You may have heard that folic acid is good for your hair, but many people still wonder whether it truly has an effect. Folic acid is a nutrient that people concerned about hair thinning should especially consume more of, as it offers several beneficial effects that help maintain healthy hair. In this article, we summarize the expected benefits of folic acid for hair and list foods that are rich in folic acid. If you are considering incorporating folic acid into your routine, use this as a helpful guide.
Folic acid is a nutrient deeply involved in cell production and growth, the formation of red blood cells, and the creation and synthesis of proteins.
The expected benefits of folic acid for hair include:
• Preventing and improving hair loss
• Reducing stress
Below is a detailed explanation of each benefit:-
Prevents and Improves Hair Loss
(Source: (1) e-Health Net — Preventing Anemia: Start by Reviewing Your Daily Diet)
Folic acid, together with Vitamin B12, is a nutrient that helps create new blood. Its blood-forming properties promote healthy blood circulation throughout the body, ensuring that essential nutrients reach the hair.
When the hair receives sufficient nutrients, it can reduce the risk of scalp issues and hair thinning.
Reduces Stress
(Source: (2) Immunology of the Mind and Body)
Folic acid plays a role in producing serotonin, often called the “happiness hormone,” making it effective for stress relief. Since stress is a major enemy of healthy hair, folic acid is a nutrient worth actively consuming for the sake of your hair. Stress negatively affects hair because it causes poor blood circulation in the scalp. When circulation is poor, nutrients have difficulty reaching the hair, making it harder for healthy hair to grow. By consuming folic acid—which helps ease stress—you create a more favorable environment for healthy hair growth.
Because the body cannot produce folic acid on its own, it must be obtained through food. Foods rich in folic acid include:
• Spinach
• Asparagus
• Broccoli
• Edamame
• Natto (fermented soybeans)
• Liver
• Roasted seaweed (nori)
• Strawberries, etc.
Folic acid is especially abundant in leafy vegetables. Since it is sensitive to heat and up to about 50% can break down during cooking, eating these foods in salads is recommended. If you prefer to consume them warm, choose cooking methods that allow you to eat the whole dish—such as soups—so the nutrients are not lost.
Here are nutrients that you should take together with folic acid.
1. Zinc
(Source: (3) Hair Growth Treatment for Men and Women Using Oral and Topical Medication in Hair Clinics)
Enzymes are required for the body to properly utilize folic acid. Zinc supports enzyme function, so consuming it together with folic acid helps improve absorption efficiency. Zinc is also essential for the synthesis of keratin—the main component of hair—making it a highly recommended nutrient for preventing hair thinning.
2. Vitamin C
(Source: (4) Relationship Between Dietary Intake and Serum Zinc Levels in Patients Undergoing Hemodialysis)
Vitamin C helps enhance the absorption of zinc, so it is recommended to consume both together. Vitamin C is mainly found in vegetables and fruits. Examples of Vitamin C–rich foods include bell peppers, broccoli, kiwifruit, and oranges.
3. Vitamin B1
(Source: (5) Effect of Vitamin B1 on Zinc Metabolism – 12th Conference Presentation Summary)
Vitamin B1 is another nutrient that supports the function of zinc. It’s advisable to consume it actively. Foods rich in Vitamin B1 include pork, whole grains, nuts, and cauliflower.
4. Vitamin B12
(Source: (6) Hemoglobin Production and Vitamin B12 – 84th Conference Presentation Summary)
Vitamin B12 works together with folic acid to support the synthesis of hemoglobin in red blood cells. If you lack Vitamin B12, even if you consume folic acid, you won’t fully benefit from it. Since Vitamin B12 is required in the final stage of folic acid’s metabolic cycle, it’s important to get enough of it. A deficiency in Vitamin B12 can hinder the function of red blood cells, weakening their ability to deliver oxygen to body cells — including hair follicles — which may lead to weaker hair. Therefore, avoid deficiency. Vitamin B12 is rarely found in vegetables. People who follow a mostly plant-based diet are more likely to become deficient, so pay special attention if this applies to you.
Although folic acid is a nutrient you should actively consume to maintain healthy hair, you must be careful not to overconsume it. If someone has pernicious anemia caused by a Vitamin B12 deficiency, excessive folic acid intake may make the condition harder to diagnose. The recommended daily intake of folic acid for men aged 18–70 is 400 μg. When consuming folic acid, be mindful not to exceed the daily upper limit. Extra caution is needed when taking folic acid through supplements. When obtained from food, the absorption rate of folic acid is only about half, but the absorption rate from supplements is much higher. If you exceed the recommended dosage, it becomes easier for the body to absorb too much, so be sure to follow the intake guidelines carefully.
Folic acid is not only effective in preventing hair loss, but it also helps relieve stress and supports liver function, making it a beneficial nutrient for thinning hair prevention. To maintain healthy hair, be mindful of consuming it regularly. Since folic acid cannot be produced in the body, it must be obtained through food or supplements. For those seeking greater results, it is recommended to take nutrients that support the function of folic acid alongside it. Consider incorporating folic acid into your routine as part of your strategies for preventing thinning hair.
Source : https://answerweb.artnature.co.jp/archives/4218