It is a popular belief that hair thinning is only linked to age and genetics but it has been shown that diet can also play an important role in the health of your hair. A lack of folic acid in your diet may lead to hair thinning and even prevent the growth of hair. By increasing the amount of folic acid in your diet you can increase your hair health.
Reduced Hair Growth
Folic acid is in control of the rate at which your hair grows and how often new hair follicles are created. A deficiency of folic acid can lead to a reduction in new hair growth and, ultimately, thinning hair. By taking in the required amount of folic acid each day you can improve your hair growth if you are suffering from a deficiency. A deficiecy has also been shown to cause hair to turn gray, so it is not surprising that many people suffer from hair thinning and graying at the same time.
Folic Acid Sources
It's best to get all of your folic acid through your diet to avoid any health complications. Folate can be found in many different beans and legumes. It also exists in dark-green leafy vegetables, poultry, pork, liver and citrus fruits. With the wide variety of folic acid sources, it is surprising to hear that people are suffering from a deficiency. Add a variety of these sources to our diet and reduce the risk of a deficiency for good.
Recommended Intake
The daily recommended intake of folic acid varies depending on your age, as well as whether or not you are pregnant. The average adult should consume around 400 mcg of folic acid a day, but if a woman is pregnant, that amount increases to 600 mcg, and breastfeeding women need to take in around 500 mcg. That is why most prenatal vitamins include a good amount of folic acid in them. Children under a year old should be consuming between 65 and 80 mcg. Once the children are over 1 year old, they need 150 mcg and the amount increases to 200 mcg after they turn 4 years old. Bump up the amount by 100 mcg for your child every five years after they turn 4.
Folic Acid Overdose
There have been no negative effects found by an overdose of folic acid found in food, but when 800 mcg, which is double the recommended amount of folic acid, is exceeded, side effects can occur. The more minor effects are stomach problems and sleep problems. As the amount taken increases, more dangerous side effects can occur. Some of these effects include uncomfortable skin reactions and seizures. The easiest way to avoid a bad reaction is to stay away from folic acid supplements.
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