Thinning hair is a problem that both men and women are faced with every day. While most of the people who are suffering from this problem are older, age and genetics may not be the only reason your hair is thinning. It has been shown that folic acid plays an important role in the growth of hair, and, therefore, inadequate amounts may lead to thinning or graying hair. If you are suffering from thinning hair, don't panic. Simply adjust your diet to include more folic acid and you may be able to reverse the problem.
Thinning Hair
Folic acid plays a key role in the prevention of hair thinning. A folic acid deficiency has been shown to lead to a decrease in the growth of new hair follicles and in the rate at which they grow. By consuming the recommended daily amount of folic acid you can reduce hair thinning due to deficiency. Increasing the amount of folic acid in your diet will also help prevent the graying of your hair because that is one of the most noticed symptoms of a deficiency.
Sources of Folic Acid
The recommended daily amount of folic acid can easily be consumed completely through your diet because there are plenty of options to choose from. The main sources of natural folic acid are dark green leafy vegetables such as lentils, asparagus, broccoli and spinach. Folic acid can also be found in different legumes such as pinto, kidney and lima beans and it can be found in corn, peas, liver and many cereals that have been fortified with folic acid. If you are not getting enough folic acid through your diet, you can get the remaining needed folic acid through supplements that can be obtained at most health food stores.
Recommended Daily Amount
The recommended daily amount of folic acid for children varies between 65 mcg and 400 mcg. The requirements start out between 65 and 80 mcg for the first year of life and then they jump up to 150 mcg. After age 3, the requirements go up to 200 mcg and they increase by 100 mcg every four years. Adults should be consuming around 400 mcg of folic acid a day. Pregnant women should increase their consumption by an additional 200 mcg a day.
Risks of Folic Acid
Side effects are very uncommon when 800 mcg of folic acid or less are taken daily, but when the amount of folic acid begins to exceed the recommended amount, you may be confronted with stomach problems, sleep problems or even skin reactions or seizures in extreme circumstances. The recommended daily amount should also not be exceeded because it can hide a B12 deficiency and that can cause nervous system damage.
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