The B-Complex vitamins, sometimes called the 'Beauty Vitamins', are essential for hair growth and are needed for healthy hair, especially Biotin.

A deficiency in vitamins B2, B6, or biotin can possibly lead to hair loss. It's important to note that the B vitamins all work together in unison. Vitamin B supplements should always be taken together for optimal health.

Most people either get their Vitamin B from eating cereal, taking a Multivitamin, or from taking a Vitamin B Complex. MOST people get enough Vitamin B from their daily diet. However, if you have a certain lifestyle that affects a particular Vitamin B function, then it might be best to take extra of that particular B Vitamin. For example, if you consume alcohol on a regular basis, your body is most probably deficient in Thiamin (B1) and Folic Acid (B9). (Alcohol robs your body of these B vitamin’s in particular.) If you drink alcohol, have liver problems, take large amounts of OTC's or prescription meds, then you might consider an increase in particular foods that have high Thiamin and Folic Acid content. These foods include pork, pistachios, green vegetables, lean ham, potatoes, corn, whole grain cereals, and white rice also.

B12 is another vitamin that some people need to get extra of. Some people have to get a B12 shot every month for this reason. You can have a deficiency in B12 as a result of an inability to absorb vitamin B12 from food or from strict vegetarian diets. As a general rule, most individuals who develop a vitamin B12 deficiency have an underlying stomach or intestinal disorder that limits their absorption of vitamin B12. Sometimes the only symptom of these intestinal disorders is reduced cognitive function. Anemia and dementia may follow later. That's why it's best to be sure to get all your B vitamins.

Biotin is also an important B vitamin. It is necessary for nail and hair growth, strength, and helps maintain the integrity of the nail or hair structure. It also keeps nails healthy and hair shiny. If you have brittle nails or excessively dry, thinning, dull hair, you may need to vamp up your Biotin intake. You can take products like Natures Bounty 5000 mcg Super Biotin or GNC Women's Biotin 2500 mcg Capsules to help ensure you get enough. Two foods containing good quantities of biotin are liver and egg yolks. You would have to eat thousands of calories worth daily to get enough for your hair needs, which is why I would also suggest biotin supplements. Some people prefer to take Hair Vitamins or Nail Vitamins to make sure they have enough.

Here is a chart that includes all the B vitamins so you can be sure if you are getting enough of the Vitamin B Complex from your food intake, or if you need extra amounts.

B1/Thiamine

Cereal, bread, rice, meat, corn, nuts

B2/Riboflavin

Grains, milk, meat, eggs, cheese, peas

B3/Niacin

Meat, milk, fish, legumes, potatoes

B6/Pyridoxine

Brewers yeast, eggs, fish, poultry, spinach, walnuts, wheat germ

B9/Folic Acid

Yeast, liver, green vegetables, cereal

B12/Cyanocobalimin

Liver, meat, eggs, poultry, milk

Panthothenic Acid

Meats, legumes, whole grain cereal

Biotin

Egg yolk, brewer’s yeast, mushrooms

This is just a brief list but it gives you an idea if you might need the extra B Vitamins in your diet.

I myself, have a hard time ingesting any 'B-complex' in pill form. I have found the best way to get my extra B vitamins is by drinking them.

There is a really great product on the market for getting them all, that is easily ingested!

It’s called 'Emer’gen-C'. It contains: *1,000mg Vit. C 32 Active Mineral Complexes And All of the essential B Vitamins

*It's it’s a great, cheap way to get those 'B' vitamins, if you have a low tolerance for taking B vitamins in pill form, as I do!

(See link below to find out more about Vitamin C.)

Emer’gen-C comes in 3 flavors and there are 40 packets per box. Your cost is around $10 bucks, so it’s not going to bust the bank!

You can find it at most superstores and on the internet.

More About the Vitamin B Complex:

Thiamine - Necessary for red cell formation, carbohydrate metabolism, normal brain function, myocardial contraction, appetite, growth, and energy production.

Alcohol consumption and smoking can rapidly deplete Thiamine. Antibiotics, sulfa drugs, and oral contraceptives might deplete levels. A high carbohydrate diet increases Thiamine requirements. Deficiencies are linked to Beriberi which is a nervous system disorder.

Riboflavin - Necessary for red cell formation, cellular respiration, growth, and antibody production. It also plays a role in the conversion of Tryptophan to Niacin. Carpet tunnel syndrome has been linked to low levels of Riboflavin and B6. Deficiency symptoms are cracked corners of the mouth, inflamed mouth and tongue, hair loss, dermatitis, insomnia, mental lethargy, and retarded growth.

Use of oral contraceptives or strenuous exercise increase the need for Riboflavin. It is easily destroyed by light, alcohol, and antibiotics.

Niacin - Important in normal nervous system function, healthy skin, circulation, and sex hormone synthesis. Used to lower cholesterol levels and treat schizophrenia. Deficiencies have been linked to Pellagra, dementia, depression, diarrhea.

Excessive use can cause liver damage. (over 500mg/day)

Pantothenic Acid - Plays a role in adrenal hormone synthesis, antibody production, metabolism, neurotransmitter production. A key component of Coenzyme A. Deficiency symptoms include fatigue, headache, nausea, and numbness in hands.

Pryidoxine - Important in red cell production, sodium and potassium balance, (sodium/potassium chain), RNA and DNA synthesis, antibody production, absorption of fats, proteins, and B12. Can act as a mild diuretic. Deficiency symptoms include anemia, headache, flaky skin, sore tongue, nausea and vomiting, acne, fatigue, hyper-irritability, oily skin, cognitive decline.

Antidepressants, ERT, (Estrogen Replacement Therapy), oral contraceptives, diuretics, and cortisone increase the need for B6.

Cyanocobalamin - Works with folic acid in the formation of red blood cells, necessary for proper digestion, protein synthesis, carbohydrate and fat metabolism, myelin (muscle) sheath formation on the nerve endings. Deficiencies are generally caused by malabsorption in the elderly, people with high alcohol intake, vegetarians. Symptoms include anemia, abnormal gait, dizziness, memory loss, irritability, tinnitis, lethargy.

Patients taking an anticoagulants, anti-gout medications, and potassium supplements may have poor B12 absorption.

Biotin - Plays a role in cell growth, fatty acid production, hair and skin repair, protein, carbohydrates and fat metabolism. Deficiency states include cradle cap dry scalp in infants. Adult deficiencies sometimes happen however, Biotin can be produced in the intestines from consuming 1000 calories per day of meat, milk, poultry, fish, whole grains, or cooked eggs. Raw egg whites have a substance called 'avidin' that can bind with biotin and deplete normal reserves.

Folic Acid - Essential in the formation of red blood cells, white blood cells, and RNA and DNA synthesis. It is critical for t he prevention of spina bifoda and neural tube defects in the fetus. Biotin works best when combined with B12 and Vitamin C. Recently found to reduce dangerous levels of homocysteine which is associated with severe coronary disease. Has a protective role against cervical Cancer, lung Cancer, colon polyps, depression, and dementia.

PABA - Para-Aminobenzoic Acid, also called PABA, is also a part of the Vitamin B Complex. It plays an important role in skin protection, protein metabolism, and red blood cell formation. Helps to maintain normal intestinal flora. Deficiency states include depression, fatigue, premature gray hair, irritability, depigmentation of the skin. Sulfa drugs can deplete PABA.


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