Folic acid is the man-made kind of folate. Folate is vitamin B9. Folate is found naturally in particular fruits, veggies, and nuts. Folic acid is found in supplements and fortified foods ( 1 ).
Folic acid is substantially extra bioavailable than nutritional folate. The bioavailability of folic acid is presumed to be 100% when it is consumed as a supplement and 85% in prepared foods ( 1 ).
One of the most essential function of folic acid remains in avoiding neural tube flaws in the newborn. It might likewise advertise skin and hair health and wellness. In this blog post, we will discover the benefits of folic acid and understand just how to stop its shortage.
Did You Know?The term 'folate' originates from the Latin word 'folium' indicating 'leaf'. This is since folate was initially discovered in dark leafy vegetables like spinach.
In This Article
What Are The Benefits Of Taking Folic Acid?
Folate in foods and folic acid in supplements oversee several critical biochemical reactions in your body. This vitamin is responsible for the synthesis of red blood cells. It prevents anemia and cardiovascular and kidney diseases . Following are the ways folic acid could be useful:
1. May Reduce Risk Of Neural Tube Defects In Newborns
Neural tube defects (NTDs) are common complex congenital malformations of the central nervous system (CNS). These result from failure of the neural tube closure during the formation of the embryo (embryogenesis) ( 2 ).
Just 1% of youngsters birthed with an open NTD are without special needs. These children normally have anesthesia of the skin and irregularities of the hips, knees, and feet. They have actually decreased capability to stroll, have little or no bowel and/or bladder control, and require constant medical interventions ( 2 ).
Randomized trials firmly recommend folic acid supplementation to all women who have had an affected pregnancy ( 3 ).
Also, this vitamin is involved in the methylation pathway ( 2 ). Methylation of several enzymes and proteins might be essential for the neural tube assembly.
The US Public Health Service recommends that all women of conceivable age consume 400 micrograms of folic acid every day ( 4 ). However, only 30% of women are able to follow supplementation rigorously.
Numerous other devices are still being researched upon. Up until then, it is risk-free to presume that folic acid supplementation might partially lower the risk of NTDs in newborns ( 2 ).
2. Might Prevent Cardiovascular Diseases (CVDs)
Study highlights the duty of homocysteine, an amino acid, in heart diseases. Also reasonably elevated degrees of homocysteine in your blood increase the risk of CVDs. Though concrete outcomes are yet to be gotten to, folic acid could be among the nutrients that profit the therapy ( 5 ).
The link between them is still being studied. But it is proposed that homocysteine might affect blood clotting, vasodilation i X Capillary broaden throughout this process due to the relaxation of muscular walls that surround blood vessels., and enlarging of arterial wall surfaces.
A research with 1980 Finnish guys covered over one decade discovered a connection between folate and homocysteine. The research study discovered a considerable inverse organization between folate consumption and heart problem in guys ( 6 ).
Hence, 400 μg of folic acid, 2 mg of vitamin B6, and 6 μg of vitamin B12 supplement regimen are followed.
Folic acid also reduces the thickness of arteries, which may prevent atherosclerosis i X A condition in which fats, cholesterol and various other substances develop along artery walls, potentially causing embolism. and stroke. But a few studies still fail to establish the effect of this supplementation on high-risk individuals ( 7 ).
Related: 11 Best Exercises For Heart Health To Reduce The Risk Of Stroke
3. Can Mitigate Cancer Risk
Folate has a critical function in DNA and RNA synthesis, methylation, and cell distinction. All of these are important for the functioning of your body. A typical indication of these molecular aberrations is cancer ( 8 ).
Cancer cells is thought to occur from DNA damage and faulty/uncontrolled genetics expression. As a result of its role in DNA and RNA synthesis and methylation, it is feasible that insufficient folate intake adds to cancer cells. The scarcity of nucleotides i X Organic particles that act as building blocks of RNA and DNA. They function as coenzymes crucial for biochemical reactions. and failing to manage DNA repair damages could set off the growth of tumors ( 9 ).
Experimental proof links folate deficiency to site-specific cancers. Hence, eating fruits and veggies abundant in folate could lower the incidence of cancer. Having folic acid-fortified food can be a great public health and wellness step ( 1 ).
Nevertheless, recent folic acid intervention trials did disappoint any certain advantage or harm pertaining to total and site-specific cancer incidence.
A moderately inverse relationship was found between folate intake (supplements and dietary) and colorectal and breast cancers ( 10 ), ( 11 ).
Hence, the relationship between folate and cancer risk remains uncertain.
