The B Vitamin spectrum is often a disregarded one, but it plays one of the most important roles in holistic care of the body. The B Vitamins we consume are contributed to structure, function, and detox. When we first exhibit problems with hair thinning, we quickly throw out the idea that maybe some of the problem is hair growing. I’ve created a brief breakdown of B Vitamins, their contributions, and naturally rich foods.


Thiamin, also called B1, is most important for gathering energy to produce new hair follicles. Thiamin breaks down carbohydrates for optimal energy consumption. Although each hair follicle grow slowly over time and utilizes a small amount of energy in the process, our scalp requires a large amount of energy to produce over 100 new hair follicles per day.   

Foods rich in B1: eggs, beef, pork, soybeans, fish, leafy greens, whole grains


Vitamins B2 and B3 (Niacin) are related to dilating and constricting blood vessels around the scalp. The blood vessel is the sidekick to the hair follicle; it delivers nutrients, hormones, proteins for hair growth.

Foods rich in B2: milk, eggs, rice, yogurt, mushrooms, spinach

Foods rich in B3: lean meats (turkey, chicken, tuna, etc.), peanuts, mushrooms


Vitamins B5 and B9 (Folate) regulate your stress, which can cause as well as result from hair loss. Cortisol is a stress hormone that is produced and amplified during stress and anxiety, but B5 and B9 can combat and regulate the amount of cortisol produced.


Foods rich in B5: chicken, eggs, beef, tomatoes, avocados, oily fish, sunflower seeds

Foods rich in B9: green vegetables (asparagus, broccoli, etc.), lentils, legumes


Biotin, B7, is another energy gathering vitamin that we need. Rather than extracting energy from carbs like B1, this vitamin breaks down and processes energy from proteins and fats. This energy also contributes to the building blocks of new hair follicles as well as hair function.


Foods rich in B7: egg yolks, chickpeas, green vegetables (asparagus, broccoli, etc.), walnuts, almonds, avocados, tomatoes


Vitamin B6 wears the ‘Detoxifier Cape’. It’s works hard in our liver to rid of toxic substances such as preservatives, pollutants, and heavy metals such as mercury. If there’s a large build-up of toxins in our bodies, hair loss is a common symptom.


Foods rich in B6: pork, lean meats (chicken, turkey, fish, etc.), whole grains, rice


Last but certainly not least, is Vitamin B12, which is a major contributor to Red Blood Cell production. Red Blood Cells deliver oxygen throughout the body and which contributes to overall follicle growth.


Foods rich in B12: eggs, milk, cheese, fish (salmon, cod, etc.), shellfish, meat, some soy products (label-fortified with B12)