B – Beyond Beautiful: Navigate the World of B-Complex in Hair Rejuvenation Vitamins

Alona Arel,Beauty and Longevity Specialist
Last edited, 19 February 2024

Vitamin B group, also known as the B-complex vitamins, comprises a group of essential water-soluble vitamins.  ‘Essential’ means that these vitamins either are not produced in the body or produced in non-sufficient quantities, so they must be obtained through dietary sources or supplements. Our Hair Rejuvenation Vitamins contain 7 out of 8 B group vitamins. 

B vitamins play crucial roles in various bodily functions, including energy metabolism, nervous system health, and the maintenance of healthy skin, hair, and nails. In this article, we will explore the B-complex family: vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B7, vitamin B9 and vitamin B12. We will delve into their individual characteristics, health benefits, their role in promoting hair health, dietary sources, and recommended daily doses.

Table of Contents

1.Vitamin B1 (Thiamine)

What is Vitamin B1?

Vitamin B1, or thiamine (1), is essential for converting food into energy and maintaining proper nerve function.

Vitamin B1 Health Benefits:

  • Supports energy metabolism (2).
  • Aids in nerve function and muscle contraction (3), (4)
  • Helps maintain healthy skin, as it is involved in synthesis of collagen


Vitamin B1 and its Role in Hair Health:

Thiamine plays a significant role in maintaining hair health through its involvement in various physiological processes.

  • Cellular Energy Production: Thiamine is a key component in the process of converting carbohydrates into energy at the cellular level. This energy is essential for the growth and maintenance of hair follicles. Adequate thiamine levels support the energy demands of rapidly dividing hair cells, contributing to healthy hair growth.
  • Blood Circulation: Thiamine is crucial for maintaining a healthy cardiovascular system, which, in turn, ensures proper blood circulation throughout the body, including the scalp. Efficient blood flow to the hair follicles provides essential nutrients and oxygen, promoting optimal conditions for hair growth.
  • Nervous System Support: Thiamine supports the proper functioning of the nervous system, including the nerves associated with the scalp and hair follicles. Healthy nerves contribute to the regulation of sebum production, which is important for maintaining the health of the scalp and preventing conditions that may lead to hair loss.
  • Collagen Synthesis: Thiamine is involved in collagen synthesis, a structural protein that provides strength and elasticity to the skin, including the scalp. Collagen is crucial for maintaining the integrity of the hair follicles and preventing damage.
  • Antioxidant Activity: Thiamine exhibits antioxidant properties, helping to neutralize free radicals that could potentially damage hair cells and impede hair growth. Antioxidants play a protective role in maintaining the health of the scalp and hair.


Thiamine Food Sources:

Thiamine can be found in foods like whole grains, legumes, nuts, and pork.

Recommended Daily Dose:

The recommended daily intake for adults is approximately 1.1-1.2 mg for men and 0.8-0.9 mg for women. In the Ideal Hair Rejuvenation Vitamins you will find 0.75 mg of thiamine in one tablet.

2. Vitamin B3 (Niacin)

What is Vitamin B3?

Vitamin B3, or niacin (5), is essential for the proper functioning of enzymes involved in energy production and DNA repair (6).

Health Benefits of Vitamin B3

  • Supports cardiovascular health by helping to lower LDL cholesterol levels (7).
  • Plays a role in reducing inflammation and promoting skin health (8).
  • Supports brain (9) function and mental health.


Vitamin B3’s Role in Hair Health:

Niacin promotes hair growth by enhancing blood circulation to the scalp and providing nutrients to hair follicles.

While further research is necessary, the pilot study has revealed a statistically significant increase in hair fullness, indicating that long-term topical application of nicotinic acid (Vitamin B3) holds great promise in addressing female alopecia (10).

Niacin Food Sources:

Niacin can be found in foods like meat, poultry, fish, legumes, and whole grains.

Recommended Daily Dose:

The recommended daily intake for adults is around 16-18 mg for men and 14-16 mg for women. Hair Rejuvenation Vitamins include a dosage of 10 mg of vitamin B3 per capsule.

