It’s the beauty mission many share: healthy, resilient hair. From amla and rosemary oils to hair peptide serums and LED helmets, there’s no shortage of tools promising shine and strength. Supplements are another popular route—biotin, zinc and millet extract among the usual suspects. Yet one nutrient remains less talked about but surprisingly effective for hair health: vitamin B3, also known as niacin.
What is vitamin B3?
“Vitamin B3, also known as niacin or vitamin PP, is one of the eight B vitamins. It is important for energy production from food and plays a crucial role in skin and hair health, digestion and nervous system function,” says Shabir Daya, pharmacist and co-founder of Victoria Health. “There are three forms of vitamin B3: niacin, niacinamide and inositol hexanicotinate. All of these forms play slightly different roles in the body.”
Vitamin B3 appears in three main forms—niacin, niacinamide and inositol hexanicotinate—each offering slightly different benefits.
Niacin (nicotinic acid) helps improve circulation and can lower bad (LDL) cholesterol while raising good (HDL) cholesterol. It’s also considered the most beneficial for hair growth.
Niacinamide (nicotinamide), widely used in skincare for its barrier-strengthening and anti-ageing effects, shares niacin’s energising qualities but has little effect on cholesterol.
Inositol hexanicotinate is a form of niacin that provides similar benefits without causing facial flushing or redness.
How vitamin B3 supports hair growth
Niacin aids circulation throughout the body, including the scalp, by dilating small blood vessels so more oxygen and nutrients reach the hair follicles. It also helps generate cellular energy, which is vital since hair follicles are among the body’s fastest-growing tissues and require constant fuel.
By improving nutrient delivery to the scalp, vitamin B3 may help stimulate growth, thicken strands, and reduce shedding. One study found that topical niacin improved hair density in women with androgenetic alopecia.
How to take it
Because the body cannot produce or store large amounts of vitamin B3, it must be replenished regularly through food or supplements.
Foods rich in vitamin B3
- Liver
- Chicken
- Turkey
- Tuna
- Salmon
- Red meat
- Brown rice
- Peanuts
- Peas
- Mushrooms
- Potatoes
A balanced diet usually provides sufficient amounts, but supplements can offer an additional boost when prescribed by a healthcare professional.
“There’s no fixed medical dose of niacin for hair growth,” says Daya. “However, 500 mg per day is generally considered effective. It’s best taken for at least 90 days to see visible results.”
As always, consult a professional before starting any new supplement, especially at higher doses.
This article first appeared on Vogue.it
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Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
