Salmon
Salmon is a rich source of vitamin B12, omega-3s, and protein – all of which are essential for healthy hair growth.
According to research from the American Journal of Clinical Nutrition, adding salmon to your weekly diet helps increase blood circulation to the scalp, reduce hair loss and promote hair growth.
Lean beef
Lean beef is rich in vitamin B12, iron, and zinc, nutrients that support hair growth. According to the World Health Organization (WHO), iron and vitamin B12 deficiencies can lead to increased hair loss.
Lean beef provides high-quality protein, which helps rebuild hair structure from deep within.
Chicken eggs
Eggs are an easily absorbed source of vitamin B12. According to research from the US National Institutes of Health (NIH), eating 2 eggs a day can provide up to 20% of the daily vitamin B12 requirement.
Eggs also contain biotin – an important nutrient that helps increase hair thickness.
Milk and dairy products
Milk, cheese and yogurt are natural sources of vitamin B12, making them great dietary supplements.
A study from the British Journal of Nutrition found that adding unsweetened yogurt to your daily diet not only boosts vitamin B12 levels, but also improves scalp health, reducing dryness and hair loss.
Oysters and seafood
Oysters are one of the richest foods in vitamin B12, and also contain zinc and selenium – elements that support strong hair follicle growth.
According to the US Naval Medical Journal, adding seafood like oysters or shrimp and crab helps hair become shinier and healthier thanks to its rich minerals and vitamins.
Animal liver
Beef or chicken liver is one of the highest food sources of vitamin B12.
According to WHO, animal liver contains up to 70 mcg of vitamin B12/100g, many times more than the body's daily needs.
Adding liver to your diet can significantly improve hair loss, especially in people with vitamin B12 deficiency anemia.
Fortified cereals
For vegans, fortified cereals are a great option. According to the NIH, cereals like oatmeal and granola are often fortified with vitamin B12 and iron, which can help support hair health without consuming animal foods.
Benefits of vitamin B12 in reducing hair loss:
Vitamin B12 not only aids in red blood cell production but also maintains hair follicle function.
Vitamin B12 deficiency can reduce blood supply to hair follicles, leading to hair loss and weak hair. Getting enough vitamin B12 through your daily diet can help hair grow stronger, reduce breakage, and improve its natural shine.
