2. Vitamin B12
B-vitamins, such as Vitamin B12, is another important micronutrient for hair growth.
It helps to carry oxygen and nutrients to the scalp, which helps your hair to grow.
However, when our bodies do not get the recommended amounts of vitamin B12, it can lead to hair loss.
Since our bodies do not make vitamin B12, we have to get it from animal-based foods like meat, poultry, eggs or fortified foods and supplements.
Getting enough vitamin B12 is critical because this vitamin deficiency comes with some serious health issues, such as:
Weakness, tiredness, or lightheadedness.
Heart palpitations and shortness of breath.
A smooth tongue.
Constipation, diarrhea, loss of appetite, or gas.
Nerve problems like numbness or tingling, muscle weakness, and problems walking.
Low levels of vitamin B-12 are more likely in people over age 50.
Vitamin B-12 is also more common in those with certain conditions, like digestive problems and some types of anemia.
Low vitamin B-12 can cause fatigue, weakness, memory loss, and other problems with the nervous system. Vegans, vegetarians who don’t eat eggs/dairy and the elderly are most at risk for becoming vitamin B12 deficient.
Animal proteins provide some of the highest sources of vitamin B12. However, this can be combatted by adding more fortified foods (e.g. fortified cereals, pasta, rice) to your diet or by taking a supplement that has vitamin B12 in it.
Nevertheless, it’s important to note that even vegetarians who do eat dairy and eggs still do not get the recommended daily amount.
The recommended dietary allowances (RDAs) of vitamin B12 vary by age and stage in life:
Source: National Institute of Health