Hair loss is often a sign of nutrient deficiency in the body. One of the most common causes is a deficiency of vitamin B-12, an important nutrient that affects not only hair health but also overall bodily functions. Here's everything you need to know about vitamin B-12, its role, symptoms of its deficiency, and ways to increase its levels naturally.

Why is vitamin B-12 important?

Vitamin B-12 plays an important role in maintaining healthy red blood cells, DNA synthesis, and brain function. Vitamin B-12 deficiency can lead to:

Hair loss and premature graying of hair.

Anemia, which reduces oxygen supply to the body.

Problems with brain function, causing fatigue, forgetfulness, and difficulty concentrating.

Weak muscles and bone pain.

Symptoms of Vitamin B-12 Deficiency

Some common symptoms include:

Thinning hair or excessive hair loss.

Premature graying of hair.

Yellowing of the skin.

Bone and joint pain.

White spots or lines on the nails.

Health Risks of Vitamin B-12 Deficiency

Long-term deficiency can lead to:

Anemia, which affects energy levels.

Respiratory problems due to low oxygen supply in the blood.

Decreased production of white blood cells, weakening of the immune system.

Including the following foods in your diet can help restore vitamin B-12 levels:

Dairy products: Milk, yogurt, and cheese.

Eggs: A rich source of vitamin B-12.

Leafy greens: Spinach and beets.

Fatty fish: Sardines and salmon are great choices.

Nuts and seeds: Almonds, walnuts and pumpkin seeds.

Legumes: Lentils, kidney beans and peas.