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Information, effects, deficiency, dosage, side effects
Folic acid plays an exceptionally important role in the human body. This essential B vitamin helps the body build and repair cells. It is required for metabolism processes involved in cell division, which occurs daily throughout life. Healthy cell division and proper cell function are crucial to prevent diseases.
For this reason, folic acid intake is especially recommended for women before and during pregnancy, as a deficiency can lead to birth defects and malformations.
Folic acid is essential for all body cells because it supports the production and repair of DNA (deoxyribonucleic acid). Without the ability to generate new DNA, the body cannot produce new cells or heal wounds effectively.
If cells cannot repair damaged DNA, the body becomes more susceptible to disease. Therefore, folic acid is vital for maintaining normal body functions.
Other benefits of folic acid include preventing pregnancy complications, reducing the risk of stroke, and lowering high homocysteine levels in the blood.
Folic acid is a vital B vitamin that the human body cannot produce on its own, so regular intake through diet or supplements is essential for everyone.
Growth and Development: Folic acid plays a crucial role in all growth and development processes in the body. It is especially important during pregnancy to support the healthy development of the fetus.
Metabolism and Heart Health: In the body’s metabolism, folic acid helps eliminate the vascular-damaging substance homocysteine from the blood. This protective function benefits both blood vessels and the heart.
Public Health Concern: Despite its importance, many people still do not get enough folic acid, even in countries with abundant food supplies, such as Germany. Experts call this a “critical care” issue.
Feature | Folate | Folic Acid |
|---|---|---|
Form | Natural | Synthetic |
Found in | Fruits & vegetables (e.g., spinach) | Fortified foods, supplements |
Stability | Less stable (easily destroyed by heat) | Stable and well-absorbed |
Bioavailability | Lower due to cooking losses | Higher; almost completely absorbed |
Chemical Difference | Deprotonated (missing one hydrogen) | Protonated |
Usage of Terms | Often used interchangeably | — |
Folic acid (synthetic form) and folate (natural form) are vital for DNA synthesis, red blood cell production, and prevention of neural tube defects in pregnancy.
These foods are naturally rich in folate, the biologically active form of vitamin B9:
Food | Approximate Folate Content (per 100g) |
|---|---|
Spinach (cooked) | 130–150 mcg |
Kale | ~140 mcg |
Asparagus (cooked) | ~150 mcg |
Broccoli (cooked) | ~100 mcg |
Brussels sprouts (cooked) | ~110 mcg |
Lentils (cooked) | ~180 mcg |
Black beans / Chickpeas / Kidney beans (cooked) | 100–150 mcg |
Avocado | ~80 mcg |
Beets | ~80 mcg |
Orange juice | 30–60 mcg per 100 mL |
Eggs (whole) | ~22 mcg per large egg |
Note: Cooking can reduce folate content by up to 50%, especially with boiling.
These foods have synthetic folic acid added during processing:
Fortified Food | Approximate Folic Acid Content (per serving) |
|---|---|
Fortified breakfast cereals | 100–400 mcg |
Enriched white rice | ~100 mcg |
Enriched pasta | ~100 mcg |
White bread (enriched) | 40–60 mcg per slice |
Cornmeal products | 80–120 mcg per serving |
In many countries, fortification is mandatory to help prevent birth defects.
Folic acid is widely available in supplement form:
Supplement Type | Typical Dosage |
|---|---|
Standard multivitamin | 400 mcg |
Prenatal vitamins | 600–800 mcg |
Prescription folic acid | 1,000–5,000 mcg (1–5 mg) |
Used especially in pregnancy, anemia, or when dietary intake is insufficient.
The recommended dosage for folic acid preparations varies depending on the circumstances.
General Folic Acid Dosage Guidelines:
Use Case | Recommended Daily Dosage | Notes |
|---|---|---|
General Adult Health | 400 mcg | Found in most multivitamins |
Pregnancy (Neural Tube Defect Prevention) | 400–800 mcg | Start at least 1 month before conception and continue through the first trimester |
High Risk Pregnancy (e.g., prior NTD-affected pregnancy) | 4,000 mcg (4 mg) | Taken under medical supervision |
Homocysteine Level Reduction | 800–1000 mcg | Often used with B6 and B12 |
Folic Acid Deficiency Anemia | 1,000–5,000 mcg | Prescribed by a doctor for deficiency treatment |
People on certain medications (e.g., methotrexate, phenytoin) | Varies | May require higher doses, consult a healthcare provider |
Important Considerations
Folic acid is recommended for:
Homocysteine and Heart Disease:
Homocysteine is a molecule structurally similar to the amino acid cysteine, which is found in enzymes and proteins. Unlike cysteine, homocysteine is not incorporated into the body’s proteins.
