And when are they a waste of money?
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| Healthy locks are prized worldwide, and their loss is mourned, but one thing that is usually left out of the story is how to preserve them and what role diet might play. Vitamin B is the most well-known source for hair health, but the topic is far more "complex" than that. Today, health coach Michelle Steil combs the evidence and pulls all the strands together. |
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Let's look into it,
Tim Snaith
Newsletter Editor, Healthline |
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Written by Tim Snaith
August 27, 2026 • 2 min read |
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| Q: |
Will getting more B vitamins with a supplement keep my hair healthy and looking good? |
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| A: |
The vitamins that support hair work at different stages of the growth cycle, and some matter more for growth, while others affect pigmentation. Each component of the B complex plays a vital role in hair growth and strength:
- B1 (thiamine) helps convert nutrients into the energy that hair follicle cells need to keep dividing.
- B2 (riboflavin) provides energy for cells, including follicle cells.
- B3 (niacin) improves blood flow to the small blood vessels near the scalp.
- B5 (pantothenic acid) in shampoo supports moisture balance in the hair strand.
- B6 (pyridoxine) is involved in amino acid metabolism, which provides the building blocks for proteins like keratin.
- B7 (biotin) supports the keratin structure that gives hair its strength.
- Folate (B9) and B12 support red blood cell production, which delivers oxygen throughout the body, including to hair follicles, and both play a role in pigmentation.
⚠️ It is important to note that research on whether supplementation makes a difference for someone who is already getting enough B vitamins in their diet is limited, so a good place to start is to ensure adequate nutrition, the foundation of healthy hair.
Aim for vitamin B-rich food sources. Eggs are rich in protein and biotin, both of which are needed to produce keratin to support hair growth. Greek yogurt contains protein and vitamin B5, which also support hair follicle function. Additional sources of B5 are beef liver, mushrooms, sunflower seeds, and whole grains.
Nutrients other than B vitamins also support healthy hair. Protein, zinc, vitamins A, C, D, and E, essential fatty acids, and other nutrients all have a role.
- Spinach is a source of iron, vitamin A, and folate that aids in oxygen supply for hair follicles.
- The omega-3 fatty acids from fatty fish like salmon and mackerel support skin health, which may lead to healthier scalp
- Avocados and nuts are sources of vitamin E, which helps prevent oxidative damage to cells, including those found in hair follicles.
- Beta-carotene in sweet potatoes aids in cell regrowth and may help protect against hair loss.
Hair loss happens for a number of reasons: Medical, environmental, chemical, stress-related, hormonal, and age-related changes. Vitamin deficiencies in B2, B7, B9, and B12 have the strongest evidence linking them to hair loss and thinning, and low B12 can cause premature graying.
Supplements only help these conditions if a vitamin deficiency actually exists. Vitamin deficiency tests offer a practical way to get at the heart of the matter, or in this case, maybe the root. Understanding the delicate balance of nutrients is the key to healthy hair. |
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| MICHELLE STEIL, HEALTH COACH |
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com, and we'll look into it for you! (Heads-up: We may use your response in an upcoming newsletter.) |
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| Here Are The Vitamin B12 Foods You Need |
| Vitamin B12 is an essential nutrient that your body can't make on its own, so you need to get it from your diet or from supplements. Here's what to eat to meet your needs. |
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| What we're digesting |
| 🧴 Best peptide skin care products. Serums and creams that signal the skin to make more collagen. |
| 🏃 Exercise tips for an overactive bladder. Lower-impact moves and pelvic-floor work to prevent leaks. |
| 👁️ Can vitamins slow macular degeneration? One formula may slow age-related sight loss in some people. |
| 🔋 Energy conservation: What it is and how to do it. Pacing strategies for when migraine fatigue sets in. |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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