Folic acid is a type of vitamin B9, which has an important role in our body. Without it, DNA functions responsible for cell division and red blood cell formation cannot take place. Besides its well-known significance during pregnancy, folic acid is associated with numerous health benefits, including heart and brain health. This article will explore the benefits, safety tips, possible side effects, and natural sources of folic acid.
What is Folic Acid, and Why Does It Matter?
Folic acid is the artificial version of folate, a B vitamin your body needs to perform essential functions. Folate (a B vitamin) is found naturally in leafy green vegetables and is necessary for DNA formation and cell growth. Folate cannot be stored in the body, so we receive our daily needs from food and supplementation. People who may not get enough folate from their diet are often advised to take supplements that contain the active form of this vitamin, called folic acid.
Although the terms “folate” and “folic acid” refer to different forms of the same B vitamin (vitamin B9) and are often used interchangeably, there is no such thing as an interchangeable use.
Natural Form: Folate is the natural form of vitamin B9, present in a wide range of whole foods, including leafy greens, beans, citrus fruits, and avocado. It’s absorbed by excess and plays an essential role in cell division and DNA formation.
Essential for Good Health: Folate is vital in forming red blood cells, brain function, and healthy cell division in a growing fetus during pregnancy.
Synthetic Folic Acid: This is the synthetic version of vitamin B9, primarily in fortified products (such as cereals and bread) and supplements. This form of folic acid is more stable and easily added to foods than natural folate.
Effective Supplementation: Since folic acid is commonly found in supplements, it aids in reaching the requirements for those who fall short of eating sufficient folate-rich foods. In the body, it gets converted into active folate.
Form and Assimilation: Folate is the natural form better absorbed by food. In contrast, folic acid must be converted in the body to its active form, and for people with particular genetic variations, this may be an inefficient process.
Health Benefits: These two forms of vitamin B9 have an essential function in the human body. They prevent neural tube defects, particularly with folic acid, before and during pregnancy.
Even though folate from foods is the most highly bioavailable way to obtain vitamin B9, folic acid can be a valuable supplement for certain people who need extra help or are at risk of low levels. Ultimately, meeting your needs through a broad diet reigns best, and having folic acid as an added supplementation when needed.
Folic Acid: Health Benefits at a Glance
Folic acid health benefits Lack of Folate/Folic Acid Effects on various Body Areas
Folic Acid During Pregnancy and Prevention of Birth Defects
Among the many documented positive effects of folic acid, perhaps one of its most referenced is its benefit for pregnancy. A sufficient intake of folic acid before early pregnancy and during the first weeks of pregnancy minimizes the risk of severe congenital disabilities in the spine and brain, known as neural tube defects. Neural tube formation occurs early in pregnancy—within the first month, before many women even know they are pregnant—and therefore, the CDC and other health organizations recommend that all women who can become pregnant take folic acid supplements. Usually, it’s recommended to be given anywhere from 400 to 800 mcg daily.
Why Is It Good For Your Heart And Decreases The Risk Of Disease?
Folic acid is also beneficial to the heart. It reduces homocysteine concentrations, an amino acid associated with a greater risk of heart disease (36). High homocysteine is associated with blood clotting that may result in heart attack and stroke. Folic acid may also help regulate this amino acid, reducing the risk of heart problems. Other studies indicate that folic acid may also help lower blood pressure, providing additional heart-protecting benefits.
How Folic Acid Affects Mental Health
Mental Health Support: The Benefits of Folic Acid Folate deficiency is associated with mood disorders, including depression. Folic acid may improve mood, cognitive function, and depression symptoms by supporting brain function and the production of neurotransmitters. Folic acid has also been studied for its ability to reduce cognitive decline in older individuals, as some research indicates that it may promote the brain’s long-term health.
Further Potential Uses of Folic Acid Supplementation
Folic acid supplementation is essential for overall health and can mitigate other diseases. Below are just some of the benefits we want to achieve:
Blood Sugar Regulation in Diabetes Type Support
If you have diabetes, folic acid supplements may help to improve blood sugar control and insulin resistance (22)). It is especially significant when someone is on medications such as metformin that can drive down folate in the system. Providing folic acid can maintain optimal levels of the vitamin and has been found to improve overall control over the blood sugar (22, 23, 24).