3. Vitamin B5 (Pantothenic Acid)

What is Vitamin B5?

Vitamin B5, or pantothenic acid, is essential for the synthesis of fatty acids and the metabolism of carbohydrates and proteins (11).

Health Benefits of Vitamin B5

  • Supports healthy skin by promoting wound healing (12)
  • Regulates nervous system
  • Helps in the production of red blood cells
  • Aids in the breakdown of fats and carbohydrates for energy (13)


Pantothenic Acid’s Role in Hair Health

Pantothenic acid is often included in hair care products. You may come across information that there’s no evidence that B5 prevents hair loss, but it’s not 100% true. Of course, more clinical study is needed, but still there is evidence that proves B5 is effective in strengthening hair follicles and improving hair texture, making it smooth and silky. “Combination therapy with biotin and dexpanthenol is a well-known practice in preventing and treating hair loss.” Dexpanthenol is an alcohol derivative of pantothenic acid that has shown its efficacy in treating diffuse hair loss. In addition, Dexpanthenol has an anti-oxidative and anti-inflammatory effect and a cellular repair capability, including hair follicle cells, and can be a new effective treatment in androgenetic alopecia (14), for both male and female pattern hair loss (15).

Vitamin B5 Food Sources:

Good dietary sources of pantothenic acid include meat, dairy products (yogurt), organ meats, seafood, avocado, sunflower seeds, broccoli, mushrooms (shiitake), and whole grains etc.

Recommended Daily Dose:

The recommended daily intake for adults is approximately 5 mg for men, and 6 mg for women. B5 is present in a 5 mg concentration per capsule within the Hair Rejuvenation Vitamins formula.

Your Beauty and Longevity Specialist at idealofmed.com

Hi! I’m Alona, your expert in beauty and long-lasting vitality, especially when it pertains to hair vitamins.

Feel free to connect with one of IdealofMeD’s specialists today! Don’t hesitate to reach out if you have any questions regarding our vitamins. We’re here to support on your journey to healthier, more vibrant hair!

4. Vitamin B6 (Pyridoxine)

What is Vitamin B6?

Vitamin B6, or pyridoxine (16), is essential for the metabolism of amino acids, neurotransmitters, and hemoglobin.

Health Benefits of Vitamin B6

  • Supports brain health and cognitive function (17)
  • Plays a role in regulating mood (18), (19) and sleep
  • Aids in the production of red blood cells (20), (21)


Vitamin B6 Role in Hair Health

Vitamin B6 significantly contributes to maintaining healthy hair by working alongside vitamin B9 and B12 to form hemoglobin, a key player in oxygen transport to body tissues, including the hair.

Vitamin B6 supports the growth of strong hair by aiding in protein metabolism and improving blood circulation to the hair follicles and scalp, therefore may be very effective in treating diffuse alopecia (22).

B6 also proves effective in reducing oily spots by regulating sebum levels (23) and inhibits the formation of DHT, a hormone linked to hair loss, by binding to testosterone receptors.

Notably, vitamin B6 plays a crucial role in treating anemia, a common cause of hair loss, particularly among women.

Pyridoxine Food Sources

Good dietary sources of vitamin B6 include poultry, fish, bananas, and whole grains.

Recommended Daily Dose

The recommended daily intake for adults is about 1.3-2.0 mg. Within Hair Rejuvenation Vitamins, you’ll find a 1 mg dosage per capsule of B6.

5. Vitamin B7 (Biotin)

What is Vitamin B7?

Vitamin B7 (24), also known as biotin, is important for the metabolism of fatty acids, amino acids, and glucose.

Health Benefits of Vitamin B7

  • Promotes healthy skin (25), hair (26), and nails (27)
  • Supports the nervous system (28)
  • Aids in maintaining stable blood sugar levels (29), (30)


Vitamin B7 and its’ Role in Hair Health

Biotin (31) is often hailed as a key vitamin for hair health (32), as it can strengthen hair and promote growth.

B7 is often associated with the synthesis of keratin, a fibrous structural protein that forms the foundation of hair, skin, and nails. Biotin is believed to play a crucial role in the production of keratin, contributing to the maintenance and growth of healthy hair. Keratin is a major component of hair strands, providing strength, structure, and resilience.

