Is Folic Acid Good for Hair Growth? What Men Should Know

For a lot of men, thinning hair or hair loss can feel a bit like losing part of their identity. One day you have a full head of hair and the next you notice thinning patches that weren’t there before.

Many factors can trigger hair loss, but there are also plenty of things that can help, like folic acid. 

Is folic acid good for hair growth? Whether you're seeing more strands circling the drain or just trying to keep what you've got, this B-vitamin could help protect your hairline.

We’ve broken down what folic acid does, how it relates to hair growth (and possibly hair loss), and whether it deserves a spot next to your trusty beard trimmer.

Folic acid is the synthetic (man-made) version of folate, or vitamin B9 — and it’s not just a critical nutrient for pregnant women (and a key player in prenatal vitamins). 

Your body uses folate (or folic acid) for cell production, cell division, red blood cell formation, DNA synthesis, and the hair growth cycle.

You can usually get the folate you need through your diet, but if you don’t eat many folate-containing foods like citrus fruits and green leafy vegetables, a folic acid supplement may make sense for you.

The short answer is: it might, particularly if you’re low in folate to begin with. 

Folate supports healthy cell turnover and helps your body produce new red blood cells, which ensures nutrients and oxygen reach the places they’re needed — like your scalp. 

When your scalp has these resources, it can work on strengthening your hair follicles and supporting the production of keratin (the main protein in your hair and nails). 

While it plays a supporting role in hair health, the science behind folic acid’s effect on growth and color is still unfolding. Here's what some studies have found so far.

In a 2017 prospective case-control study involving 52 young adults with premature graying hair (and a control match for each one), researchers found that those with graying were more likely to have a vitamin B12 and folic acid deficiency than the controls. 

A cross-sectional study from 2021 of 50 men with androgenetic alopecia (AKA male pattern baldness) found they all had deficiencies in the following nutrients: zinc, copper, magnesium, selenium, vitamins B12, E, D, and folic acid. But, researchers didn’t find a link between the rate of hair loss and these nutrient levels. 

Overall, there’s not much research on the association between folic acid intake or supplementation and hair growth. More controlled studies are needed to understand just how much of an influence it has on hair growth and premature graying. 

That said, maintaining optimal folic acid levels is still important for supporting healthy hair structure and scalp function (and overall well-being).

While folic acid may not reverse greying or regrow your receding hairline, it can support your hair health — especially when paired with other key nutrients. 

How Do I Know If My Folic Acid Levels Are Low?

A simple blood test can give you insight into your folate status. Serum folate can indicate your recent dietary intake of the nutrient, while a red blood cell (RBC) folate measures your long-term folate status. 

If you’re curious or concerned about your folic acid levels, ask a healthcare provider about a blood test.

If you’re in the market for a folic acid or folate supplement, there’s no shortage of options. 

The recommended daily dose for most adults is 400 micrograms (mcg). That’s the sweet spot for general health and hair follicle function. 

You’ll find this amount in most over-the-counter (OTC) multivitamins, B complex tablets, and hair supplements, often paired with other hair-friendly nutrients like biotin and zinc. Just check the label to be sure it provides what you need.

Don’t go overboard thinking more is better. Mega-doses of folate (or any nutrient) won’t supercharge your hair. They could also cause side effects and throw other nutrients out of whack. For instance, taking too much folic acid can mask signs of vitamin B12 deficiency and eventually lead to nerve damage.

On the other hand, not getting enough folate can lead to a condition called folate-deficiency anemia. 

Whenever possible, opt for dietary supplements that have a third-party certification seal indicating they have been independently tested for safety, purity, and quality. 

While a folic acid supplement may help men with low levels, there’s a wide variety of foods that naturally contain folate — and other healthy nutrients.  Plus, your body tends to absorb nutrients better from food versus supplements. So, before you hit the supplement store, think about checking your plate. 

Here are some great places to get folate: 

• Lentils (1/2 cup cooked): 180 mcg

• Spinach (1/2 cup cooked): 130 mcg

• Asparagus (4 spears, cooked): 89 mcg

• Avocado (one avocado): 120 mcg

• Black beans (1/2 cup canned): 75 mcg

• Fortified Total cereal (1 cup): 55 mcg

• Oranges (1 medium): 45 mcg

Aim to get a few of these onto your daily menu to naturally boost your folate intake.

If you’re dealing with hair thinning, brittle strands, or early greying, folic acid might be worth paying attention to — especially if your diet could use a tune-up. 

While it’s not a miracle supplement, it plays an important role in healthy hair structure, scalp circulation, and overall follicle function. And if you're low in folate, topping off your levels may help support stronger, healthier hair over time.

Here’s a recap on folic acid and hair:

• Folic acid supports cell growth and keratin production. These functions are essential for strong, healthy hair.

• A deficiency in folate may contribute to hair loss or premature greying. But more research is needed before experts recommend folate as a solution to early greys.

• Getting 400 mcg daily from food or supplements is a simple way to support hair and overall health. A balanced diet is best, but you could try our biotin gummies which also contain folic acid.

Worried you’re not getting enough folate? Consider speaking to a registered dietitian about your folic acid intake concerns. If your hairline is your main concern, check out our line of hair loss treatments. 

To learn more about hair health, check out our men’s hair loss resources and consider taking our free online assessment to be connected with a licensed healthcare professional.