Having healthy, shiny hair is important to many people. As we age, hair growth often slows down and hair becomes thinner and more brittle. This can be upsetting and cause people to look for solutions to improve hair thickness and growth. Two vitamins that are often touted for helping with hair growth are B12 and folic acid.
What is Vitamin B12?
Vitamin B12 is a water-soluble vitamin that plays a vital role in many bodily processes. It is important for DNA synthesis, red blood cell formation, neurological function, and keeping homocysteine levels in check. Vitamin B12 is found naturally in animal foods such as meat, eggs, poultry, fish and dairy. It can also be taken as a supplement.
Vitamin B12 and Hair
There are a few ways that vitamin B12 may help with hair growth:
- Cell metabolism – B12 plays a role in cell metabolism and cellular division. This is important for hair growth which relies on rapid cell division and turnover.
- Red blood cell formation – B12 assists with red blood cell production. Red blood cells carry oxygen to body tissues, including the scalp and hair follicles which need oxygen to grow.
- Decreases stress – By supporting adrenal function, B12 may help decrease stress which can disrupt the hair growth cycle.
- Neurological function – B12 helps maintain neurological function and nerve signaling to the hair follicles.
- Protein metabolism – B12 aids in protein metabolism which is necessary for hair keratin production.
What is Folic Acid?
Folic acid, also known as vitamin B9 or folate, is another B-complex vitamin. It plays a key role in cell growth and regeneration. Folic acid helps produce new cells in the body, including hair cells. Food sources of folic acid include dark leafy greens, citrus fruits, beans and lentils. Like B12, it can also be taken as a vitamin supplement.
Folic Acid and Hair
Here are some of the ways folic acid may benefit hair growth:
- Cell division – Folic acid assists with rapid cellular division and regeneration needed for new hair growth.
- DNA and RNA synthesis – Folic acid aids DNA and RNA synthesis which provides genetic instructions for hair growth.
- Amino acid metabolism – Folic acid facilitates amino acid metabolism for keratin production.
- Circulation and oxygenation – Similar to B12, folic acid supports red blood cell production to oxygenate the scalp and follicles.
- Anti-aging effects – Folic acid has anti-aging properties by reducing cellular damage. This may prolong the hair growth phase.
B12 and Folic Acid Deficiency
Deficiencies in either vitamin B12 or folic acid can lead to hair thinning and shedding. Here are some signs that you may be deficient:
- Unexplained hair loss
- Very dry, brittle hair
- Hair that breaks easily
- Overall thinning of hair density
- Receding hairline
- Lackluster, dull hair
In addition to hair symptoms, vitamin B12 or folic acid deficiency can also cause fatigue, weakness, neurological issues, and megaloblastic anemia.
Who is at Risk of Deficiency?
Some groups at higher risk for B12 or folate deficiency include:
- Older adults – Absorption decreases with age
- Vegans and vegetarians – Main sources are meat and dairy
- Those with absorption disorders – e.g. Crohn’s, celiac disease
- People taking certain medications – e.g. proton pump inhibitors
- Those with alcohol dependence
- Pregnant women – Require higher intake
Food Sources of B12 and Folic Acid
If you’re looking to increase your dietary intake of B12 and folic acid for hair growth, these are good food sources:
| Vitamin B12 Foods | Folic Acid Foods |
|---|---|
| Liver | Lentils |
| Sardines | Asparagus |
| Salmon | Spinach |
| Tuna | Broccoli |
| Beef | Yeast extract spreads |
| Eggs | Citrus fruits |
| Milk | Brussels sprouts |
| Yogurt | Beans |
| Cheese | Avocado |
Supplements
In addition to food sources, vitamin B12 and folic acid supplements can help ensure adequate daily intake for hair growth. Supplement forms include:
- Folic acid pills or tablets
- B12 capsules or tablets
- Sublingual B12 liquid drops
- Hair/nail gummies with B vitamins
- Multivitamins with B12 and folate
- B complex supplements
- Prescription injections for those with absorption issues or deficiency
The recommended daily intakes are approximately:
- Vitamin B12: 2.4 mcg
- Folic acid: 400 mcg
Always discuss supplement use with your healthcare provider, especially if you take any medications. High doses of B12 or folic acid should be avoided unless prescribed by a doctor.
Other Benefits of B12 and Folic Acid
In addition to hair growth effects, maintaining adequate B12 and folate levels also offers other health perks like:
- Boosted energy levels
- Improved mood
- Healthy pregnancy
- Enhanced brain function
- Better cardiovascular function
- Aid in weight loss
- Glowing skin
The Bottom Line
Both vitamin B12 and folic acid play important roles in promoting hair growth and thickness. They aid cell reproduction and red blood cell generation to nourish hair follicles. Ensure you are meeting the RDI through food sources and supplements. Include other hair-healthy nutrients like iron, zinc, protein and omega-3s. Proper intake of B vitamins along with a balanced diet, exercise, stress management, and proper hair care will help achieve luscious locks.