4. Can Treat Anemia In Women And Children
Folic acid helps in generating new red blood cells (RBCs). Red cell lug oxygen to all components of your body. Decreased red blood cell manufacturing in the body can cause (megaloblastic) anemia ( 1 ).
The odds of developing anemia are 40% more in folic acid-deficient women than their counterparts ( 12 ). This recommends the value of folate in the synthesis of RBCs (erythropoiesis). Folate, in the form of 5,10-methylene-THF (tetrahydrofolate), is necessary for the DNA nucleotide synthesis ( 13 ).
When there is folate deficiency, there is reduced availability of 5,10-methylene-THF. This deficiency also inhibits DNA synthesis ( 13 ).
RBCs are made in the bone marrow, where the rate of cell division is very high. If folate is deficient, forerunner cells may just separate, however the genetic material can not. This results in boosting the intracellular quantity however not the hereditary matter. Therefore, the RBCs look swollen, triggering megaloblastic anemia ( 13 ).
Therefore, folic acid supplements can minimize anemia. It is essential for older and pregnant ladies. They have higher opportunities of anemia as a result of the years of menstrual blood loss and higher nutrient demand ( 14 ).
How Does Folic Acid Get Metabolized?
- Folic acid must first be converted to dihydrofolate (DHF) and then to tetrahydrofolate (THF) to become metabolically active ( 14 ).
- This enzymatic process is catalyzed by the enzyme DHF reductase (DHFR).
- THF can be converted to the biologically active L-methylfolate by the enzyme methylenetetrahydrofolate reductase (MTHFR).
- This key conversion is required to give L-methylfolate for the nucleotide synthesis during DNA and RNA setting up, DNA methylation, and to manage homocysteine metabolism.
- L-5-Methyltetrahydrofolate (L-methylfolate) is the predominant micronutrient form of folate.
- It circulates in plasma and is involved in the biological processes. This energetic form of folate is used up within minutes by the liver and other main targets.
5. Is Essential During Pregnancy And Childbirth
As it is essential for DNA and protein synthesis, folate has a primary duty in fetal development and growth. That's why there is a raised need for folate in pregnant females. In the existence of enough folic acid, the embryonic cells split and distinguish right into tissues and organs.
The neural tube is one of the earliest structures to form. This structure is flat at first however molds into a tube just one month after perception. The neural tube establishes to end up being the mind and spinal cord.
Without sufficient folic acid, the cells in this structure can not expand correctly, and the metamorphosis of this tube to the spine and brain is left incomplete. This brings about neural tube defects ( 14 ), ( 15 ).
Also, empirical researches recommend that folate might be needed throughout labor. Folic acid supplements during prenatal care may prevent preterm births and birth defects. It may additionally protect against miscarriages, stillbirth, numerous pregnancies, and much more. ( 15 ).
Research seems to be in favor of folic acid supplementation for more than a year prior to conception ( 15 ).
In a study of 1285 women of childbearing age, it was discovered that only 13.9% supplemented folic acid, with 65.3% doing so daily. Alarmingly, 91.1% were unaware of the suggested dose, while 43% didn't recognize its function in the body. Nonetheless, 52.4% of ladies that were not presently supplementing folic acid reported preparing to do so while pregnant. Women's understanding of folic acid's role and the information they got from medical professionals were crucial elements that affected their decision. These searchings for highlight the requirement for increased information about the importance of folic acid supplementation.
6. Helps Manage Polycystic Ovarian Syndrome (PCOS)
PCOS (polycystic ovary syndrome) affects at least 10-15% of women of childbearing age ( 16 ). It brings down the quality of oocytes. PCOS is just one of the factors responsible for the failure of in-vitro fertilizing (IVF) ( 17 ).
Hormone treatment, change of lifestyle, and diet plan might help. Females with PCOS ought to take even more of folic acid, vitamins D, C, and B12, nutritional fiber, and calcium, potassium, magnesium, and zinc.
They must lower the usage of overall fats, saturated fatty acids, and cholesterol because these foods could trigger CVDs and diabetes. They might at some point worsen the disorder of ovaries ( 16 ).
Patients going through IVF therapy showed far better fertilization price and embryo quality. Folic acid additionally restored ovulation in a few ladies ( 17 ).
Related: 17 Home Remedies For Polycystic Ovary Syndrome (PCOS) + Prevention Tips (Foods To Avoid)
7. May Control Hair Loss
Folate aids in creating red blood cells and facilitates oxygen transport to your body. It could do the very same to the hair building tissues ( 18 ).
Folate could stimulate the proliferation of the hair follicle cells. It could prevent the graying of hair and regulate the performance of sebum glands in the scalp ( 18 ).
