Vitamin B12 for hair: growth, loss & daily intake

Healthy and strong hair is often seen as a sign of vitality and well-being. What many people don’t know: the health of your hair strongly depends on your body’s supply of essential vitamins. In particular, vitamin B12 plays a crucial role. It not only supports hair growth but can also help prevent hair loss. In this blog, you will learn about the functions of vitamin B12 for hair health, what symptoms may indicate a deficiency, and how you can optimize your vitamin B12 intake. 

Table of Contents

• How does vitamin B12 support your hair?
• Which foods contain vitamin B12?
• How much vitamin B12 do you need?
• Can a vitamin B12 deficiency promote hair loss?
• Can vitamin B12 prevent hair loss and promote growth?
• What other symptoms can indicate a vitamin B12 deficiency?
• Summary

How does vitamin B12 support your hair?

Vitamin B12 plays an essential role in numerous bodily processes that also affect the health of your hair. One of the most important tasks of vitamin B12 is to support cell division and the production of red blood cells. These processes are crucial for supplying the hair roots with oxygen and nutrients, which are anchored in the hair follicle. Well-supplied hair follicles promote the growth of healthy and strong hair.

Vitamin B12 also contributes to the production of keratin – the main structural protein of your hair. Without sufficient supply, hair can become brittle, lose volume, or grow more slowly. A deficiency in vitamin B12 is also frequently associated with hair loss and weakened hair structure (NIH, 2023; NHS, 2023).

Which foods contain vitamin B12?

Vitamin B12 is an essential nutrient found mainly in animal-based foods. Here are some of the best sources of vitamin B12:

• Meat and poultry: Beef, pork, chicken, and especially organ meats such as liver (e.g., calf liver) are rich in vitamin B12.

• Fish and seafood: Salmon, mackerel, herring, tuna, and shellfish are among the top sources of vitamin B12. Shellfish are particularly high in this vitamin.

• Eggs and dairy products: Eggs, cheese, milk, and yogurt also provide vitamin B12 and are a good option if you don’t consume meat or fish.

• Fortified foods: For people who follow a vegetarian or vegan diet, there are many plant-based alternatives such as plant-based drinks (e.g., soy or almond milk), breakfast cereals, or nutritional yeast that are fortified with vitamin B12.

Since vitamin B12 is primarily found in animal products, vegans and vegetarians are often at a higher risk of deficiency. In such cases, fortified foods or dietary supplements may be helpful to meet the body’s needs if a deficiency is present (Cleveland Clinic, 2022).

How much vitamin B12 do you need?

Daily requirements for vitamin B12 vary depending on age, life stage, and individual factors such as diet and health status. Here are the general recommendations for daily intake:

Source: NIH, 2023

Note: Requirements may be higher in certain groups. People with impaired absorption—such as older adults or individuals with gastrointestinal conditions—as well as vegans, should pay special attention to their vitamin B12 levels.

Can a vitamin B12 deficiency promote hair loss?

Yes, a deficiency in vitamin B12 can contribute to hair loss. Vitamin B12 plays an important role in healthy hair growth, as it supplies the hair roots with essential nutrients and oxygen. If this vitamin is lacking, hair may become thinner, break more easily, or even fall out.

Cell division also suffers from a vitamin B12 deficiency. Hair is one of the fastest-growing tissues in the body, so a nutrient deficiency often first becomes visible through poorer hair quality or reduced density (Almohanna et al., 2019). 

Can vitamin B12 prevent hair loss and promote growth?

Vitamin B12 is an essential component for the health of your hair, but its effects should be viewed realistically. The vitamin itself is not a miracle cure for hair loss, but it can indirectly help to prevent or slow down hair loss and support hair growth. This is true particularly when hair loss is due to a vitamin B12 deficiency, as other causes—such as genetic factors, hormonal fluctuations, or stress—can also play a role.

Which nutrients are good for your hair?

In addition to vitamin B12, other nutrients such as biotin, zinc, iron, and vitamin D are important for hair health. A balanced diet or targeted supplementation can help strengthen your hair from within (Harvard Health, 2024).

What other symptoms can indicate a vitamin B12 deficiency?

• Chronic fatigue and exhaustion
• Memory and concentration problems
• Tingling or numbness in hands and feet
• Pale or yellowish skin (jaundice)
• Mood swings, depression, or irritability
• Muscle weakness or balance problems
• Burning sensation on the tongue or a red, inflamed tongue
• Heart palpitations or shortness of breath (in cases of severe deficiency)

If you notice one or more of these symptoms, you should have your vitamin B12 levels checked (NHS, 2023).

Are you experiencing hair loss or other symptoms? Get tested!

If you are suffering from hair loss, fatigue, concentration problems, or other potential signs of a vitamin B12 deficiency, it may be a good idea to check your nutrient status. With a home test from Homed-IQ, you can easily, safely, and discreetly find out whether you have a deficiency in vitamin B12 or other essential vitamins. All results are analyzed in ISO-certified laboratories that are also used by physicians and clinics. You can also watch our sample collection process on our YouTube channel.

Summary

Vitamin B12 is an essential nutrient for the health of your hair, as it supplies the hair roots with oxygen and nutrients and supports cell division. A deficiency can contribute to hair loss, brittle hair, or thinning hair—especially when the hair loss is due to a lack of vitamin B12. In addition to vitamin B12, other nutrients such as biotin, zinc, and vitamin D are also important for strong and healthy hair. A balanced diet or a targeted vitamin deficiency test can help ensure adequate supply and strengthen your hair from within.