Folic Acid

What is Folic Acid?

One nutrient that frequently comes up in discussions is folic acid. Folic Acid is a B-vitamin that plays a crucial role in the synthesis of DNA and red blood cell production. It is also important for proper fetal development during pregnancy.

Folic acid is the synthetic form of folate, a water-soluble vitamin that naturally occurs in foods. Good dietary sources of folate include leafy greens, legumes, citrus fruits, and fortified grains. However, it can be challenging for some individuals to meet their recommended daily intake through diet alone, which is where folic acid supplements and fortified foods come into play.

What are the benefits of Folic Acid?

Folic acid is essential for the synthesis of DNA, the repair of DNA, and cell division. It is especially critical during periods of rapid growth and development, such as infancy, adolescence, and pregnancy. In this comprehensive guide, we will explore the benefits and how folic acid works in the body:

Prenatal Health: One of the most well-known benefits of folic acid is its role in prenatal health. Adequate folic acid intake before and during early pregnancy can help prevent neural tube defects (NTDs) such as spina bifida and anencephaly.

Heart Health: Folic acid may also contribute to heart health by helping to lower levels of homocysteine, an amino acid that, when elevated, is associated with an increased risk of cardiovascular disease.

Red Blood Cell Formation: Folic acid is essential for the production of red blood cells. A deficiency in folic acid can lead to megaloblastic anemia, a condition characterized by abnormally large red blood cells that cannot function properly.

Mental Health: Some research suggests that folic acid may play a role in mental health and cognitive function. Low levels of folate have been linked to depression and cognitive decline in older adults.

Cancer Prevention: There is evidence to suggest that adequate folic acid intake may reduce the risk of certain cancers, including colorectal cancer. However, more research is needed to fully understand the relationship between folic acid and cancer prevention.

What are the Side-effects of Folic Acid?

While folic acid is generally considered safe when taken at recommended doses, excessive intake can lead to side effects. Some potential side effects of high doses of folic acid include:

Masking Vitamin B12 Deficiency: Folic acid supplementation can mask the symptoms of vitamin B12 deficiency, which can lead to neurological damage if left untreated.

Interference with Medications: Folic acid supplements may interact with certain medications, including anticonvulsants, methotrexate, and sulfasalazine. It’s essential to consult with a healthcare professional before starting folic acid supplementation, especially if you are taking other medications.

Allergic Reactions: In rare cases, individuals may experience allergic reactions to folic acid supplements, characterized by symptoms such as rash, itching, swelling, dizziness, and difficulty breathing. If you experience any of these symptoms, discontinue use and seek medical attention immediately.

What are the various types of Folic Acid?

Folic acid is available in various forms, including:

Folic Acid Supplements: Folic acid supplements are the most common form of folate supplementation. They are available over-the-counter in various doses and formulations, including tablets, capsules, and liquid forms.

Fortified Foods: Many foods, such as breakfast cereals, bread, pasta, and rice, are fortified with folic acid to help increase intake, especially among populations at risk of deficiency.

Natural Food Sources: Folate is naturally found in a variety of foods, including leafy green vegetables (such as spinach and kale), legumes, citrus fruits, nuts, and seeds.

How does Folic Acid work?

Folic acid functions as a coenzyme in several biochemical reactions in the body, including the synthesis of DNA, RNA, and amino acids. It is especially crucial during periods of rapid cell division and growth, such as fetal development and infancy. Folic acid works in conjunction with vitamin B12 and vitamin B6 to regulate homocysteine levels and promote cardiovascular health.

Recommended dosage of Folic Acid

The recommended dietary allowance (RDA) for folic acid varies depending on age, sex, and life stage. The following are the RDAs for folic acid:

Adults: The RDA for adults is 400 micrograms (mcg) per day. Pregnant women have an increased need for folic acid and should aim for 600 mcg per day, while breastfeeding women should aim for 500 mcg per day.

Children: The RDA for children varies by age. Infants aged 0-6 months should consume 65 mcg per day, while infants aged 7-12 months should consume 80 mcg per day. Children aged 1-3 years should consume 150 mcg per day, children aged 4-8 years should consume 200 mcg per day, and children aged 9-13 years should consume 300 mcg per day.

Adolescents: Adolescents aged 14-18 years should aim for 400 mcg per day.

