The Vitamin B complex has eight members: thiamine (B1); riboflavin (B2); niacin (B3); pantothenic acid (B5); pyridoxine (B6); biotin (B7); folic acid (B9); and cobalamin (B12). A Vitamin B complex deficiency may result in hair loss. Vitamin B3, Vitamin B5 and Vitamin B6 are particularly important to the growth of healthy, luxurious hair. These vitamins may be found in a variety of foods.
Vitamin B1
Sources of food with Vitamin B1 include meats, such as pork, liver and kidney and heart. Fish is rich in Vitamin B1, along with soybeans, oatmeal, bran, wheat germ and brewers yeast. Other food sources include blackstrap molasses, beans, potatoes, oranges and carrots. In addition to promoting a healthy growth of hair; Vitamin B1 is essential for muscular growth, a strong heart and a healthy nervous system.
Vitamin B2
Dairy products, like cheese and milk, are the best sources of Vitamin B2. Meats, beans, green leafy vegetables, peanuts and whole grains all contain a good supply of Vitamin B2. Vitamin B2 is excellent for hair, skin and nails; it is also essential for the metabolism of proteins, carbohydrates and fats.
Vitamin B3
Red meats, chicken, liver and fish are good suppliers of Vitamin B3. Peanut is an excellent source, as well as other nuts and dairy products. According to the Net Fit website, Vitamin B3 is also essential for promoting circulation because it lowers LDL, the "bad" cholesterol.
Vitamin B5
Vitamin B5 is found in liver, heart, kidney, chicken, egg yolk, whole grains, beans, brewer's yeast, nuts and bran. Vitamin B5 is excellent for hair growth as well as for reducing stress. Vitamin B5 also helps in the production of hormones and in the metabolism of proteins, carbohydrates and fats.
Vitamin B6
Foods that are rich in Vitamin B6 include meats, beans, peanuts and whole grains. Vitamin B6 is also essential in enhancing the immune system and is particularly important to the growth of healthy hair.
Vitamin B7
Vitamin B7 or biotin may be obtained from liver, eggs, milk, clams, organ meats, brewer's yeast, mushrooms, oatmeal, soy and peanuts.
Vitamin B9
Vitamin B9, or folic acid, is important for hair growth as well as in the synthesis of the building blocks of DNA. Vitamin B9 is highly recommended for pregnant women to prevent birth defects. Vitamin B9 is found in dark green, leafy vegetables, like spinach and kale. Beans and broccoli are also good sources of Vitamin B9.
Vitamin B12
Sources of Vitamin B12 include meats, milk, yogurt, cheese, eggs, liver, kidney, fish and shell fish.
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