Did you know ? Vitamin B9, folate and folic acid are one and the same vitamin! Did you think folic acid was only for pregnant and breastfeeding women? Failed, it is essential to our body throughout our lives ... But also to our hair. Today, Madam President tells you everything there is to know about the benefits of vitamin B9 on your hair and your health!
Vitamin B9, folates, folic acids: what's the difference?
Vitamin B9 comes in two forms: folates and folic acids. The first are found in food (patience, we will come back to this), and the second refers to “artificial” vitamin B9. Whatever its form, vitamin B9 is a water-soluble vitamin, meaning it is soluble in water. Like its friends zinc and iron , it is not synthesized by the body, to which we must therefore provide the necessary doses daily. For adults over 16 years old, this quantity amounts to 330 μg per day (needs increase during pregnancy, but again, we will come back to this).
Like all vitamins, vitamin B9 is a multifunctional vitamin! Let’s take a look at its benefits on our health.
Firstly, folate/amino acids contribute to cell production, growth and division, particularly for blood cells (white and red), intestines and skin. The importance of vitamin B9 in these processes is linked to its intervention in the metabolism of amino acids (which constitute proteins) and the production of DNA.
The other roles of this vitamin are therefore self-evident: formation of the immune system (by the globules), growth, functioning of the nervous system and production of certain neurotransmitters. Some studies have also shown a link between low folic acid levels and a decline in intellectual performance.
In short, for strong health, vitamin B9 is your best ally!
Folic acids, pregnancy and breastfeeding
During pregnancy, folic acid requirements are higher. Vitamin B9 is absolutely essential for the proper development of the fetus and its nervous system, particularly during the first trimester of pregnancy: the recommended daily intake is then 400 µg. Folic acid supplementation is therefore generally recommended for women who wish to become pregnant or who are breastfeeding.
This is why 2 Mama gummies contain 400 µg of vitamin B9: thus, in addition to enhancing the hair of pregnant and breastfeeding women, this treatment provides all the nutrients necessary for the proper development of their child and their own health. No more headaches: it’s all in these two candies! And to find out more about folic acid needs during pregnancy, it's right here !
The benefits of vitamin B9 on hair
Now that you understand its importance for general health, let's look at the benefits of vitamin B9 on our hair... There are many!
First of all, folates promote the renewal of the cells of the appendages (hair, skin and nails), they strengthen them and stimulate their growth. The nails will thus be stronger and less brittle. Likewise, your skin will be prettier. Your peachy complexion! Folic acid also repairs the hair in depth, thus preventing weakening, breakage and loss.
Second benefit of vitamin B9 on hair: stimulation of the hair follicle, and therefore the hair bulb. Perfect for boosting hair growth and finally getting the growth and density you've been dreaming of! In addition to boosting growth, folic acid promotes the production of red blood cells, thus allowing better oxygenation of the scalp. And should we remember that a healthy scalp is essential for beautiful hair?
Finally, shine, density and shine are among the benefits of vitamin B9 on hair. Indeed, it plays an important role in the absorption of nutrients, themselves essential to the beauty of hair.
In what foods can you find vitamin B9?
To benefit from the benefits of vitamin B9 on your hair and your health, you first need to know where to find it! And, in the end, it's not very complicated, because it turns out to be very present. It is found in particular in many plant foods:
- leafy vegetables: salads (mash, lettuce, etc.), cabbage (especially broccoli), spinach, leeks, watercress, endive, beans, etc.
- legumes: chickpeas, split peas, lentils (green, coral, beluga… The possibilities are numerous!), etc.
- certain fruits: melons, chestnuts, walnuts, hazelnuts, almonds, bananas, red fruits, kiwi, dates, citrus fruits (especially orange), etc.
- seeds and cereals: oats, buckwheat, quinoa, etc.
But also in foods of animal origin, in particular:
- offal: veal liver, lamb liver, poultry liver, cod liver, etc.,
You are therefore spoiled for choice, even for vegetarians!
But if vitamin B9 is easy to find, assimilating it is not so simple! Indeed, it is a very fragile vitamin, which degrades quickly. Thus, it is sensitive to light and heat, and does not hold up to water... There are a lot of obstacles in the kitchen, we grant you! Small recommendations to make the most of the benefits of vitamin B9 on your hair and your health:
- Choose very fresh vegetables, keep them cool and away from heat, and eat them as quickly as possible so as not to give the vitamins time to degrade.
- Avoid cooking in water for too long: favor cooking in the oven or in a pan, and always as quickly as possible. If you want, you can also steam or stew them.
You have understood, the ideal is to eat your vegetables raw to avoid any loss of vitamins!
Small point of attention: livers and offal are certainly very rich in folate, but pregnant women are not recommended to consume them.
Consuming vitamin B9: our recipe idea to fight hair loss
You are starting to get used to it and are therefore impatiently awaiting it… Madam President's recipe rich in vitamin B9!
Spinach balls with cheese for fuller hair
Preparation time: 20 minutes. Cooking time: 20 minutes. For 2 people :
- 500 g fresh spinach
- 1 egg
- 2 tablespoons of breadcrumbs
- 250 g of fresh cheese (ricotta, goat’s cheese, etc.)
- 2 cloves garlic
- Olive oil
- Salt, pepper, spices to your liking
How to do it :
- Wash and cut the spinach, then fry it in the pan for 5 to 10 minutes with a drizzle of oil.
- Peel and slice the garlic cloves (you can brown them with the spinach if you wish).
- In a salad bowl, mix the cooked spinach with the other ingredients and form a paste.
- Shape your dumplings.
- Bake for 10 minutes in the oven at 180°, or fry for a few minutes.
- It's ready ! You can enjoy your meatballs with eggs, a soy steak… In short, whatever comes to mind!
And there you have it, you know (almost) everything about the benefits of vitamin B9 on hair! Does your hair feel a little limp despite that? Don't hesitate any longer: turn to food supplements! In addition to vitamin B9, Hair boost and Resolution N°1 will offer your hair and your body all the vitamins they need to be in great shape. And we haven't left anyone behind: our Monsieur gummies have been designed especially for the needs of men for their beards and hair, and Petit President for children from 4 to 15 years old. What more ?
And of course, Mama , for pregnant and breastfeeding women... But you already know that!
So, what topic would you like to see covered in future articles?