Folic Acid (Vitamin B9) & Hair Loss - Ultimate Guide

Daily Requirements of Folic Acid

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The recommended daily intake of folic acid is 400 micrograms for both men and women. However, women of reproductive age, especially those planning to conceive, are advised to consume folic acid supplements to ensure they meet the higher needs associated with pregnancy. During pregnancy, the required daily intake increases to 600 micrograms, and for breastfeeding women, it’s 500 micrograms.

Natural sources of folate are found in foods like leafy greens, beans, nuts, and citrus fruits. In some countries, including the USA, common grain products are fortified with folic acid to help boost the population’s folate levels. The UK has more recently begun fortifying flour to reduce deficiency rates.

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The Link Between Folic Acid and Hair Health

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While folic acid is often marketed as beneficial for hair growth, the scientific evidence supporting its effectiveness is limited. Folic acid plays a role in cell growth and division, processes that are vital for the health of hair follicles. However, there’s no substantial research that conclusively proves folic acid directly promotes hair growth in people who are not deficient in the vitamin.

Hair growth depends on a complex interplay of various factors, including genetics, hormonal balance, and overall nutrition. A deficiency in folic acid could theoretically contribute to hair thinning or hair loss because of its impact on cell regeneration and health. In particular, folate deficiency can lead to anaemia, which might indirectly cause hair to become weak and brittle due to reduced oxygen supply to hair follicles.

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Autoimmune Hair Loss and Folic Acid

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Some research suggests a potential link between low folate levels and autoimmune hair loss conditions, such as alopecia areata. One study conducted in Iran found that individuals suffering from alopecia areata had lower levels of folate compared to healthy individuals. However, conflicting studies have also been published, including research from Turkey that found no significant difference in folate levels between individuals with and without alopecia areata. More research is needed to clarify whether folic acid supplementation can have a beneficial effect on autoimmune-related hair loss.

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Signs of Folic Acid Deficiency

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A deficiency in folic acid can manifest in various ways, from mild symptoms to more severe health concerns. Common signs of folate deficiency include:

Chronic fatigue

Headaches

Mouth sores

Pale skin

Irritability

Grey hair

Thinning hair or hair loss

In more serious cases, folate deficiency can lead to megaloblastic anaemia, where the body produces abnormally large red blood cells that cannot function properly. This can affect oxygen delivery throughout the body, including to the hair follicles, further exacerbating hair-related issues.

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Can You Take Too Much Folic Acid?

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Although folic acid is essential for health, too much of it can lead to adverse effects. Taking more than 1,000 micrograms of folic acid per day can mask a vitamin B12 deficiency, potentially leading to nerve damage. Other possible side effects of excess folic acid include nausea, diarrhoea, skin rashes, and behavioural changes.

Folic acid overdose generally occurs through excessive supplementation rather than natural food sources. Therefore, it’s essential to avoid consuming too much folic acid through supplements and fortified foods unless specifically directed by a healthcare provider.

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Folic Acid for Hair Growth: The Evidence

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The research connecting folic acid to hair growth is sparse, and there’s little evidence to suggest that folic acid alone can significantly enhance hair growth in individuals without a folate deficiency. Most studies have focused on folic acid’s role in preventing certain birth defects rather than its impact on hair health.

A 2017 study found that adults with premature greying had deficiencies in folic acid, vitamin B7, and vitamin B12. However, this does not directly link folic acid to hair growth but rather suggests that nutrient deficiencies may affect overall hair health. More controlled research is needed to determine the specific role of folic acid in hair growth.