Increase Fertility and Chance of Pregnancy
Being a must-have for reproductive health is one of the significant importance of folate. It’s suitable for eggs—it helps them grow and implant in the uterus. Supplementing with folic acid boosts the odds of getting pregnant and helps keep a pregnancy healthy. Folate intake may be associated with improved reproductive outcomes in women undergoing assisted reproductive technology (ART), which could help them better achieve a successful pregnancy (25, 26).
Chronic inflammation initiates several diseases, such as cardiac disease, cancer, and arthritis. Research suggests that taking folic acid and folate supplements can lower markers of inflammation, such as C-reactive protein (CRP), thereby reducing general inflammation in the body and promoting health (27).
People with kidney disease are prone to increased levels of homocysteine because the kidneys become less efficient at filtering waste out of the blood. Elevated levels of homocysteine indicate a higher likelihood of heart disease. For chronic kidney disease patients, folic acid supplementation might lower homocysteine levels and reduce cardiovascular risk (28).
Folic Acid Side Effects & Warnings
Folic acid supplements has minimal side effects
Folic acid is considered safe and well-tolerated when taken within recommended ranges with few side effects. But, like any supplement, it can have mild side effects in some people. It has been reported to have side effects, including nausea, appetite loss, and a slightly bitter taste. Although allergic reactions are rare, serious side effects can occur. Some of these can be dangerous, so get emergency medical help if you have symptoms such as rash, itching, or swelling (especially of the face, tongue, or throat).
A lot of people take folic acid with no problems, mainly if you stick to the dosage specified by your medical professional. Although sleep disruption or gastrointestinal upset can occur, this tends to happen when large doses are taken chronically.
High doses of folic acid supplements pose a potential risk, but foods and natural sources such as 5-MTHF, which are rich in biologically available folate, are safe. Let’s examine some worries more closely.
Excessive amounts of folic acid may cause a buildup of unmetabolized folic acid in the bloodstream because the body does not break it down well. Although no actual risks have been identified yet, it is still too early to fully assess the consequences, leading scientists to recommend conservative doses of the supplement.
Folic acid is an essential supplement in the diet of pregnant women to prevent congenital disabilities like neural tube defects. Still, a high level of folic acid intake can put children at risk for Autism Spectrum Disorder (ASD). Children of mothers who took more than 1,000 mcg of folic acid per day during pregnancy score lower on mental development tests.
Folic acid could lower the dangers of several cancers, including those involving the head, neck, pancreas, and bladder. However, high consumption might be associated with an increased risk of prostate cancer. Additional study is needed to realize the outcomes of high-dose folic acid on most cancers.
Excessive folic acid intake can dampen immune function by reducing the activity of natural killer (NK) cells responsible for fighting infections. However, scientists need to study people with weak immune systems further, such as pregnant women, the elderly, and those with weak immune systems, to determine whether there is a chance of getting an infection.
A few essential precautions to take when using folic acid supplements
List of Allergies and Medical Conditions to Inform About
Tell your doctor about your allergies and pre-existing conditions, especially a vitamin B-12 deficiency (pernicious anemia), which can interfere with folic acid action in the body. Anemia caused by lack of B-12 is masked without sufficient B-12, while damage done to nerves by lack of B-12 can continue, so good medical advice.
Pregnancy and breastfeeding-friendly
Folic acid is an essential nutrient in pregnancy and lactation. We see it in prenatal vitamins for fetal development and congenital disability prevention. Breastfeeding: It is safe to use folic acid while breastfeeding because most of it will pass into your breast milk, but the level of folic acid that does transfer is unlikely to harm a nursing baby. Consult with your healthcare provider to confirm the appropriate dosage.
Interaction with Medications: Folic acid has potential interactions with certain medications, which may decrease efficiency or produce unwelcome side effects. Certain medications, including antiepileptic drugs (e.g., phenytoin), and adjustment of folic acid might also be necessary in such cases. The last thing you want is to be prescribed something that reacts badly with another prescription or over-the-counter medication you’re taking, so make sure your doctor or pharmacist reviews these before prescribing anything. Your healthcare provider can increase or decrease dosages and check for side effects if necessary to ensure safety.
