Hair growth can face different problems during the different phases of life. At a young age, you will see the rapid hair growth and as you age, the hair growth process may slow down because of hormone changes, reduced metabolism, and hair follicle changes which are responsible for creating new hair.
Still, the fact is healthy hair depends on a healthy and stress-free lifestyle. Eating plenty of nutrients helps to keep skin and inner organs healthy because a nutrient deficiency can affect hair growth.
Folic acid is vitamin B-9, which is recommended regularly to increase hair healthy. Let’s find out complete details about hair health and folic acids.
What Does Folic Acid Do?
Table of Contents
Folic acid is responsible for healthy hair cell growth. These cells include those present inside skin tissue as well as in hair and nails. Such effects on hair have driven in folic acid as a possible hair growth treatment measure. Additionally, folic acid helps to keep red blood cells healthy.
Folic acid is the component of folate, which is a type of vitamin B. When present naturally in foods. This nutrient is named folate. The manufactured version of this nutrient-enriched and supplement is called folic acid. Despite the different names, folate and folic acid function in a similar way.
Research Views
According to research about folic acid for hair growth is minimal. According to a study published in 2017, seen at 52 adults with premature greying. The researchers of this study discovered deficiencies in folic acid and vitamins B-7 and B-12. However, extra controlled studies are required to determine whether folic acid alone can help to grow hair.
How to Use Folic Acid for Growing Hair?
If you are getting premature graying, then consider adding folic acid to your everyday routine. Eating folate from all types is important. Avoiding nutrient-dense foods that are rich in folate and replacing them with fortified foods will not benefits hair. Make sure to get folic acid-rich foods like dark green leafy vegetables, broccoli, eggs, and legumes.
While folate acid is good for hair, it alone may not stimulate hair growth.
Biotin and Folic Acid for hair growth.
Most hair care supplements consist of biotin. But what does science say is biotin deficiency also causes hair loss, still more research is needed. It also improves hair quality.
However, it is important to take hair health expert advice before taking any supplement. Take food sources of biotin such as nuts, whole grains, eggs, meat, and legumes.
Take a daily vitamin
Folic acid is found in the form of water-dispersible multi-vitamins. Your everyday dose of folate can be available in B-Complex vitamins, multi-vitamins, and prenatal vitamins.
Add Folic Acid Foods to diet
Folic acid foods are spinach, beans, broccoli, peas, and another vegetable.
Reduce Stress
Stress can weaken the immune system and also affect hair health. Stress directly cause hair loss and hair thinning.
How Much To Take?
The recommended everyday dosage of folic acid for adult women and men is 400 mcg. If you do not get sufficient folate from whole foods in the diet, you may need to take supplements. Less folate can lead to folate deficiency anemia. It may have symptoms, such as irritability, pale skin, headaches, hair pigmentation, severe fatigue, mouth soreness, hair thinning.
If you do not have folate deficiency, then you do not need to take the folic acid supplement for hair. Taking more than 400 mcg every day will not grow hair faster.
Consuming extra folic acid can be risky for health. A folic acid overdose can happen when you consume too much supplement for high content foods.
Consuming more than 1,000 mcg every day can hide the symptoms of vitamin B-12 deficiency and leads to nerve damage stated by Office-on-Women’s-Health.
Folic acid can regularly be added for nutrient B complex supplements. It’s additionally found in multivitamins and sold as a different supplement. All supplement change, so ensure there is 100% of the every day esteem you need to add. Address your medical care supplier about proper admission for your necessities and which supplement might be best for you.
The Centers-for-Disease-Control-and-Prevention also advise that females take 400 mcg of folic acid every day during pregnancy. They recommend starting it a month before conception, if possible. You may see that many females who are pregnant experience healthier hair growth.
It is because of folic acid and not because of pregnancy. More importantly, folic acid benefits both baby and mom. It helps to prevent neurological defects during birth.
Is Folic Acid Beneficial For Hair Growth?
Regular folate or folic acid using improves tissue growth and supports cell function to work smoothly. The unhindered growth of tissue is important when it is about nail, skin, and hair growth. The vitamin has been shown to advance healthy cell production, and therefore, it can excite the natural increase in hair in women and men. According to a new study, folate levels below in individuals with alopecia areata.
Metabolizing Protein
Folate assists in metabolizing fat, protein, and carbohydrates. It helps to enhance the absorption of various nutrients in the human body. Like this, the hair follicles get their necessary nutrition from foods eaten.
PROMOTES HAIR GROWTH
By way of supporting the cell production process of the body, folate has its best effects on the body’s ability to grow healthy hair. Regular folate supplements increase the hair growth rate. Supplementing folate may also stop unwanted hair loss and hair thinning because of aging. According to Research, folate deficiency can increase hair loss. It is a necessary nutrient for hair growth. Folate also renews cells to increase hair growth and reduce premature graying.
Increase Shine and Volume to Hair
Folate provides effective benefits for hair health. Including folate supplements in your diet helps to make hair shinier. It helps the body synthesizing the nutrients required to keep hair follicles nourished and healthy.
It also benefits DNA nucleotides synthesis and amino acids. These benefits in nourishing the follicles and include volume and hair shine.
Prevent Hair Loss
Apart from helping with healthy hair cell production, folate also prevents premature hair loss.
