foods listed below in moderation and on an ongoing basis.
Here are some Vitamin B6 rich foods you can easily (and consistently) include in your diet:
Among the five vitamin B6-rich foods listed above, liver is recommended for hair growth because it is also rich in vitamin B2, which was listed earlier.
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Types Of Vitamins And How To Take Them To Promote Hair Growth
We have just discussed the fact that vitamin B is effective for hair growth but if you do not know how to take vitamins effectively, you may lose out.
This is because there are two main types of vitamins and they differ in the way they stay and work in the body. In fact, you need to be relatively careful not to overdose, or take them frequently and in several divided doses.
So let us explain the two types of vitamins and how to take them.
#1 — Water-soluble Vitamins, Including Vitamin B
All of the following nine vitamins, including vitamins B2 and B6, which are effective for hair growth, are classified as water-soluble vitamins.
- Vitamin B1
- Vitamin B2
- Vitamin B6
- Vitamin B12
- Pantothenic acid
- Folic acid
- Vitamin C
Water-soluble vitamins basically mean vitamins that are easily dissolved in water. Because of this property, these vitamins don’t stay in the body and are removed from the body along with your urine.
But it’s interesting to note that these vitamins don’t leave your body until the body has had enough of these vitamins. After which, the body quickly gets rid of these vitamins as you pee.
So my recommendation is that you take vitamin B2 and B6 in smaller consistent smaller doses instead of taking a large dose all at the same time cause it’s not going to go to waste and won’t affect your hair growth in a consistent manner.
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#2 — Fat-soluble Vitamins Like Vitamin A
The following four vitamins are all classified as fat-soluble vitamins
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Fat-soluble vitamins are not soluble in water and are not excreted through urine like water-soluble vitamins. They are stored in the body’s fatty tissues and liver, where they are gradually used up.
Which is why it is extremely important that you don’t overdose on this type of vitamin. Studies have been conducted that report cases of adverse health effects due to overconsumption of supplements or liver.
In fact, an overdose of vitamin A can do more harm than good as it can lead to hairfall.
But consuming these vitamins in moderate amounts is necessary for healthy hair.
Vitamin A, for example, helps normalize cell division in the scalp. And vitamin A is not easily produced in the body. So having supplements or Vitamin A-rich food in moderate amounts can help you achieve the ideal amount of Vitamin A your body needs.
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Medicated Hair Growth Products Along With Vitamin B2 and B6 Can Be The Ultimate Combo For Hair Growth
Like I mentioned before, taking Vitamin B2 and B6 in the right amounts and consistently can help you with hair growth.
I recommend you make sure to include Vitamin B2 and B6 foods like liver in your diet, if you want to promote hair growth.
Alsong with consuming Vitamin B2 and B6, to give your hair a real boost, you can also use hair growth products to see faster results. You can check out our curation of the most recommended hair growth products that you can make a part of your hair care routine.
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Hey there! I’m Joanne. I’m a hair stylist by the day and a beauty blogger by the night. My hairstyling journey leaped when I started writing blogs on different topics related to the same.