Natural and Food Sources of Folic Acid

Leafy green vegetables like spinach, kale, and collard greens are rich sources of folic acid. Including these in your diet can easily meet your daily recommended intake. Legumes like lentils, chickpeas, and black beans are also packed with folic acid and provide additional fiber and protein. Additionally, citrus fruits like oranges are excellent sources of folic acid. Other foods fortified with folic acid include enriched bread, cereal, and pasta. It’s important to note that while natural food sources are usually the best way to obtain nutrients, fortified foods can be a convenient option to ensure you meet your folic acid requirements.

Frequently Asked Question on Folic Acid

1. What is folic acid?

Folic acid is a synthetic form of the B-vitamin folate. It is a water-soluble vitamin that is important for the production and maintenance of new cells in the body. Our bodies cannot produce folic acid on their own, so it is necessary to obtain it through our diet or through supplementation.

2. Why is folic acid important?

Folic acid is particularly important for women who are planning to conceive, as it helps prevent major birth defects of the baby’s brain and spine, known as neural tube defects. It is also essential for the production of red blood cells, supporting overall cell health and growth. Additionally, folic acid plays a role in the metabolism of amino acids, which are the building blocks of proteins.

3. How much folic acid do I need?

The recommended daily intake of folic acid varies depending on age, gender, and life stage. For most adults, including pregnant women, the recommended daily intake is 400 micrograms (mcg) of folic acid. However, pregnant women should aim for 600 mcg per day. It is important to note that specific needs may differ for certain individuals, such as those with certain medical conditions or taking certain medications. It is always best to consult with a healthcare professional or registered dietitian for personalized recommendations.

4. Which foods are rich in folic acid?

There are several good food sources of folic acid that you can easily incorporate into your diet. Leafy green vegetables, such as spinach and kale, are excellent sources. Other sources include legumes, such as lentils and beans, citrus fruits, avocado, and fortified grain products like bread and pasta. Additionally, liver and certain animal products, such as eggs and beef, contain folic acid. However, it is important to note that food processing and cooking methods can affect the folic acid content in these foods. Thus, consuming a varied diet that includes these sources is recommended to ensure an adequate intake.

5. Can too much folic acid be harmful?

While it is important to meet your daily folic acid needs, excessive intake can have potential risks. High levels of folic acid, especially from supplements, can mask the symptoms of vitamin B12 deficiency, which can lead to anemia and nerve damage if left untreated. Therefore, it is recommended to obtain folic acid from food sources as much as possible and consult with a healthcare professional before starting any supplementation.

6. Should I take a folic acid supplement?

If you are a woman of childbearing age, it is recommended to take a folic acid supplement, especially if you are planning to conceive or could become pregnant. This is because neural tube defects occur in the early stages of pregnancy, often before a woman realizes she is pregnant. Taking a daily folic acid supplement of 400 mcg can help reduce the risk of these birth defects. It is important to start taking the supplement at least one month before conception and continue throughout the first trimester of pregnancy.

7. Can folic acid benefit men?

While folic acid plays a significant role in prenatal health, it also has potential benefits for men. Some studies suggest that folic acid may improve sperm quality, including sperm count and motility. Additionally, folic acid may help reduce the risk of certain cardiovascular diseases. However, further research is needed to fully understand these potential benefits in men.

8. Can folic acid be lost during cooking?

Folic acid is a sensitive nutrient that can be easily lost during cooking, especially when exposed to high heat or prolonged cooking times. To minimize loss, it is best to cook foods rich in folic acid using minimal water and shorter cooking times. Steaming or microwaving vegetables, for example, can help retain more of their folic acid content compared to boiling. Consuming raw or lightly cooked fruits and vegetables can also be a good way to maximize folic acid intake.

Dr. Aubrey Mast

PhD

Medical Practitioner

Aubrey Mast is a herbalist, plant-based chef, holistic health coach and educator. Dr. Aubrey Mast has been a lecturing professor for the University of North Carolina Asheville focusing on nutrition, food as medicine, and holistic health practices.. Her interests lie in nutrition research, understanding inflammation, and using food as medicine in the prevention of disease. Aubrey has her Ph.D. in Mind Body Medicine and its relationship to behavior change. She has guided thousands of individuals back towards wellness by implementing ancestral knowledge regarding all dimensions of wellness. Aubrey received her B.S. in Health and Wellness Promotion from the University of North Carolina at Asheville. Her Masters is in Public Health, concentrating in nutrition from Walden University. Her research was on the role of childhood nutrition and the impacts of artificial food dyes. Her PhD Dissertation explored the intersection between stress perception, self-actualization and creativity.