New Delhi [India], October 14: When it comes to choosing essential vitamins and minerals to promote hair growth, the vitamin B complex family that includes B12(Cobalamin), Vitamin B7(Biotin), and B9 (Folic Acid) takes the lead. It is always advised to take an adequate amount of these three regardless of regular or patients dealing with androgenetic alopecia(genetic hair loss). These vitamins can be obtained from some food sources or supplements. In this article, we will discuss each of these vitamins in detail, including their role, key sources and why they are needed for hair growth.
What is Vitamin B Complex?
Vitamin B complex is a group of water-soluble vitamins that circulate freely in the bloodstream. The required amount of these vitamins are absorbed by the body, and the surplus is excreted through urine. The B Complex family consists of Vitamins from B1 to B12. These are found in food sources that include whole grains, meat, eggs, dairy products, leafy green veggies, and legumes. But they are also available in the form of supplements.
Although all these are important for energy production, brain function, and red blood cell formation, Vitamin B12, B7, and B9 are considered for healthy hair. Why? Let’s talk in detail about each three of them.
Vitamin B12(Cobalamin) that usually regenerate cells
The role of vitamin B12 is to help in forming red blood cells, metabolism, keeping nerves healthy, the formation of brain cells and DNA production. Your body does not synthesise this vitamin by itself. Rather, it is sourced from either animal sources or fortified grains. It helps in increasing the formation of red blood cells, which in turn carry oxygen to all body organs.
B12 and Hair Loss:
A lack of vitamin B12 can impact your body in many ways. Amongst all, poor hair health is the first indicator of inadequate B12 in your body. Its deficiency can lead to a lack of proper generation of hair follicles, adding to a receding hairline, bald spots and a more scalp-like appearance. Good hair growth depends on the rapid division of cells within hair follicles. This process is impaired if the body lacks B12.
As per the research, if B12 deficiency is identified and treated at an early stage, it can save you from losing hair permanently. And if the damage is already done, then advanced treatment options such as a hair transplant might be needed, which includes the huge cost of the procedure.
Signs of B12 Deficiency:
- Hair thinning, hair loss, bald spots
- Numbness and tingling sensations
- You might feel tired very soon
- With it, light headaches, pale skin, palpitation, and loss of appetite can also be observed
Treatment Options:
- Including food in your diet rich in B12
- A blood workup is very necessary. Along with a complete red blood cell count, thyroid and if there is any other metabolism problem.
- A study of medical history is a must. A few syndromes, such as irritable bowel syndrome, can affect the absorption of B12.
- If the B12 deficiency is moderate, it can be treated with a few oral supplements.
- In case the deficiency is higher, then it is advised to take vitamin B12 injections(usually 4-5 on alternate days) for faster results.
- Healthy changes to lifestyle, incorporating yoga and meditation practices.
- Also, there are higher chances of Vitamin B12 deficiency in vegetarians or vegans. In such a case, you can follow expert healthcare advice.
Key Sources: High amounts are found in dairy products, meat, eggs, and fortified cereals.
Daily Requirement: The normal level of B12 should be maintained from 500-900 pg/ml. A Big question is – how much should be the daily consumption of B12?
The answer is – 2.4 mcg. But if the deficiency is severe, then 1000 mcg is needed until it normalises. The amount you need will depend on how deficient it is in your body. For that, a consultation with an experienced doctor is always recommended.
Preventions:
Now, one more thing is important with treatment, that is “Prevention” to avoid the deficiency again. A sum of autoimmune disorders, digestive issues, alcohol consumption, stomach acid-reducing medication, or drug interactions can affect the absorption of vitamin B12. Some of these medications are proton pump inhibitors. Metformin, taken for diabetes for proper metabolism, can also decrease the absorption of B12. So make sure you are aware of it.
Vitamin B7(Biotin), a Beauty Vitamin
If we talk about vitamin B7, it is always known as a beauty vitamin due to its ability to keep your skin, hair and nails healthy. Though it is available in a normal diet, still inadequacy of B7 can lead to fragile hair, brittle nails and skin issues in people. It also helps maintain energy level and fatty acid metabolism.
Key Sources: found in huge amounts in eggs, nuts, seeds, and dairy products
Recommended Daily Intake: If you are facing hair thinning and hair loss, a dosage of 5000 mcg to 10,000 mcg is required.
Vitamin B9(Folic Acid), an indirect supporter
Sometimes, the reason for excessive hair loss is due to the release of stress hormones, which can indirectly be controlled with Vitamin B9. This vitamin is well known for its antioxidant properties.
It is a super-rich natural antioxidant that helps in reducing harmful free radicals from the body and protects from oxidative stress. Oxidative stress is a condition where there are a lot of free radicals in the body and fewer antioxidants to get away from them. This damages your hair cells and tissues. That is why B9 works wonders for hair by repairing it continuously. Its strong anti-inflammatory properties help in soothing the swelling on hair roots caused by DHT hormones in males with androgenetic alopecia(genetic hair loss).
It’s helpful in brain functioning, emotional and mental health, DNA production and treating arthritis as well.
Key Sources: leafy greens, beans & fortified grains, citrus fruits, are the best sources
Daily Requirement: 400 mcg for adults
