Did you know that you should be treating your hair and scalp with the same gentle care that you give your face? Finding the right habits and routines for the healthiest version of your hair can be a process. But did you know it could start from within?

Many of us strive for luscious, healthy hair that shines! While our hair care routines play a part, the health of your hair often begins from within. Among the various vitamins and minerals that contribute to hair health, the B-complex vitamins are particularly significant.

 

 
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The Importance of Vitamin B Complex for Hair Benefits

Before diving into the signs that your vitamin B complex is benefiting your hair, it's essential to understand why these vitamins are crucial:

Biotin (Vitamin B7): Biotin is perhaps the most well-known B-vitamin for hair health. With the right amounts of vitamin B7, it helps strengthen hair and nails, prevents hair loss, and promotes healthy hair growth.

Niacin (Vitamin B3): Niacin improves red blood cell circulation to the scalp, ensuring that hair follicles receive an adequate supply of nutrients and oxygen. This is important for hair growth and overall hair health.

Folate (Vitamin B9): Folate plays a role in cell division, including the cells responsible for hair growth. A deficiency in folic acids can lead to hair thinning and loss.

Pantothenic Acid (Vitamin B5): This vitamin supports the adrenal glands, which produce hormones essential for hair health. A lack of pantothenic acid can lead to hair thinning and premature graying.

Riboflavin (Vitamin B2): Riboflavin helps maintain healthy skin, which is essential for a healthy scalp. A well-nourished scalp supports healthy hair growth.

Does Vitamin B Make Your Hair Grow?

Now, let's explore how you can determine if your vitamin B complex is positively impacting your hair:

Improved Hair Texture: One of the first signs of better hair health is improved texture. Your hair may feel smoother, softer, and more manageable, if you’re not suffering from any associated vitamin deficiencies.

Reduced Hair Shedding: If you notice fewer hairs falling out during brushing or in the shower, it could be a sign that your vitamin B complex is helping to strengthen your hair. Vitamin B hair loss is quite common!

Increased Hair Thickness: Over time, you may observe that your hair is becoming thicker and more voluminous. This is often a result of improved hair follicle health and increased hair density.

Enhanced Hair Growth: Faster hair growth or reduced hair loss can indicate that your B-vitamin supplement is working effectively.

Stronger Nails: Many B-complex vitamins, especially biotin, also promote stronger nails. If your nails are less brittle and prone to breaking, it's a positive indicator of B-vitamin effectiveness.

Reduced Scalp Dryness: B-vitamins contribute to skin health, and a well-nourished scalp is less likely to be dry, itchy, or flaky.

Balanced Sebum Production: An overproduction of sebum can lead to oily hair, while the side effects of an underproduction can result in a dry scalp and hair. Proper B-vitamin intake can help regulate sebum production, keeping your hair balanced.

Balanced Sebum Production: An overproduction of sebum can lead to oily hair, while the side effects of an underproduction can result in a dry scalp and hair. Proper B-vitamin intake can help regulate sebum production, keeping your hair balanced.

Choosing the Right Vitamin B Complex

Selecting the right vitamin B complex is crucial to achieving the desired benefits for your hair. Here are some tips to help you make an informed choice:

  1. Check the Ingredients: Read the label carefully to ensure the supplement contains a balanced blend of B-vitamins, including biotin, niacin, folate, pantothenic acid, and riboflavin. A comprehensive B-complex will provide the best results for hair health.
  2. Opt for a Trusted Brand: Choose a supplement from a reputable brand with a history of producing high-quality products. Look for certifications that indicate the supplement has been tested for purity and potency.
  3. Dosage Matters: Pay attention to the dosage of each B-vitamin in the complex. While higher doses can be beneficial in some cases, excessively high doses can be counterproductive or even harmful. Consult a healthcare professional for personalized advice.
  4. Consider Additional Nutrients: Some B-complex supplements also include other nutrients that support hair health, such as vitamin E, vitamin C, zinc, fatty acids, and selenium. These can complement the B-vitamins for optimal results.
  5. Quality Matters: Look for supplements that use bioavailable forms of B-vitamins, which are easier for your body to absorb and utilize.
  6. Review Customer Reviews and Recommendations: Reading reviews and seeking recommendations from friends or healthcare providers can help you choose a product that has worked well for others.
  7. Consult a Healthcare Professional: If you have specific hair concerns or are unsure about which B-complex supplement to choose, consult a healthcare professional. They can assess your individual needs and provide personalized recommendations.

