It’s common to shed between 50 and 100 hairs every day. But when the hair loss is excessive, it can cause concern and worry. There are many reasons why hair loss can occur, including genetics, stress, hormones, and nutrient deficiencies. One nutrient that has been linked to hair loss is vitamin B6. In this article, we’ll explore the relationship between vitamin B6 and hair loss and whether taking it as a supplement can help.
What is vitamin B6?
Vitamin B6, also known as pyridoxine, is one of the B vitamins. It plays a significant role in many bodily functions, including :
- metabolism of macronutrients, such as carbohydrates, proteins, and fats
- production of red blood cells
- synthesis of neurotransmitters, such as serotonin, dopamine, and GABA
- regulation of hormones, including estrogen and testosterone
- maintenance of healthy skin, hair, and eyes
The recommended daily intake of vitamin B6 for adults is 1.3-1.7 mg. Good dietary sources of vitamin B6 include:
- Chicken, turkey, and other poultry
- Fish, such as salmon, tuna, and trout
- Potatoes and other starchy vegetables
- Non-citrus fruits, such as bananas and avocados
- Nuts and seeds, such as sunflower seeds and walnuts
Can vitamin B6 prevent hair loss?
While there isn’t a lot of research on the topic, some studies suggest that vitamin B6 may help prevent hair loss. This is because vitamin B6 is involved in the synthesis of hemoglobin, a protein found in red blood cells that carries oxygen to the body’s tissues, including the hair follicles. Without adequate oxygen, the hair follicles can become damaged, leading to hair loss.
Vitamin B6 is also involved in the production of keratin, a protein that makes up the structure of the hair. Keratin is essential for strong, healthy hair, and a deficiency in vitamin B6 may contribute to hair loss.
Can taking vitamin B6 supplements help with hair loss?
While there is some evidence to suggest that vitamin B6 may help prevent hair loss, there is no evidence to suggest that taking vitamin B6 supplements can reverse hair loss once it has occurred. However, taking vitamin B6 supplements is generally safe, and it may be worth a try if you’re concerned about hair loss.
The daily recommended upper limit of vitamin B6 is 100 mg for adults. Taking more than this amount can cause nerve damage and other health problems. It’s always best to get your nutrients from food, but if you’re unable to get enough vitamin B6 in your diet, a supplement may be necessary.
Other ways to prevent hair loss
While vitamin B6 may help prevent hair loss, there are also other things you can do to keep your hair healthy. These include:
- Eating a balanced diet that includes plenty of protein, vitamins, and minerals
- Managing stress levels through exercise, meditation, or other relaxation techniques
- Avoiding tight hairstyles that pull on the hair, such as braids and ponytails
- Being gentle when brushing or styling your hair
- Using shampoos and conditioners that are gentle and don’t contain harsh chemicals
Conclusion
Vitamin B6 is an important nutrient that plays a significant role in many bodily functions, including the health of your skin, hair, and eyes. While there isn’t a lot of research on the subject, some evidence suggests that vitamin B6 may help prevent hair loss by improving oxygen supply to the hair follicles and promoting the production of keratin. However, taking vitamin B6 supplements is unlikely to reverse hair loss once it has occurred. If you’re concerned about hair loss, it’s best to speak to your doctor to determine the underlying cause and appropriate treatment.
