The water-soluble Vitamin B is a group of eleven vitamins that work together as a team, all these B Vitamins that you get in a complex: B1, B2, B3, B5, B6, B7, B9, and B12, are directly involved in growing and promoting the overall health of hair. Of all the nutrients, the B vitamins have the greatest effect on hair health. Without them, the body is unable to synthesize new hair, and old hair is likely to fall out. B vitamins promote healthy hair  by creating red blood cells that carry oxygen to the scalp, follicles and hair growth. If hair thickness is your concern, experts suggest an increase in your vitamin B intake. 
Vitamin B complex can do wonders when it comes to improving hair growth, shine and thickness. B vitamins are believed to help nourish hair follicles are perhaps the most essential ingredients for preventing hair loss in women. Hair vitamins for women benefit the overall health of your body as well as the health of your hair. A vitamin B deficiency can often go unnoticed for years. The most common signs and symptoms are very general and most people don’t think much of them until the condition get really bad. Some of the signs of vitamin B deficiency are: Gray hair in people under the age of 30, Lots of dandruff, Lots of dandruff, unexpected hair thinning and Hormonal imbalance leads to hair loss. 
While most hair care products contain B-complex vitamins, there is very little evidence that any of the many B vitamins have any effect when applied externally. For this reason, it is recommended that you either take vitamin B supplements when supplementing is sure to take a B-complex to get the whole B spectrum or change to a diet rich in B vitamins. The exact dose is very difficult to estimate and only your doctor can give you qualified advice. So let’s take a better look at how B-complex vitamins can assist in the improving the health and growth of the hair.


Vitamin B-1 (Thiamine)
Vitamin B1 is referred to as Thiamin helps to improve the blood circulation of the scalp. This hastens hair growth process and provides oxygen to hair follicles. Thiamin also helps damaged hair follicles to be normal and supports all kinds of positive practices that promote hair growth. Mainly, it is a water-soluble vitamin which fuels the sebaceous glands to generate sebum to keep hair moisturized and hydrated.

Natural Sources of Vitamin B-1

Vitamin B1 (thiamin) can be taken in foods such as fortified with thiamin whole wheat, bran, soybeans, meats, seeds (especially sesame seeds), legumes, wheat germ, nuts, yeast, and molasses. B1 is also found in potatoes, seafood, liver, beans, peanuts, oranges, kidney beans, Sunflower Seeds, fish, Tuna, Lima Beans, Lentils, Pork Chops, Pine Nuts, Green Peas and Pistachios etc.

Vitamin B2 (Riboflavin)

Riboflavin or vitamin B2 Increases the oxygen flow to your red blood cells and is essential for healthy hair.  This vitamin plays a key role in fat, protein and carb metabolism. A riboflavin deficiency can result in severe or gradual hair loss. Vitamin B2 also helps with energy production in the body. A diet rich in riboflavin is also excellent for the hair and skin.

Natural Sources of Vitamin B2

B2 is found in enriched bread, dairy products, milk, yoghurt, cottage cheese, wholegrain breads and cereals, egg white, almonds, leafy green vegetables, meat, yeast, liver, kidney and enriched refined grains.

Vitamin B3 (Niacin)

Vitamin B3 Also called Niacin promotes blood circulation to your scalp which in turn provides a continuous supply of blood and oxygen to your hair.  A good flow of blood circulation ensures a healthy scalp which can help restore shine and thickness to strands. So, Niacin is a MUST vitamin for better hair growth.

Natural Sources of Vitamin B3

Reliable dietary sources of vitamin B3 (niacin) include Anchovies fish, Tuna fish, Swordfish fish, Bran, Halibut, Roasted chicken breast, Paprika, Nuts, dairy products, beans, peanuts, turkey, wheat bran, brown rice, milk, eggs, lean red meat, liver, fish, cheese, oats, dried fruit, wholegrain breads and cereals, nuts, mushrooms enriched refined grains and all protein-containing foods.

Vitamin B5 (Pantothenic Acid)

Vitamin B5 also known as pantothenate helps to release protein into your blood stream, which builds strength in to the hair shaft. It clearly indicates that Panthothenic Acid helps make hair moisturized, hydrated and increases the elasticity. A pantothenate deficiency can result in hair loss and scalp irritation. This vitamin is commonly found in various skin and hair care products because vitamin B5 makes the hairs shinier and stronger. Vitamin B5 or panthothenic acid is a part of the B complex group that helps with the production of hormones in the body. Vitamin B5 is an excellent remedy for patients suffering hair loss due to hormonal imbalances

Natural Sources of Vitamin 5

B5 is widespread and found in almost all range of foods, but some good sources include Beans, liver, meats, chicken, milk, kidneys, yeast, peanuts, legumes, nuts, wheat bran, wholegrain bread, and green vegetables. It is found in Avocado, Broccoli, Mushrooms, Corn, Sunflower Seeds, Whey Powder, Cheese, Eggs, Squash, and Cauliflower and whole grain products.

Vitamin B6 (Pyridoxine)

Vitamin B6 also is referred as Pyridoxine Promotes a healthy nervous system and fights against infections that could target the scalp that leads to hair loss. While this vitamin is not linked to hair growth directly, it can help to keep your skin and scalp healthy, which will in turn promote better hair growth. Vitamin B6 deficiency can bring on a skin condition called dermatitis which is often responsible for slower hair growth and thinning. B6 (Pyridoxine) helps to prevent dandruff and works great when combined with Vitamin B5. It helps to reduce hair loss and produce melanin which ensures better natural hair color. Vitamin B6 lowered the hair loss problem in women after pushing an injection. Vitamin B6 binds to testosterone receptors and helps block their effect on hair. Recommended Daily Dose: 1.6 mg. Warnings: High doses can cause numbness in hands and feet.

