Vitamin B-12, like all the B vitamins, is essential for your metabolism. This, in turn, provides nourishment to all the cells in your body, including your hair follicles. So, while B-12 is essential for healthy hair, taking more of it will not likely make your hair grow, unless you have a deficiency. Talk to your doctor before adding more B-12 to your diet or if you have noticed a change in your hair growth.
B-12 and Hair
If you consume a diet that is inadequate in B-12 or the other B vitamins, you may experience hair loss or a slowing of your hair's normal growth rate. This is because your body cannot process and utilize the food you eat without the B vitamins, and undernourished hair follicle cells will not grow properly. Vitamin B-12 is especially important for your nervous system health and the formation of red blood cells, and a compromise in either of these areas can affect your hair's growth.
Risks and Symptoms of a Deficiency
While simply taking more B-12 may not result in faster hair growth, not getting enough can result in adverse side effects, including hair loss. You might also experience fatigue, diarrhea, numbness, tingling in the fingers or toes or shortness of breath. If you become severely deficient in B-12, you may develop anemia, which can also result in hair thinning and loss. Those at a particular risk for a deficiency include the elderly, vegans or people with certain bowel disorders or infections.
RDA and Sources
To ensure that your hair is growing at its best, consume foods that are rich in vitamin B-12. Only animal foods like meat and dairy products naturally contain this vitamin, so if you do not eat these, talk to your doctor about consuming fortified foods or adding a B-12 supplement to your regimen. The RDA is 2.4 mcg a day. Additionally, because 10 to 30 percent of older adults may not be able to properly absorb B-12 from food, your doctor may recommend that you take a supplement or eat fortified foods, if you fall into this age category.
Additional Considerations
If you notice your hair growth change suddenly or inexplicably, talk to your doctor about it. Hair growth is affected by a variety of vitamins and other nutrients, and you may also have an underlying condition that is altering the growth rate of your locks. Also keep in mind that if you consume high doses of folic acid or vitamin B-9, this can hide symptoms of a B-12 deficiency. For this reason, it is generally advised to take a B-12 supplement along with a B-9 one, or better yet, take a supplement that includes all of the B complex vitamins. Your health-care provider can help you determine which types and dosages are best for you and your hair growth concerns.
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