While your hair loss, thinning or poor growth may seem to be caused by the use of a specific shampoo or any other styling habits, it might be because of the lack of nutrients inside your body. If you don't have enough vitamin B12, this deficiency will become obvious in the appearance and the rate of hair growth.
In this guide, we will find out why vitamin B12 helps our hair grow better, how we can find out if we are deficient in this vitamin, and what foods and supplements we should take to get enough of it.
Table of Contents
- Why Vitamin B12 Matters for Hair?
- Signs of Vitamin B12 Deficiency in Hair
- Who Is Most at Risk of B12 Deficiency?
- Food Sources of Vitamin B12
- Vitamin B12 Supplements: What to Know?
- How Long Until You See Results?
- Other Nutrients That Work Alongside B12
- Key Takeaways
- FAQs
Why Vitamin B12 Matters for Hair?
Vitamin B12 is necessary for red blood cell formation, and the presence of healthy red blood cells ensures good delivery of oxygen to hair follicles. As a result, if you don't have enough of this vitamin, your follicles won't be able to receive proper nutrition and oxygen supply, thus resulting in hair growth problems and weak strands. Vitamin B12 also helps with DNA synthesis that is important during the fast multiplication of hair cells.
Signs of Vitamin B12 Deficiency in Hair
- Excessive shedding, detected in pillows, shower drains and hairbrushes
- Slower growth of hair
- Thinning, especially noticeable in the upper parts
- Dry, weak, and dull hair
- Premature graying, as lack of vitamin B12 is associated with poor melanin production
Hair-related symptoms are usually combined with several others, such as fatigue, pale skin, tingling in hands or legs and concentration difficulties. These symptoms should also be mentioned to your physician, in case they appear along with hair changes.
Who Is Most at Risk of B12 Deficiency?
- Vegetarians and vegans, as this vitamin is available only in animal products
- Elderly people, as B12 deficiency is often caused by low stomach acid
- People suffering from digestive disorders, such as Crohn's disease or celiac disease
- People taking some kinds of medication, including acid suppressants and metformin
- People who have undergone gastric bypass surgery
If you fall into one of these groups and are experiencing hair changes, a simple blood test can confirm whether B12 deficiency is a contributing factor.
Food Sources of Vitamin B12
Food
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Approximate B12 Content
|
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Clams
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Very high
|
|
Liver (beef/chicken)
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Very high
|
|
Fish (salmon, tuna, trout)
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High
|
|
Eggs
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Moderate
|
|
Dairy (milk, yogurt, cheese)
|
Moderate
|
|
Fortified plant milk/cereal
|
Varies by product - check label
|
Plant-eaters must ensure consumption of foods enriched with B12 or take supplements, as natural plant products lack B12.
Vitamin B12 Supplements: What to Know?
There are various B12 supplements to choose from:
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Cyanocobalamin – the cheapest, stable and the most widespread B12 supplement.
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Methylcobalamin – a bioavailable form of vitamin B12.
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Sublingual tablets – dissolve under the tongue, are quickly absorbed and don't have to go through the digestive process.
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B12 injections – used only in case of diagnosed deficiency and prescribed by a doctor.
An oral B12 supplement will be enough in the majority of cases; however, if a person has a deficiency, one should follow a doctor's recommendations rather than general instructions for B12 supplements.
How Long Until You See Results?
Hair is being grown according to a certain cycle, and its improvement after taking supplements is not a sudden process. In 2-3 months after starting to take B12 for deficiency, most people start noticing fewer hair falling out, and in 4-6 months new healthy hair starts growing.
Other Nutrients That Work Alongside B12
It's hard to say about hair's condition being dependent only on one nutrient. The combination of nutrients like B12 helps improve hair health greatly:
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Iron – for transportation of oxygen to follicles.
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Biotin – helps keratin production.
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Vitamin D – for hair follicles cycling.
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Zinc – for growth and renewal of tissues.
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Protein – hair consists of keratin which is a type of protein.
Key Takeaways
- Vitamin B12 helps in hair growth by ensuring delivery of oxygen to the follicles and helping cells divide.
- The signs of B12 deficiency are increased shedding, slow growth, brittle hair along with the rest of the signs of deficiency.
- Vegetarians, vegans, people of mature age and people with problems in the digestive system are at risk.
- To diagnose deficiency, a person needs to take a blood test, and the result of correction of deficiency becomes visible in 2-6 months.
Conclusion
If your hair is getting thinner and falling out, vitamin B12 is a candidate that needs to be ruled out, especially if a person belongs to the risk groups. Correction of a deficiency of B12, preferably diagnosed with a blood test, can help hair grow healthier over time.
