Vitamin B is the most famous vitamin for your hair. Vitamin B is the most important vitamin for the health and growth of your hair. To prevent hair loss, it is important that you get enough vitamin B. Below I will discuss the most important B vitamins for your hair. If you want to take vitamin B supplements, I would not take these separately because the vitamin B family is all linked and also needs each other to work properly.
Biotin (B8, H)
Biotin is known for its hair strengthening properties. It provides healthier hair by improving elasticity and protecting hair from drying out. This hair vitamin also aids in the production of keratin, the protein that makes up our hair. We need between 30 and 100 mcg of biotin per day. Biotin can be found in: Brown rice, bulgur, green peas, lentils, oats, bananas, mushrooms, eggs, organs, nuts, soy, legumes and whole grains.
One of the most important and greatest benefits of this vitamin for your hair is that it counteracts the negative effects of dihydrotestosterone. dihydrotestosterone or DHT causes the death of the cells that have to make new hairs. By blocking this, you will get less hair loss. Inositol also works well with vitamin B4 (Choline). When these two are brought together they form phospholipids. These are known for developing healthy hair follicles. Inositol can be found in the following foods: Beans, citrus fruits, whole grains, organ meats, brown rice, raisins, bananas, nuts and oats.
Pantothenic Acid (B5)
Pantothenic acid is very important for your hair. It is very effective in the prevention of gray hair, protecting the hair follicles and hair cells and also helping to remove the dead skin under the hair. This clears the way for new hair to grow. Pantothenic acid is in almost all vitamin B supplements, but can also be obtained from certain food products such as grains and eggs. Pantothenic acid, however, is very dependent on the other B vitamins, so it makes no sense to use this substance separately.
Vitamin B12 is really the most important vitamin B, because without this substance our hair will fall out irrevocably! Vitamin B12 ensures that we can produce enough red blood cells that will support the hair. These red blood cells will constantly transport oxygen to the hair follicles. Without enough oxygen it is not possible to maintain our healthy hair. Fortunately, vitamin B12 can be stored in the liver. If we have taken too much vitamin B12 through our diet for a day, we can save the rest for a day when we have not taken enough. This can be tracked for 2 to 5 years. Vitamin B12 can mainly be found in animal sources such as meat. It can also be found in: Milk, shellfish, oysters and eggs.