Folic acid, the synthetic form of folate, is a vital B vitamin that occurs naturally and aids in the creation of DNA and other genetic materials. It's particularly crucial for prenatal health. Folate, also known as vitamin B-9, is found naturally in certain foods, while folic acid is added to vitamin supplements and fortified foods.
Why is it important?
Folate plays a critical role in various bodily functions. It assists in producing healthy new red blood cells, which transport oxygen throughout the body. A deficiency in these cells can lead to anemia, causing fatigue, weakness, and a pale complexion. Insufficient folate can also cause a specific type of anemia known as folate deficiency anemia.
Moreover, folate is essential for the synthesis and repair of DNA and other genetic material, and it's necessary for cellular division.
Adequate folate intake during pregnancy is imperative. A lack of folate can result in neural tube defects such as spina bifida and anencephaly.
Folic acid supplements may also influence conditions like depression.
Individuals with lower folate levels may have a higher likelihood of suffering from depression. Taking folic acid supplements, on the other hand, might enhance the efficacy of depression medications.
Autism
There is some evidence to suggest that consuming folic acid before and during the early stages of pregnancy may lower the risk of the child developing autism. Nevertheless, these findings are not definitive, and further research is required to ascertain the role of folic acid.
Rheumatoid Arthritis
Doctors may prescribe folic acid alongside methotrexate for rheumatoid arthritis treatment. Methotrexate is effective but can deplete the body's folate, leading to gastrointestinal issues. Studies indicate that folic acid supplements can reduce these side effects by approximately 79%.
Folic acid is generally obtained through diet, with deficiency being uncommon in the United States. However, it is recommended that pregnant women and those who may become pregnant take folic acid due to its importance in early fetal development, particularly for the spinal cord.
It's crucial to recognize that folic acid may interact with certain medications and isn't suitable for everyone. Individuals with conditions such as epilepsy, type 2 diabetes, rheumatoid arthritis, lupus, IBD, or celiac disease should consult a doctor before taking folic acid.
People undergoing kidney dialysis may also wish to avoid taking folic acid.
Sources
Folic acid is found in dietary supplements and fortified foods such as breads, flours, cereals, and grains, and is commonly added to B-complex vitamins.
Many foods naturally contain high levels of folate, with the best sources being beef liver, boiled spinach, black-eyed peas, asparagus, Brussels sprouts, lettuce, avocado, broccoli, mustard greens, green peas, kidney beans, canned tomato juice, Dungeness crab, orange juice, dry-roasted peanuts, fresh oranges and grapefruits, papaya, banana, hard-boiled eggs, and cantaloupe.
Folic Acid Deficiency
A deficiency in folate can lead to megaloblastic anemia, a condition where the body lacks enough folate.
Folate deficiency during pregnancy can increase the risk of birth defects.
Symptoms of folate deficiency may include weakness, fatigue, difficulty concentrating, headaches, irritability, heart palpitations, mouth sores, and changes in the color of skin, hair, or nails. Shortness of breath can also occur.
Groups at higher risk for folate deficiency include individuals with alcohol use disorder, pregnant women, people of childbearing age, those with conditions that impair nutrient absorption like IBD and celiac disease, and individuals with MTHFR polymorphism.
Side effects of folic acid
Taking excessive folic acid typically does not lead to serious side effects. An upset stomach may occur, but this is quite rare.
There is no need to worry if someone consumes more folate than needed. Being water-soluble, folic acid will be excreted in the urine if taken in excess.
Folic acid, a crucial B vitamin, is the man-made version of folate. While most individuals obtain sufficient folate through their diet, those at risk of a deficiency and women considering pregnancy might require supplements.
