Folic acid is a B-vitamin that is a man-made form of folate. This B-vitamin, well-known for its role in the prevention of certain birth defects, can be provided naturally through diet, and it can also be prescribed.

Folic acid is important because it has a crucial role to play in the proper functioning of the brain, contributing to mental and emotional health. In addition, folic acid helps in the synthesis of the body’s genetic materials, DNA and RNA, and is critical for the cells and tissues that are developing rapidly.

You are required to have an adequate amount of folic acid during the following:

• Infancy
• Adolescence
• Pregnancy

Apart from these important functions, folic acid will also have a role to play in the making of red blood cells by working closely with vitamin B12. So, where there is a deficiency of folic acid, it would lead to a decrease in the number of red blood cells in the human bloodstream. Also, it would help in the proper functioning of iron in the human body.

Also, folic acid is critical for maintaining a healthy nervous system. But, folic acid’s role in the human body does not end there. It works alongside other B vitamins like vitamin B6 and B12, and other nutrients, and regulates the levels of the amino acid homocysteine in the bloodstream. It’s important that higher levels of this amino acid are linked to heart disease, although researchers are not sure whether it is the cause of heart disease or just a marker.

Rich Sources of Folic Acid:

As mentioned earlier, folate is available naturally in dark, green, leafy vegetables. In fact, this molecule got its name from the term “foliage” only. It can be found in:

• Asparagus
• Baker’s yeast
• Broccoli
• Sprouts
• Cabbage
• Cauliflower
• Egg yolk
• Lentils
• Lettuce
• Papaya
• Kiwi
• Milk
• Oranges
• Parsnips
• Peas
• Spinach
• Sunflower seeds
• Whole wheat bread

In addition to all these foods, folate can also be seen in other foods that are fortified with folic acid.

When chemically seen, folate is a vitamin that has the tendency to get dissolved in water and could easily be lost from the vegetables when cooking. One way to prevent the loss of folic acid through cooking is to avoid overcooking. This way, you could preserve the folate contents in the food items by steaming or microwaving them instead of boiling.

Folate Requirements and Daily Recommendations:

For both men and non-pregnant women, folate is required and could be provided by a well-balanced diet. On the other hand, pregnant, as well as breastfeeding women, require folate supplements. This is because the deficiency of folate can result in severe nerve defects in their unborn children. So, the daily recommended intakes of folate in the different groups of people are:

• Adults and children above 11 years: 200 micrograms
• Women trying to conceive: 200 micrograms + folate supplement (400 micrograms)
• Pregnant women: 300 micrograms + folate supplement (400 micrograms) during the first twelve weeks
• Breastfeeding women: 260 micrograms

Deficiency of Folate:

An individual may face a folate deficiency in a variety of cases. For instance, during pregnancy and breastfeeding, a woman will have excess demands of folate and hence, she can face a deficiency. A pregnant woman would require more folic acid intake to decrease the risk of neural tube defects in the unborn child. As such, the deficiency of folic acid in a pregnant woman can cause the following birth defects in their child:

• Cleft palate
• Spina bifida
• Brain damage

An excessive loss of folate can happen if a patient has:

• Crohns disease
• Untreated celiac disease
• Alcoholism
• Medications like diuretics

A deficiency of folic acid can cause the following symptoms:

• Impaired growth
• Inflammation of tongue
• Gingivitis
• Loss of hunger
• Shortness of breath
• Diarrhea
• Irritability
• Forgetfulness
• Mental sluggishness
• Weight loss
• Headaches

An Important Note on the Intake of Folic Acid:

You should not take folic acid supplements if you have ever had an allergy toward it. In general, you are advised to consult with a doctor before they start taking the supplement. Sometimes, folic acid should be taken with other medications when it is directed towards treating any medical condition. So, it’s important that the person has it prescribed by a physician and take it as directed. Also, it is not advisable to alter the dose without getting a confirmation from the physician.