Natural Sources of Vitamin B6

Whole grains, cereal grains and legumes, green and leafy vegetables, bananas, chicken, beans, meat, beef, fish (Salmon, Cod, and Tuna) shellfish, liver, pork, Tenderloin, chicken, potatoes, wheat germ, chickpeas, eggs, avocados, dried fruit, nuts, peanuts, Pistachios, fruit and molasses are  great source of vitamin B6(pyridoxine).

Vitamin B7 (Biotin)

Vitamin B7 is generally known as Biotin where biotin is also known as Vitamin H. Biotin, present in Vitamin B plays an essential role in the production of fatty acids which is needed for fast cell growth. You should know that Biotin is an essential vitamin for faster hair growth as it is also referred to as “Hair Vitamin”. Biotin enhances hair growth which will help your hair to grow faster and increase thickness to strands. It can also put a stop to dry hair and make your hair free from brittle and fragile. This B-complex vitamin helps produce keratin which fosters healthy color and helps keep your hair from becoming grayer.  Although Biotin deficiencies are rare, they do happen and can cause hair loss, thinning and breakage. Deficiency can be caused by excessive consumption of raw eggs, which contain high levels of the protein avidin, which strongly binds biotin.

Natural Sources of Vitamin B7

B7 is made by intestinal bacteria and is also in peanuts, liver, egg yolks, bananas, whole grains, organ meats, soybeans, fish, cauliflower, peanuts, liver, chicken, yeast, clams, milk watermelon, grapefruit, Mustard, Sunflower Seeds, Swiss chard, Carrots, Halibut, Berries, Hen’s cooked Eggs are the highest foods that are rich in Vitamin B7 (biotin).

Vitamin B8 (Inositol)

Inositol, sometimes referred to as vitamin B 8 this water soluble nutrient is an unofficial member of the B-complex vitamins. Inositol Keeps hair follicles healthy at the cellular level Promotes healthy hair growth. Individuals with a deficiency in inositol may experience Hair loss and Baldness.

Natural Sources of Vitamin B8

Foods are the best sources for Vitamin B8 Inositol. Among those that supply the body with this essential nutrient include beef heart, brown rice, cereals high in bran, citrus fruits, desiccated liver and fresh liver, green leafy vegetables, lecithin granules, lecithin oil, molasses, nuts, soy flour, wheat germ, red beans (especially kidney beans), oranges and cantaloupes, Brewer's yeast, and whole grain bread. It is also found in vegetables and cereals under the name phytic acid (a combination of inositol and phosphorous), which is a major part of lecithin.

Vitamin B 9 (Folic acid)

Folic Acid is generally known as Vitamin B9 is an important nutrient that is required for building DNA. Folic acid or vitamin B9 is another essential vitamin for healthy hair growth and thickness. It also helps to maintain healthy, glossy hair. It helps your body cells to work perfectly which ensures better scalp circulation and healthy hair. Your hair will grow faster if you take adequate Folic acid on a daily basis. B-9 deficiency can lead to hair thinning.

Natural Sources of Vitamin B 9

Food that are rich in folate include vegetables that are leafy & dark green in color lettuce, spinach, collards, broccoli, dried beans, garbanzo beans, lentils, peas, and oranges, Liver, Sunflower Seeds, Dry Roasted Soybeans, Asparagus, Peanuts, Walnuts, Cress, Brie cheese and almonds.  Some foods, such as orange juice, are fortified with folic acid. Folic acid is the synthesized form of folate

Vitamin B10 PABA (Para-amino benzoic acid)

Vitamin B10, better known as PABA (para-aminobenzoic acid), is a water-soluble vitamin that is in the B family, often referred to as part of the B-complex. Earlier, vitamin B10 was referred to as vitamin R, but of late it has been rechristened as PABA. Para-aminobenzoid Acid (PABA) is found in many hair care products. It acts as a color protector and can boost hair quality and strength. It is also found to be beneficial in hair pigmentation and helps to maintain the softness of the hair. Deficiency of vitamin B10 leads to premature graying of the hair.

Natural Sources of Vitamin 10 

It is richly found in both animals as well as plant sources.
Animal sources: These contain kidney, Milk, beef liver, cheese, yogurt, eggs, and brewer’s yeast etc.
Plants sources: These include green leafy vegetables e.g. spinach, others include bran mushrooms, blackstrap molasses, lecithin, wheat germ, brown rice, burdock root, greens (leafy), horsetail, unrefined molasses, sunflower seeds, wheat bran, soybeans,and whole grains products, etc.

Vitamin B12 (Cyanocobalamin)

Vitamin B12 is another well-known vitamin for healthy hair growth. It provides nourishment to the hair follicles which ensures healthy scalp, and you already know, healthy hair strands come from healthy scalp. Vitamin B12 also works great in helping your hair from falling out and premature hair graying. A deficiency of Vitamin B12 can lead to hair fall and early gray hair. Just like with vitamin B6, B12 has no direct link to hair growth. Vitamin B 12 is part of the structure of the hair, so maintaining proper level of B12 will help to increase the overall health of the hair.

Natural Sources of Vitamin 12

Vitamin B12 is only found in animal based foods Eggs, meat, poultry, and dairy products such as milk, Eggs, yogurt & cheese almost anything of animal origin. The foods highest in B12 are shellfish (mussels, lobster), oily fish (trout, salmon, tuna), Shrimp, Halibut, Yogurt, Beef, Oysters, Fish Eggs, Lamb, and organ meats (liver).

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