Vitamin B12 for Hair - Sources, Benefits, Side Effects, Results

Vitamin B12 has been proven effective for maintaining healthy hair. Here are some of the main vitamin b12 benefits for hair:

1. Helps Prevent Hair Loss: Vitamin B12 can contribute to the prevention of hair fall for most people. 
   1. It stimulates the formation of red blood cells, which are, in turn, responsible for carrying oxygen to your hair follicles. 
   2. Without the presence of this vitamin, hair follicles will become weaker due to a lack of oxygen. As a result, you will notice more hair fall. 
2. Encourages Hair Growth: Vitamin B12 enhances the oxygen supply to the hair follicles, which allows them to grow new hair faster. 
   1. They also become stronger and thereby prevent hair breakage. 
   2. As a result, your hair appears much healthy and thick, with stronger hair shafts. 
3. Moisturises Hair: Research shows that Vitamin B12 is capable of moisturising hair and keeping them hydrated. 
   1. A deficiency of this vitamin often results in fragile, dry and frizzy hair. 
   2. Taking supplements of this vitamin helps to enhance moisture and reduce dryness from hair, making them appear healthier. 
4. Strengthens Hair: As discussed earlier, Vitamin B12 ensures oxygen supply to the hair follicles and strengthens the hair shafts. 
   1. As they constantly receive the required oxygen, they will be able to hold the hair strands strongly and thereby avoid their breakage. 
5. Prevents Premature Greying of Hair: Some research studies show that Vitamin B12 is capable of reversing premature greying of hair. 
   1. However, it only works if the cause of premature greying is a deficiency of Vitamin B12. 
   2. It reduces homocysteine levels, which contributes to reducing premature greying. 

A deficiency of Vitamin B12 can have various negative consequences. The biggest problem is that your hair fails to grow at the right pace, and you start experiencing extreme hair loss. You can also experience hair thinning, untimely greying of hair and anaemia. 

Apart from that, you might notice the following symptoms if your body is facing a deficiency of Vitamin B12. 

1. Feeling of nausea 
2. Vomiting in certain cases
3. A feeling of tingling sensation all over the body, especially in the hands
4. Constant feelings of tiredness and lethargy
5. Head pain
6. Minor to severe itchiness in hands and feet
7. Heart failure
8. Thrombosis of veins inside the body
9. Polycythemia vera - a rare and slow-growing cancer in the blood

If you notice such issues, it signifies that your body requires more Vitamin B12. Thus, you should consider taking this vitamin in some shape. 

Now, you must be curious to know the right sources to consider for consuming Vitamin B12 for improving hair health.

Commonly, you can find Vitamin B12 in animal protein, which can be integrated easily into your daily diet. Here are some of the common sources:

1. Animal-Based Sources: Animal-derived foods are the richest sources of vitamin B12. 
   1. Lean Meats: Beef, chicken, and turkey are excellent sources of vitamin B12.
   2. Seafood: Fish, especially salmon, trout, and tuna, are rich in vitamin B12.
   3. Dairy Products: Milk, cheese, and yoghurt contain vitamin B12.
   4. Eggs: The yolk of an egg is a good source of vitamin B12.
2. Fortified Foods: Many plant-based foods are fortified with vitamin B12, making them suitable options for vegetarians and vegans. 
   1. Look for fortified plant-based milk (soy, almond, coconut), breakfast cereals, nutritional yeast, and meat substitutes that are enriched with vitamin B12.
3. Spirulina and Seaweed: Some types of seaweed, such as nori, contain small amounts of vitamin B12.Additionally, spirulina, blue-green algae, is known to contain a biologically active form of vitamin B12, making it a potential source for vegetarians and vegans.

If you are not comfortable with animal products, you can consider Vitamin B12 supplements. However, it is important to consult your doctor before considering Vitamin B12 supplements. 

Safest Quantity of Vitamin B12

It is important to know the right and safe quantity of Vitamin B12 consumption to avoid any side effects. Here is the list showing average daily recommended amounts for different age groups:

If you are looking for an answer to the question, “Can vitamin B12 cause hair loss?” no, it does not. Even when taken at high doses, it is considered safe.

Thus, there are no side effects from consuming an incorrect dosage of Vitamin B12. 

However, there are some major problems you can face if the dosage is lower than necessary. As discussed above, you will experience hair loss, hair thinning, anaemia and various other problems due to a deficiency of Vitamin B12. 

Having a balanced diet rich in essential nutrients is crucial for maintaining overall health, and this holds true for promoting healthy hair as well. 

While vitamin B12 plays a significant role in hair health, it is important to ensure that your diet includes a variety of other nutrients that contribute to the vitality of your locks. 

Here are some key nutrients that are essential for optimal hair health:

1. Protein: Hair is primarily composed of a protein called keratin. Ensuring an adequate protein intake in your diet is essential for healthy hair growth and strength. 
   1. Good protein sources include lean meats, fish, eggs, dairy products, legumes, and nuts.
2. Iron: Iron deficiency can lead to hair loss and thinning. 
   1. Including iron-rich foods in your diet, such as spinach, lentils, tofu, red meat, and fortified cereals, can help promote healthy hair growth and prevent iron-related hair problems.
3. Omega-3 Fatty Acids: These healthy fats play a role in scalp health and hydration, which are vital for healthy hair follicles. 
   1. Incorporate omega-3-rich foods like fatty fish (salmon, mackerel), walnuts, chia seeds, and flaxseeds into your diet.
4. Biotin: Biotin, also known as vitamin B7, is essential for hair health. It helps strengthen the hair shaft and promotes hair growth. 
   1. Foods like eggs, avocados, nuts, and seeds are good sources of biotin.
5. Vitamin E: This antioxidant vitamin helps improve blood circulation to the scalp and promotes a healthy scalp environment. 
   1. Include foods rich in vitamin E, such as almonds, sunflower seeds, spinach, and avocados, in your diet.
6. Vitamin C: Vitamin C aids in absorbing iron and collagen production, which is important for healthy hair. 
   1. Citrus fruits, strawberries, bell peppers, and kiwi are excellent sources of vitamin C.

Experiencing hair loss can be distressing, and it's natural to wonder when it's time to seek medical help.

While some hair loss is considered normal, there are certain situations where it is advisable to consult a healthcare professional or a dermatologist. 

Here are some signs that indicate it may be time to seek medical assistance for hair loss:

1. Sudden or severe hair loss
2. Family history of hair loss
3. Hair loss along with symptoms like itching, redness, scalp tenderness, or pain
4. Sudden changes in hair texture or scalp

It is normal to shed hair, but excess of it can lead to many issues. In addition, premature greying is also a concern if the hair is not taken care of in the right manner. Here, Vitamin B12, also known as cobalamin, plays a vital role.

Vitamin B12 is required for the formation of red blood cells, which transport oxygen and other nutrients to your hair follicles, allowing them to grow.

Additionally, HexaHealth helps in providing the right solutions to hair loss and balding treatments. The surgeons and doctors with years of experience provide the right guidance to help treat hair issues effectively. 

Suggested Reads