Combining Internal and External Hair Care

While vitamin B complexes can greatly benefit your hair from within, it's essential to remember that external hair care routines also play a vital role. Here are some tips to combine internal and external hair care for optimal results:

  1. Maintain a Balanced Diet: In addition to taking B-vitamin supplements, ensure that your diet includes a variety of nutrient-rich foods, such as lean proteins, fruits, vegetables, and whole grains. There are also many reasons you will want to avoid vitamin B6, vitamin B12 deficiency, for example.
  2. Avoid Harsh Hair Treatments: Limit the use of harsh chemicals, heat styling tools, and tight hairstyles that can damage your hair. Try instead natural products that work for your unique hair and find hair elastics that are less restricting. 
  3. Use Hair-Friendly Products: Choose shampoos, conditioners, and styling products that are specifically formulated to promote hair health and are free from harmful ingredients.
  4. Gentle Scalp Massage: Regularly massaging your scalp can improve blood circulation and promote hair growth. Plus, it promotes relaxation! And is an excellent addition to your self-care routine.
  5. Stay Hydrated: Proper hydration is essential for overall health, including hair health. Drink plenty of water to keep your hair hydrated. A good way to calculate how much water to consume on a daily basis is to divide your weight (in pounds) by two and drink this number in ounces. For example, if you weigh 150 lbs, you should be consuming 75 ounces of water every day. 

Are you someone who likes to throw their hair up in a towel after you’re done showering? This is also a no-no! Instead, replace your towel for a microfiber hair towel, so that you can gently blot it dry after you wash it. 

A few other tips include managing your stress and/or purchasing a silk pillowcase. The science behind this is pretty easy to believe! When our bodies are stressed out, hair growth just doesn’t seem essential. The body knows at this point to downregulate to only essential processes. But in a time of chronic stress, this could be the hardest tip of all!

And silk? Like you would imagine, just by knowing how it feels to the touch, it is a much softer and gentler fabric to give your hair the TLC it deserves.

Achieving healthy, lustrous hair is a journey that involves both internal and external care. A high-quality vitamin B complex can be a valuable tool in your arsenal for hair health. By paying attention to the signs of improvement and selecting the right B-complex supplement, you can nourish your hair from within, ultimately leading to hair that exudes vitality and beauty.

 

References:

“Best Vitamins for Hair Growth: Vitamin D, B Complex, Biotin, and More.” Www.medicalnewstoday.com, 22 Sept. 2020, www.medicalnewstoday.com/articles/318403.

“Is Biotin as Good as Advertised for Your Hair Loss?” Health Essentials from Cleveland Clinic, 25 Sept. 2019, health.clevelandclinic.org/is-biotin-as-good-as-advertised-for-your-hair-loss/.

Marsh, Jennifer M., et al. “Role of Internal Lipids in Hair Health.” Journal of Cosmetic Science, vol. 69, no. 5, 2018, pp. 347–356, pubmed.ncbi.nlm.nih.gov/30767883/.

McDonell, Kayla. “The 5 Best Vitamins for Hair Growth (+3 Other Nutrients).” Healthline, Healthline Media, 6 Aug. 2016, www.healthline.com/nutrition/best-vitamins-hair-growth.

Smith, Erica. “15 Ways to Convince Your Hair to Grow Faster and Longer.” The Cut, 22 June 2023, www.thecut.com/article/how-to-grow-hair-faster.html. Accessed 16 Sept. 2023.