Hi, and welcome to Folic Acid Benefits!
I want to share with you some great information on folic acid benefits, why folic acid is so important to our health, and what a deficiency could mean to you.
What Is Folic Acid?
Folic acid is the synthetic or ‘man-made’ equivalent of folate.
The Latin name for folate and folic acid is ‘folium’, which means ‘leaf’. The richest, natural source of folate comes from dark green leafy vegetables. It is also found in liver, beans, grains, pasta, fruit and fortified cereals, bread and milk.
Unlike some other vitamins, the body cannot produce folate, and so must be consumed through dietary sources.
Folic acid is one of nine water-soluble vitamins which include vitamin C and all of the B complex vitamins (thiamin, riboflavin, niacin, vitamin B6, folate, biotin, pantothenic acid).
Being water-soluble, these vitamins simply dissolve in water, which means the body can’t store them to use when required. If you consume more than you need of these vitamins, they are flushed away through the urine.
We need to consume enough water-soluble vitamins each day to prevent deficiencies.
What Do We Need Folic Acid For?
Folic acid is crucial to many aspects of our body and is necessary for the synthesis and repair of our RNA and DNA (our biological structure that makes us unique and what we pass on to our children through our genes).
Folic acid is responsible for the metabolism of proteins and subsequent synthesis of amino acids used to produce new body cells and tissues. This is particularly important during periods of rapid cell division and growth such as during pregnancy and infancy.
It is vital for the way we grow and helps to heal us when we are wounded/injured. Folate or folic acid also ensures our red blood cells are healthy and we have a good flow of blood which helps prevent anemia.
The most widely known and researched use of folate in our body is that it helps to ensure proper fetal development, which could otherwise lead to neural tube defects (such as spina bifida).
As you can imagine, it is important we consume enough folate to ensure good health and growth.
How Much Folic Acid Do We Need?
According to the Institute of Medicine at the National Academy of Sciences. We should be aiming to consume approx 400 to 600 micrograms (mcg’s) a day. These guidelines were presented in 1998 which included the following recommendations:
Infants
- 0-6 months: 65 mcg’s
- 6-12 months: 80 mcg’s
Children
- 1-3 years: 150 mcg’s
- 4-8 years: 200 mcg’s
- Males 9-13 years: 300 mcg’s
- Females 9-13 years: 300 mcg’s
Adults
- Males and females 14 years and older: 400 mcg’s
- Pregnant females of any age: 600 mcg’s
- Lactating females of any age: 500 mcg’s
One cup of boiled spinach provides approx 260 mcg’s of folic acid which is around 65% of our recommended daily allowance (RDA). A cup of fortified breakfast cereal will often contain 400 mcg’s or 100% of our RDA.
Folic Acid Deficiency
As a society we tend to rely upon health products and supplements, such as multi-vitamins and minerals to make up for the deficiencies within our diet.
Most of the vitamins, including folic acid, that are purchased, can be obtained by eating a healthy diet. It’s not that we can’t obtain them naturally; it’s just that more often than not, we don’t have the time or desire to properly organize a complete meal plan to include all the nutrients we need. Folic acid is one of the essential vitamins often consumed in lesser quantities.
A folic acid deficiency in the body can cause or trigger a wide variety of serious conditions, particularly anemia and serious birth defects.
Other (although debatable and inconclusive) studies have shown that a folic acid deficiency could also increase the risk of coronary artery disease, stroke, and various cancers.
For these reason, many western countries, including the United States, have begun adding folic acid to food sources such as bread, milk and cereals.
Folic Acid Benefits
Folic Acid Benefits for Pregnant Women
The benefits of folic acid for pregnant women and their unborn child are invaluable. Having as much as double than the recommended amount of folic acid before and during pregnancy has been shown to decrease the risks for miscarriages and premature labor.
Folic acid is believed to help prevent serious neural tube defects in an unborn baby, such as Spina Bifida, as well as brain and heart defects, and cleft lip/cleft palate. See Folic Acid and Pregnancy.
Folic Acid and Cancer
The debate as to whether folic acid can prevent or treat certain cancers is still ongoing with a lot more research being needed.
Up to now there is certainly no hard evidence to suggest folic acid can make a difference. Although various studies have indicated there may be a link between cancer patients and low folic acid levels.
With regard to these studies the American Cancer Society states that:
Overall, the evidence that folic acid can help prevent some types of cancer is promising but not conclusive.
Folic Acid Benefits for Improved Health
Without the correct number of healthy blood cells in our body, we feel poorly, and often become ill. Antibiotics are consistently prescribed for various infections. Yet if we consume the required amount of folic acid, we may prevent many of our health problems, such as frequent infections.
Folic acid boosts the immune system through the production of white blood cells. Fatigue and anemia can also be resolved with the correct level of folic acid in our body by producing more red blood cells.
Folic Acid Benefits For Parkinson’s and Alzheimer’s disease
Only those who begin to suffer from body tremors that progress in diseases such as Parkinson’s know how debilitating they can become.
Folic acid has been found to help prevent Parkinson’s disease by aiding the production of dopamine. Parkinson’s is not a curable disease and occurs due to the nerve cells of the brain decreasing the production of dopamine.
Plaque formations around the brain begin another debilitating disease called Alzheimer’s. Folic acid aids in the prevention of the formation of this plaque, which is the cause of the memory loss, commonly seen with Alzheimer’s patients.
How to Consume the Required Amount of Folic Acid?
As within most foods, folic acid is one of the nutrients that are lost during the cooking process. In order to get the maximum amount of folic acid, by the way of our diet, eating raw vegetables is the best option. If this is not a practical solution, then cooking with a steamer or microwave helps preserve the foods nutrients.
A subsequent and often turned to resource for making up for vitamin deficiencies, is to take a folic acid supplement in a tablet or capsule form. These supplements are easy to digest and it only takes a second or 2 to consume.
I’m not advocating abstaining from foods high in folic acid, but it is certainly worth topping up your folic acid levels if you feel you can’t get enough of these foods into your daily diet. I personally take a multi-vitamin with folic acid that ensures I receive 100% of my RDA of folate.
Foods High in Folic Acid
The good news is there are lots of natural foods that contain good to excellent levels of folic acid that can easily be used in everyday family meals.
Salads are a perfect meal for folic acid. Dark green vegetables such as spinach and green beans are good sources for folic acid, as well as other essential vitamins. Folic acid is also found in fruits, particularly oranges.
As always nuts, and bean sprouts, are not only a good source for many of the basic nutrients we need, but they are a good source for folic acid as well. See my article Folic Acid Foods for a more complete list.
Conclusion
If you feel you have a folic acid deficiency, speak to a medical expert who can conduct proper testing in order to determine if you are deficient.
The dosage of folic acid varies according to lab results, current health conditions, any previous medical history and gender, as well as any current medications being taken. As with any health issue you feel unsure of, always seek professional advice before taking any extra supplements or medication.
If you have any comments or questions regarding folic acid benefits, please drop them below.
To your health,
Peter
Resources:
- Molloy AM, Kirke PN, Brody LC, et al. Effects of folate and vitamin B12 deficiencies during pregnancy on fetal, infant, and child development. Food Nutr Bull 2008 Jun;29(2 Suppl):S101-11; discussion S112-5.
