Is Vitamin B12 Good for Hair and Nails? The Truth You Need

Why B12 Even Matters for Your Body

What does Vitamin B12 actually do?

So, B12 isn't just another trendy supplement influencers talk about. It's essential — like, your body literally can't make it, and it needs it for a bunch of stuff. Think: red blood cell formation, DNA production, and keeping your nervous system working properly.

But here’s the kicker: when you’re low on B12, it doesn’t just hit your energy — it can totally mess with your hair and nails too. I learned that the hard way, but more on that in a sec.

The hair & nails connection

Your hair follicles and nail beds are crazy active tissues. They need a constant supply of nutrients to keep growing and repairing. Vitamin B12 plays a role in getting oxygen to those cells (via red blood cells), so if you don’t have enough, they basically get starved. Result? Brittle nails. Hair shedding. The whole sad package.

My B12 Story (aka: when I thought I was just “stressed”)

Okay, personal moment.

A couple of years ago, I started losing a lot of hair. Like, a scary amount every time I showered. My nails were splitting like dry spaghetti. I chalked it up to stress, maybe too much caffeine, whatever. But then I had a chat with my friend Lina (she’s a nurse and way smarter than me on this stuff), and she was like, “Girl, get your B12 checked.”

Guess what? I was super low. Not dangerously low, but enough to explain the hair drama. I started taking a sublingual B12 daily, and within 2 months, things were noticeably better. (Not perfect. But better. And that felt like a win.)

Signs You Might Be Low on B12

It’s not just about your hair

Here's the weird thing: a lot of people are low on B12 and don’t even know it. Especially if you’re vegan, vegetarian, or have any gut issues like IBS or Crohn’s. (I’m not vegan, but I was skipping a lot of meat back then — oops.)

Some signs to watch for:

• Fatigue or brain fog

• Tingling in hands or feet

• Mood swings

• Pale skin

• Weak, brittle nails

• Hair loss or thinning

If you're nodding along to more than one of these… yeah, might be time to look into your levels.

Can B12 Actually Improve Hair and Nail Health?

What the research says

There is growing evidence that B12 deficiency can contribute to hair thinning and nail problems. A 2017 study found that people with chronic hair loss were significantly more likely to have low levels of B12 and other nutrients like iron and folate.

Now, here’s where it gets tricky: if you already have normal B12 levels, taking extra B12 probably won’t give you supermodel hair overnight. (Sorry.) Your body only absorbs what it needs — the rest gets flushed out.

So, should you take it?

Honestly? If you’re deficient, then yes — it can make a huge difference. But don’t guess. I made that mistake once, took a megadose thinking more = better, and ended up with… nothing. No change. Waste of money.

Go get a blood test first. Then see if a B12 supplement or injection makes sense for you.

Best Sources of B12 (Food or Supplements?)

Natural food sources

• Beef liver (not for everyone, I know…)

• Fish like salmon, trout, tuna

• Eggs

• Dairy (milk, cheese, yogurt)

• Fortified plant milks and cereals

If you're plant-based, honestly, you’ll need a supplement. Period. B12 isn’t in plants naturally.

Supplement types: what's worth it?

• Sublingual tablets (they melt under your tongue — what I use)

• B12 shots (prescribed if you're super low)

• Oral pills (fine, but absorption can be hit-or-miss)

Also, quick note: methylcobalamin is a more “bioavailable” form than cyanocobalamin. It’s what your body uses directly. (Lina explained this to me over coffee and I nodded like I understood… had to Google it later.)

Final Thoughts: Is B12 the Secret to Gorgeous Hair & Nails?

Well… yes and no.

If you're low on B12, fixing that can totally help stop hair loss, improve nail strength, and even boost your energy (bonus!). But it’s not a miracle pill.

Take it from someone who’s been there — don’t just pop pills blindly. Check your levels. Eat well. Be patient. Hair and nails take time to grow. You won’t see overnight changes, but with consistency? You’ll feel the difference.

And honestly, once I stopped obsessing over every strand of hair and just focused on nourishing my body properly, everything else started falling into place.

Okay, not everything. I still can’t do winged eyeliner. But you get the idea.

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.