Elevated levels of homocysteine in the blood are linked to a higher risk of cardiovascular diseases, including heart disease.
Role of Folic Acid:
Folic acid helps lower homocysteine levels in the blood by supporting its metabolism and removal. By controlling homocysteine levels, folic acid may help reduce the risk or progression of cardiovascular disease.
Research Findings:
Studies have shown that people with normal to slightly elevated homocysteine levels can reduce these levels by 20-30% through folic acid supplementation.
The benefits of folic acid may include protection against possible heart attacks or strokes.
In a new study published by the Journal of the American Medical Association, the researchers observed over 20,000 adults with high blood pressure in China.
The study therefore says that folic acid supplements when taken with hypertension drugs can reduce the risk of a stroke.
Folic acid is believed to support female fertility by contributing to cell growth and hormone regulation, both of which are important for reproductive health.
Key Research Findings
2014 Study – IVF Outcomes:
Folic acid, a synthetic form of folate (a B-vitamin), is a crucial supplement for women who are pregnant or planning to become pregnant. It plays a vital role in supporting the healthy development of the fetus, especially during the early stages of pregnancy.
Folic Acid in Growth, Pregnancy, and Health
Folate deficiency can lead to several health issues, including:
In pregnant women, folate deficiency can cause more serious complications such as:
One of the most critical functions of folic acid during pregnancy is preventing neural tube defects (NTDs). These birth defects affect the brain, spine, or spinal cord of the developing fetus.
During the third week of pregnancy, the embryo’s cells begin forming the neural tube, which eventually develops into the brain and spinal cord. If the neural tube does not close properly, it can result in severe congenital disabilities, including:
Folic Acid Fortification
In the United States, the fortification of certain foods with folic acid has significantly reduced the incidence of neural tube defects. However, it remains essential for expectant mothers to take folic acid supplements to ensure the healthy growth and proper development of their baby.
Recommendation
Healthcare professionals recommend that women take 400 to 800 micrograms (mcg) of folic acid daily, starting at least one month before conception and continuing through the first trimester of pregnancy.
While folic acid is generally safe, it can interact with certain medications, potentially reducing their effectiveness or causing unwanted effects. It is important to be aware of these interactions, especially if you are on long-term medication.
1. Anti-Seizure Medications
Folic acid supplements may reduce the effectiveness of some anti-epileptic drugs. This includes:
2. Methotrexate
Recommendations:
Folic acid is generally considered safe, especially when taken at recommended doses. For most people, side effects are minimal to none when using the prescribed amount.
When Side Effects May Occur:
Although uncommon, taking very high doses of folic acid (typically more than 1,000 micrograms or 1 mg per day without medical supervision) may cause:
Important Note: High doses of folic acid can mask symptoms of vitamin B12 deficiency, which, if left untreated, can lead to serious neurological damage.
According to the latest report by the German Nutrition Society (DGE):
This is a surprising shift in stance from the DGE, which previously maintained that vitamin deficiencies were rare in Germany.
Serious Consequences for Pregnancy
Dr. Robert Marger, former head of pediatric surgery in St. Gallen, warns:
A study by Wageningen University in the Netherlands has shown that seniors who take twice the recommended dose of folic acid maintain better cognitive function as they age. Often referred to as a form of “mental anti-aging,” folic acid appears to slow the natural decline in memory associated with aging.
Study Highlights:
These findings were presented at the Alzheimer Association’s annual convention in Washington and suggest that doubling the standard folic acid intake may significantly improve long-term brain health in older adults.
Professor Klaus Pietrzik, a nutrition expert from the University of Bonn, emphasizes that preventive nutritional strategies are underutilized in Germany, particularly when it comes to folic acid supplementation.
Speaking at the annual conference of the German Society for Prevention and Rehabilitation of Cardiovascular Diseases in Berlin, Pietrzik highlighted two key benefits of increased folic acid intake:
He advocates for a broader adoption of evidence-based nutritional interventions as a practical and effective form of preventive medicine.
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