What is Folic Acid ?
Folic acid (also known as vitamin B9, folate, and folacin) is a synthetic, water-soluble vitamin used in supplements and fortified foods. Folic acid is the man-made version of folate, a naturally occurring B vitamin found in many foods. Your body cannot make folate and so it must be obtained from the diet.
Health Benefits of Folic Acid
Folic acid is necessary for several processes which are important for maintaining health, such as:
- Folic acid works together with vitamin B12 in the formation and maturation of red blood cells
- Prevents neural-tube defects (such as spina bifida) as well as congenital abnormalities during pregnancy. Pregnant women and women planning to become pregnant must therefore increase their intake of folic acid.
- Helps to reduce the risk of heart disease by lowering the blood levels of the amino acid homocysteine.
- Plays a key role in keeping the skin, nails, hair, nerves and mucous membranes healthy.
Dietary Sources of Folic Acid
Folate is naturally present in many foods whereas folic acid is added to some foods. They can be found in the foods below:
Folate is naturally present in:
- Beef liver
- Vegetables, especially asparagus, Brussels sprouts, broccoli, okra, celery and dark green leafy vegetables such as spinach, cabbage and kale
- Fruits and fruit juices, especially oranges and orange juice
- Nuts and seeds, such as peanuts and pecans
- Legumes, such as beans, peas, black-eyed peas, kidney beans and lentils
Folic acid is added to the following foods:
- Enriched bread, flour, bran, pasta, and rice
- Fortified breakfast cereals
How Much Folic Acid do I Need?
Adults need 400micrograms (μg) of folate daily. As the body cannot store folate it must be consumed regularly.
If You Are Pregnant or Plan to Get Pregnant
If you are pregnant, or planning to become pregnant, you should take 400μg of a folic acid supplement daily until you are 12 weeks pregnant. Folic acid is very important as it helps to prevent neural tube defects, such as spina bifida, in the baby.
Some women have an increased risk of having a baby with neural tube defects (such as those taking anti-epileptics) and so would normally be advised to take 5mg of folic acid each day until they’re 12 weeks pregnant. This is important and unlikely to cause harm, as it’s taken on a short-term basis, but speak to your doctor first.
What Happens if I Take Too Much Folic Acid?
Taking doses of folic acid higher than 1mg can hide the symptoms of vitamin B12 deficiency as the folic acid will treat the resultant anaemia. The folic acid supplement will not protect against the nerve damage that the vitamin B12 deficiency can cause if it is not spotted and treated. This is particularly important for the elderly as vitamin B12 absorption is reduced as you get older.
Signs of Folic Acid Deficiency
Folic acid deficiency is rare but can be caused by poor dietary intake, gastrointestinal disorders (such as celiac disease), medicines (such as methotrexate and sulfasalazine), alcoholism, pregnancy, haemolytic anaemia and dialysis.
Folic acid deficiency can cause megaloblastic anaemia. This is a blood disorder in which the red blood cells are not properly formed leading to weakness, fatigue, irritability, headache, heart palpitations, and shortness of breath. Folic acid deficiency can also cause sores on the tongue and in the mouth.
Women who do not get sufficient folic acid are at risk of having babies with neural tube defects, such as spina bifida, as well as an increased risk of having a premature or low birth weight baby.
Folic acid supplements can be bought here.