Food Sources with Vitamin B7

Biotin can be found in foods like eggs, organ meats, nuts, seeds, leafy greens, cauliflower, bananas, mushrooms.

Recommended Daily Dose

The recommended daily intake for adults is typically around 30-100 micrograms (mcg). Hair Rejuvenation vitamins are formulated with a 100 mcg dose of B7 for optimal results.

Vitamin B7 Food Sources

6. Vitamin B9 (Folic Acid)

What is Vitamin B9 (Folate/Folic Acid)?

Folate is the natural form of vitamin B9 found in food. While folic acid is the synthetic form used in supplements and fortified foods and the detailed information on folic acid and its health benefits you can read in our blog. Both are converted to the active form, known as tetrahydrofolate (THF), in the body.

Health Benefits of Vitamin B9

  • Neural Tube Defect Prevention: Adequate folate intake is crucial for pregnant women as it helps prevent neural tube defects in the developing fetus, such as spina bifida.
  • DNA Synthesis: Folate is essential for the synthesis and repair of DNA, making it vital for cell division and tissue growth.
  • Red Blood Cell Formation: Folate is involved in the production of red blood cells, helping to prevent anemia.
  • Heart Health: Folate may reduce the risk of heart disease by helping to lower homocysteine levels, an amino acid linked to cardiovascular problems.


Vitamin B9’s Role in Hair Health

While vitamin B9 does not have a direct role in hair health, its contribution to overall bodily functions and cell growth indirectly supports the health of hair follicles and the production of healthy hair.  

Anemia, particularly iron-deficiency anemia, as well as just iron deficiency without anemia, is known to contribute to hair loss. Insufficient oxygen and nutrients reaching the hair follicles can weaken the hair strands, leading to increased shedding and potential hair thinning.

Folic acid supplementation is crucial for preventing and treating folate deficiency-related anemia, it may also have indirect benefits for hair health. By supporting the production of healthy red blood cells and improving overall blood circulation, folic acid can contribute to maintaining the health of hair follicles.

Food Sources of Vitamin B9

Leafy greens, like spinach or kale. Legumes: lentils, chickpeas, and black-eyed peas provide a significant amount of folate. Fortified foods and citrus fruits. 

Recommended Daily Intake

The recommended daily intake of folate varies by age and life stage:

  • Teens and Adults: 400-800 mcg
  • Pregnant Women: 600-800 mcg (due to increased needs)
  • Breastfeeding Women: 500-600 mcg


Folic acid  is present in a 202.5 mcg concentration within the Hair Rejuvenation formula.

6. Vitamin B12 (Cobalamin)

What is Vitamin B12?

Vitamin B12, or Cobalamin, is crucial for DNA synthesis, nerve function, and the production of red blood cells.

Health Benefits of Vitamin B12

  • Supports cognitive function and memory ,
  • Aids in the prevention of anemia,
  • Promotes nerve health,
  • Crucial for skin health.


Cobalamin’s Role in Hair Health

While B12 is important for overall health, its specific role in hair health is not well-established.

Food Sources with Vitamin B12

Vitamin B12 is primarily found in animal products like meat, fish, dairy, and eggs.

Recommended Daily Dose

The recommended daily intake for adults is around 2.4 micrograms (mcg). Enjoy the benefits of 1 mcg of B12 in our Hair Rejuvenation vitamins.

B-Complex: Alona's Summary

According to research, and in my experience,  the B-complex vitamins play vital roles in maintaining overall health, including the health of your hair, skin, and nails. Ensuring a balanced diet that includes a variety of foods rich in these vitamins can contribute to your well-being and help you achieve vibrant and healthy hair. Be sure to consult with a healthcare professional for personalized recommendations on vitamin intake based on your specific needs.

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Information checked by an expert

Alona Arel
The information on this page is checked by Alona Arel. She’s an expert on beauty and longevity and often asked to share her knowledge. For example for Healthline and Lifehacker.

The information on this page was last updated on February 19, 2024

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