Supplement Storage and Disposal of Folic Acid
This will help keep the drug effective and also prevent accidental ingestion by children or pets.
Folic acid supplements should be stored at room temperature, away from moisture and direct sunlight. Do not put them in the bathroom, as the humidity can spoil them. Do note: Never keep them near children and pets.
Where to safely dispose of folic acid supplements ?
Only flush folic acid down the toilet if you no longer need your supplements or if they are updated. Look up safe disposal methods and see whether a local service can help you. Properly disposing of them minimizes the impact on the environment and prevents post-consumerism.
Legumes
Beans, peas, and lentils (also called legumes) are good sources of folate. For example:
- Kidney beans: 1 cup (177 g): 131 mcg folate (33% DV)
- Lentils: 1 cup (198 grams): 358 mcg of folate (90% DV)
Besides this, legumes are rich in protein, fiber, antioxidants, and micronutrients such as potassium, magnesium, and iron.
Asparagus
Half a cup (90 grams) of cooked asparagus provides approximately 134 mcg of folate (34% DV). It is also full of antioxidants, has anti-inflammatory properties, and is a heart-healthy fiber source.
Leafy Greens
Folate in spinach and other leafy greens Spinach, kale, arugula, and similar leafy greens are rich sources of folate and other nutrients.
- Spinach: 1 cup (30 grams) of raw spinach provides 58.2 mcg of folate (15% DV).
They’re also filled with fiber and vitamins K and A and are associated with lower rates of inflammation and cancer (17).
Beets
A 1-cup (136-gram) serving of raw beets provides 148 mg of folate (37% DV). Another vegetable you can munch on is beets, which are high in nitrates and may help to decrease blood pressure.
Citrus Fruits
- Citrus fruits, Oranges, grapefruits, and lemons are rich in folate.
Oranges: One medium orange has 55 mcg of folate (14% DV).
It is also rich in vitamin C, which enhances resistance and may help ward off cancer prevalence.
Broccoli
- Broccoli is high in folate, particularly when it is eaten cooked.
- One cup (91 grams) of raw broccoli has 57 mcg (14% DV).
- Broccoli cooked: 1/2 cup (78 g): 84 mg (21% DV)
It also has other essential nutrients such as vitamins K and C and sulforaphane, an anticancer nutrient.
Nuts and Seeds
Folate is also found in nuts and seeds. For instance:
- Walnuts: 28 mcg of folate per ounce (28 grams) (7% DV).
- Flaxseeds: 24 mcg (6% DV) per ounce (28 grams)
Low in calories and high in protein, fiber, and other vitamin-mineral
Wheat Germ
Wheat germ—the very heart of the wheat kernel—is also a source high in folate. One ounce (28 grams) supplies 78.7 mcg (20% DV). It’s also full of fiber, which stabilizes blood sugar.
Papaya
Raw papaya contains 53 mcg of folate (13% DV) per cup (140 grams). This tropical fruit is also rich in vitamin C as well as antioxidants.
Avocado
Oranges are high in vitamins, with half an avocado containing 82 mcg of folate (21% DV). They are also high in healthy fats, potassium, and vitamins K and C.
Beef Liver
Despite that, beef liver is one of the most potent sources of folate available—a 3-ounce (85 grams) serving contains 212 mcg of folate (54% DV). It is also rich in protein, vitamin A, B12, and copper.
Eggs
Eggs are another excellent source of folate; one large egg contains 22 mcg (6% DV) (5). In addition to vitamin B12, eggs offer key elements like protein and selenium.
Sources Come from having been fortified and grain-based
Folic acid is added to many grains (e.g., bread, pasta, rice, and cereals) to increase folate intake at the population level amongst populations that are more likely deficient. These are important, given that fortified foods are something most consumers can get enough folate from, especially for pregnant women or women who want to be pregnant.
For example:
- Spaghetti: One cup (140 grams) of cooked spaghetti has about 102 mcg of folic acid (25% DV).
- Fortified breakfast cereal: One serving (around 30 g) of fortified breakfast cereal provides between 100 and 400 mcg of folic acid, depending on the product and level of fortification.