Prevents Premature Hair Greying
Having folic acid deficiency leads to premature hair greying due to genetic factors. Enough consumption of folate also leads to lower occurrences of baldness and alopecia, and other hair issues. Increase folate-rich foods such as raspberries, bell peppers, oranges, asparagus, black-eyed peas, papaya, avocados, lentils, artichokes, and spinach.
Zinc and Folic Acid for Hair Growth
If you experience hair loss issues from zinc deficiency, increasing zinc consumption promotes hair growth. The use of Pyrithione zinc showed a boost in hair growth. However, you must always get the right diagnosis before taking supplements.
Zinc can find in the foods such as nuts, eggs, oysters, spinach, sweet potatoes, and chickpeas. Folic acid also solves the problem of slow hair growth.
Food Sources of Folate
If you are doubtful about supplements, you can always switch with natural food sources of the vitamin. Not only you eat healthier foods, but you will also get less chance to get side effects that occur from supplements. The best sources for folate are commonly green leafy vegetables and fruits. These include the following foods.
Legumes
Legumes are the seed or fruit of any plant that belongs to the Fabaceae family, including peas, beans, and lentils. Although the exact amount of folate present in legumes can be different. Legumes are the best source of fiber, protein, and antioxidants. It also contains micronutrients like magnesium, potassium, and iron.
Asparagus
Asparagus consist of a concentrated amount of different minerals and vitamins, including folate. A half-cup of cooked asparagus provides 134 mcg of folate or 34% of the DV. Asparagus also consist of antioxidants, antibacterial, and anti-inflammation properties. It also provides 6% of healthy fiber.
Leafy Greens
Leafy green vegetables like kale, arugula, and spinach, consist of low calories with necessary nutrients like folate. One cup of uncooked spinach (30 grams) gives 58.2 mcg or 15% of DV. Leafy vegetables also produce vitamin A and K with high fiber. They have been linked with health benefits.
Beets
Apart from its rich color, beet provides essential nutrients. They have potassium, vitamin C, and manganese. Beets are the best source of folate. One cup of fresh beets provide148 mcg of folate or 37% DV.
It also has micronutrients such as nitrate, which is a plant compound and beneficial for health.
Citrus fruits
Citrus fruits are delicious and have lots of flavors like lemons, grapefruits, and limes contain rich folate. One large orange provides 55 mcg of folate or 14 of the daily value. It also has the essential micronutrient vitamin C. This nutrient helps to promote immunity and prevent diseases.
Brussels sprouts
Brussels sprouts are nutritious vegetable belongs to the cruciferous family and closely linked to other greens like broccoli, kale, kohlrabi, and cabbage. These are a rich source of minerals and vitamins and folate. A half-cup (78 gm) of cooked brussels sprouts can provide 47 mcg of folate or 12% of DV.
They are also the best source of Kaempferol, an antioxidant linked with many health benefits.
Broccoli
Broccoli is a health-promoting green vegetable. Adding broccoli to the diet can provide essential minerals and vitamins. One cup of raw broccoli (91 gm) consists of 57 mcg of folate or 14% of the DV. Broccoli also provides high vitamin C, K, A, and manganese.
Nuts And Seeds
There are many reasons to consider increasing seeds and nuts. Additionally, nuts and seeds provide an extra dose of protein, fiber, and vitamins. Combining seeds and nuts with your diet meets the folate requirement.
Wheat germ
Wheat germ is the embryo present in the wheat kernel. Also, it is often removed during the process of milling. It supplies a high concentration of antioxidants, vitamins, and minerals. It also consists of a good amount of fiber by 16% of the daily requirements.
Fiber moves slowly from your digestive tract, including bulk to the stool to help regularity, level blood sugar, and prevent constipation.
Beef liver
Beef liver is a rich source of folate. An 85 gm of cooked beef liver gives 212 mcg of folate or 54% of the daily value. Additionally, a single serving of beef liver can exceed every day’s requirement for vitamin B12, copper, and vitamin A. It also contributes protein for permanent tissue repair and hormone and enzyme production.
Papaya
Papaya is a type of nutrient-dense tropical fruit that belongs to Central America and southern Mexico. It is a delicious and flavorful fruit packed with folate. One cup (140 gm) of raw papaya consists of 53 mcg of folate, which is equal to 13% of the daily value. Additionally, papaya contains high vitamin C, antioxidants, and potassium in the form of carotenoids.
Pregnant women are recommended to avoid unripe papaya. Unripe papaya may cause contraction and miscarriage.
Bananas
Banana is a rich source of various minerals and vitamins. They consist of high folate and easily available to meet the daily folate requirement.
Avocado
Avocado is another food to get folate for hair health. Additionally, their unique taste, avocados are the best source of different nutrients, including folate.
A half raw avocado consists of 82 mcg folate required for the whole day. Avocado also provides heart-healthy fats and helps to prevent diseases.
Fortified grains
Different grains like pasta and bread have been fortified to promote their folic acid content. The quantity can be different in different products, but one cup (140 gm) of cooked spaghetti provides 102 mcg of folic acid or 25% of the DV.
Expert’s Advice
Should I consume folic acid as a prenatal vitamin for growing hair?
Folic acid not only increase hair health but also works as the best prenatal vitamin. Consuming folate helps during pregnancy and baby growth.
According to a study, taking vitamins for one year before conceiving can also lower the risk of preterm delivery by 50%. Regular consumption of 400 mcg of folic acid can provide good effects for health. It should be taken under the guidance of your physician.