Folic acid, also known as B9, is a water-soluble vitamin belonging to the folate group. Necessary for human survival, it is an essential nutrient that the body cannot produce on its own, nor can it store up quantities of. This is why it should be taken regularly through foods that are rich in it, or through supplements. And contrary to popular belief, taking folic acid is not only important for pregnant women, but for every age group.
What is folic acid, and what does it do?
Folic acid, or folate, plays a key role in protein and DNA synthesis, hemoglobin formation, and the metabolism of certain amino acids, such as homocysteine and glutamic acid.
Having an optimal level of folic acid is important for cardiovascular health (having the correct level of folic acid can help reduce the risk of cardiovascular disease and stroke) and cell replication, helps treat anemia, and is essential during pregnancy to prevent possible birth defects. But it’s also helpful for couples who are attempting to get pregnant, to ensure an optimal oocyte quality in women, as well as contributing to spermatogenesis in men.
It also helps with physical growth and the proper functioning of the nervous system.
How much folic acid should I take?
The recommended daily allowance of folic acid is 200 micrograms (μg) for adults, both women and men. However, that limit is higher for athletes and women taking oral contraceptives, because the progesterone and estrogen in the pill can interfere with the absorption of folic acid.
During pregnancy, 400 μg is recommended, and during lactation, 350 μg per day.
What are the causes and consequences of low folic acid levels?
Folic acid deficiency can be caused by several factors:
- an unbalanced diet, low in healthy foods that naturally contain it, and instead high in processed foods
- alcohol abuse
- intestinal malabsorption
- onset of certain diseases such as diabetes mellitus and coeliac disease
Low folic acid can have health consequences, such as megaloblastic anemia, a special type of anemia that causes red blood cells to enlarge.
In pregnant women, a folic acid deficiency is particularly serious because it can lead to congenital abnormalities in the infant’s nervous system.
Should I take folic acid during pregnancy?
Vitamin B9 is among the most important supplements to take when you are trying to get pregnant. Even before planning a pregnancy, one should monitor its levels in the blood and take supplements if necessary.
If a mother has a folic acid deficiency while pregnant, the baby’s nervous system may not develop properly. In the case of severe deficiency, it may lead to premature births and babies with spina bifida, a birth defect in which the spinal cord fails to develop properly.
What are the symptoms of folic acid deficiency?
In addition to blood tests, which can provide an accurate reading of folic acid levels, there are a number of symptoms that can indicate a vitamin B9 deficiency. Here are the most prominent ones:
- Physical fatigue and lack of energy, including difficulty performing simple physical activities, such as climbing a flight of stairs
- Mental fatigue and slowness including difficulty concentrating and even a state of confusion
- Shortness of breath and a feeling that it is impossible to get sufficient oxygen, even when resting
- Dizziness, sometimes even when seated
- Irritability and depression as well as sudden changes in mood
- Neurological symptoms include a loss of sensitivity in one’s nerves or muscle weakness, cognitive impairment, and even dementia in severe cases
- Pale skin
- Ulcers in the mouth and sores on the tongue with redness and pain
- Intestinal disorders
- Reduced sense of taste and lack of appetite
What are the side effects of too much folic acid?
The possibility of toxicity from excess folic acid is small—when your body has an excess of folic acid, it will typically simply excrete it via urine. If, somehow, you were to accumulate a dangerously high amount of vitamin B9 in your body, the principal concerns would be:
- A worsening of seizures in epilepsy sufferers
- High folic acid can hide vitamin B12 deficiency, which in turn can lead to anemia, which causes neurological damage.
Can folic acid help with hair?
When talking about supplements for healthy hair, biotin, zinc, and selenium are likely to come to mind first, but folic acid can also play a key role. Folates have restructuring properties, which help to strengthen the hair shaft and help it to become more resistant. If you have weak and brittle hair, especially due to stress, folic acid can also be helpful.
When do you need to take the supplements?
Folic acid should be taken as a supplement when, despite eating a healthy and balanced diet, you can’t elevate its level to a healthy range as indicated by blood tests. It should ideally be taken in combination with another B vitamin, B12.
Folic acid and vitamin B12, explained
Combining folate supplementation with vitamin B12 is often recommended by doctors for those with deficiencies in these nutrients. Both are essential for the proper functioning of our bodies, whether physically or mentally, and are closely related. A deficiency of vitamin B12 can lead to a deficiency of folic acid, and a deficiency of either can cause anemia. Only from their synergy can proper hemopoiesis—that is, blood cell production—take place. The easiest way to assure you have sufficient levels of both nutrients is to take a vitamin B complex supplement, which will typically include folic acid.
Which foods are rich in folic acid?
The first step to keeping your folic acid level, as well as vitamin B12, at a healthy level is by choosing a diet with foods that are rich in it.
Folic acid is mainly found in plant foods, such as leafy vegetables, legumes, cereals, and some fruits though beef, and especially beef liver, also has elevated levels of folate. Here is a list of some of the principal foods that are rich in folic acid:
- Whole wheat flour
- Beans
- Brewer’s yeast
- Spinach
- Oranges
- Liver
- Beef
- Peanuts
- Chickpeas
- Lentils
- Sunflower seeds
- Asparagus
- Pork
- Lettuce
- Broccoli
- Cauliflower
- Soy
- Chicken
- Walnuts
- Avocado
- Salmon
- Savoy cabbage
- Whole milk
- Yogurt
How can I maximize folate absorption?
Folate is very sensitive to heat. Cooking foods rich in folic acid can destroy up to 95% of the nutrient in them. You should try to get as much folic acid as possible from your diet, and therefore avoid cooking some foods that contain a lot of folic acid. (Of course, this is not always possible, due to the nature of the food or if you are pregnant, for example, but there are some cases, such as spinach, where eating the food raw is much healthier than cooked.)