Fortified grains are more advantageous in specific populations as they provide a convenient mechanism to enhance folate consumption without concentrating on folate-dense whole foods.
Folate is an essential vitamin that, as a part of our body’s processing, contributes to DNA and has a considerable role in cell growth. Be sure to stick with the appropriate intake recommendations for your age, sex, and life stage to meet your body’s needs.
For Adults:
The RDA for folate is 400 mcg DFE (Dietary Folate Equivalents)/day. DFE makes that adjustment, recognizing the varied absorption of natural folate from food instead of oral folic acid—a synthetic nutrient found in fortified and enriched foods or dietary supplements. On the other hand, since your body absorbs folic acid about twice as efficiently as natural folate, fortified foods and supplements are ideal sources of this vitamin daily.
- For pregnant women: The recommendation for folate is higher during pregnancy, at 600 mcg DFE daily. This is important for the fast growth and development of the baby when neural tube development continues.
- Breastfeeding: Folate requirements rise to 500 mcg DFE daily to promote maternal health and infant development.
For Children:
For children, folate is essential for proper growth and development. The suggested levels for children are:
- 0 to 6 Months: 65 micrograms DFE a day
- Ages 7–12 months: 80 mg DFE per day
- From 1 to 3 years: 150 mg DFE daily
- 4–8 years: 200 mg DFE per day
- 9-13 years: 300 mcg DFE per day
- 14 to 18 years: 400 mg DFE per day
What is the body storage of folate?
While your body has a natural supply of roughly 15-20 mg of folate, it is mainly stored in the liver. The rest of the folate is located in your blood and tissues. This ensures you always have plenty of folate to draw on, even if your intake varies daily.
If you miss a dose of folic acid, take it as soon as you remember. If you are almost due for your next dose, skip the missed one. Never double the dose because taking more than recommended can lead to unwanted side effects.
Folic acid is a B vitamin with extremely versatile health benefits, including pregnancy, decreased congenital disabilities, and enhanced heart function. Folic acid plays a vital role in cell growth and DNA synthesis, which means adequate folic acid levels are crucial for delivering the best version of yourself. Incorporating rich sources of folic acid into your diet or supplements in your daily regime can make a big difference.
What Is the Difference Between Folate vs. Folic Acid?
Folate is the natural form of vitamin B9 that can be ingested with food, while folic acid refers to the synthetic form available in supplements and fortified foods.
How much folic acid should I take daily?
The daily amount needed is 400 mcg for most adults, but it varies depending on age and conditions such as pregnancy.
Can folic acid improve hair and skin health?
Folate (also known as folic acid) is necessary for cell growth and repair, so it makes sense that many people attribute improved skin health to its presence. It’s also claimed to help make hair healthier, but more research is required here, too.
Does folic acid have side effects when taken with other supplements?
While folic acid is usually safe, it is always advisable to talk to your doctor about taking it with other supplements, especially B vitamins, because they also help and can lead to surplus intake.
Is folic acid supplementation necessary if I eat folate-rich foods?
Unless your doctor tells you otherwise, you may not need added supplementation if you eat a well-balanced diet containing folate-rich foods.
Are You Ready to Take the Next Step Toward a Healthier Life? Talk with your doctor about the amount of folic acid you should take. Focus on a high-folate diet, supplement with and without a prescription if required, and include this at the top of your wellness regime list!
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References
Harvard T.H. Chan (2012). Folate (Folic Acid) – Vitamin B9. [online] The Nutrition Source. Available at: https://nutritionsource.hsph.harvard.edu/folic-acid/.
WebMD (2009). Folic Acid: Uses, Side Effects, Interactions, Dosage, and Warning. [online] Webmd.com. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-1017/folic-acid.
Watson, S. (2018). Folic Acid: Benefits, Foods, Deficiency and More. [online] Healthline. Available at: https://www.healthline.com/nutrition/folic-acid.
NHS Choices (2019). Folic acid. [online] NHS. Available at: https://www.nhs.uk/medicines/folic-acid/.
British Dietetic Association (2019). Folic Acid Food Fact Sheet. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/folic-acid.html.
Medlineplus.gov. (n.d.). Folic Acid. [online] Available at: https://medlineplus.gov/folicacid.html.
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