Having beets, kale, Brussels sprouts, green peas, white beans, asparagus , kohlrabi, and eggs can boost folate levels in women ( 18 ). Supplementing your diet with 400-1000 μg of folic acid is another way to stop hair fall ( 19 ).
Nonetheless, a couple of research studies show no considerable difference in serum folate degrees of individuals with alopecia. This reveals that folic acid supplementation might or may not manage loss of hair. You may need to consider various other vitamins like biotin, vitamin B12, vitamin D, etc ( 20 ).
8. May Help Cope With Depression And Anxiety
Among the major functions of folate is to produce methylation reactions. The majority of biomolecules require to be methylated to be naturally energetic. The energetic kind of folate/folic acid, 5-methyl THF, adds methyl residues and kick starts such reactions ( 21 ).
The neurotransmitters in your main nerve system (CNS) also require to be methylated after their synthesis. You will require enough folate at this phase. It has actually been proven that low folate levels can cause severe and prolonged episodes of anxiety and anxiety ( 21 ). Low folate levels have also been linked to memory loss and mortality( N ).
Another way in which folate can help is by reducing homocysteine i X An amino acid that is broken down by folate and certain B-vitamins to provide the body with needed chemicals. degrees.
Elevated homocysteine levels in your body cause oxidative stress on your brain and CNS ( 21 ). Folic acid supplementation can bring down homocysteine and oxidative stress levels.
You tend to respond better to antidepressants if you have enough folate ( 21 ).
9. May Treat Kidney Disease And Improve Kidney Function
Hyperhomocysteinemia (accumulation of homocysteine) happens in 85% of clients with chronic kidney disease. This occurs as a result of impaired kidney feature. Hyperhomocysteinemia is also an indicator of poor cardio and kidney wellness ( 22 ).
One way to manage hyperhomocysteinemia is with folic acid supplements. Folic acid or folate is very important in the conversion of homocysteine to methionine (another amino acid). If folate wants, there is not enough conversion, and homocysteine degrees rise, eventually affecting your kidneys ( 22 ).
Studies mention that folic acid supplementation could only lower the level of homocysteine however not normalize it. You can additionally locate contradictory evidence in this regard.
Tests monitored over three years revealed no effect of high folic acid doses on kidney wellness. For this reason, such supplementation can just minimize the intensity but not avoid or heal kidney conditions ( 22 ).
Related: 13 Best And Easy Ways To Flush Your Kidneys Naturally
10. May Boost Fertility In Men
Unusual folate metabolic rate or its deficiency can be a reason for male the inability to conceive. Folate is important for DNA synthesis and methylation, 2 actions that are important for spermatogenesis.
In a study, a large group of subfertile i X It refers to an unfavorable condition of decreased fertility or infertility over an extended time period. guys was offered zinc sulfate (66 mg) and folic acid (5 mg) daily for 26 weeks. There was a 74% rise in their total regular sperm count. It was likewise noted that zinc degrees have a direct influence on the absorption and metabolism of dietary folate ( 23 ).
However, the beneficial effect of folate on male fertility is yet to be established ( 23 ).
Various other research studies have blended outcomes relating to the function of folate in male infertility. They mention that folic acid supplementation might not impact general sperm high quality ( 24 ).
In short, folic acid is the driving pressure behind a plethora of physical procedures. Did you ever wonder what would happen if you really did not have sufficient folate in your body? Scroll down to find out more.
How Will You Know That You Have Folate Deficiency?
The total body material of folate is approximated to be 15 to 30 mg. About half of this quantity is kept in the liver and the remainder in blood and body tissues.
When the serum folate concentrations are above 3 ng/mL, it indicates adequacy.
Inadequacy of folate or its malabsorption can activate a cascade of disorders/abnormalities. From your heart to kidneys, blood to the mind, infertility to stillbirths, not enough folate can wreak havoc in your body. A few symptoms/disorders are listed here ( 25 ):
- Cardiovascular diseases like atherosclerosis and coronary artery disease
- Megaloblastic anemia
- Chronic kidney disease
- Childbirth issues like preterm birth, miscarriages, and stillbirths
- Depression and anxiety
- Sterility
- Skin pigmentation
- Ulcers in the mouth and GI tract
- Lethargy
- Weakness
- Fatigue
- Shortness of breath
Folic acid supplementation might assist protect us from these conditions and improve the immune system. But before we reach for supplements, it is very important we recognize what the health food resources of folate are.
What Foods Are Rich In Folate?
Folate is present in a variety of foods like green leafy vegetables, nuts, beans, seafood, eggs, grains, etc.
Here are the top sources of dietary folate ( 26 ):
| Food | Micrograms (mcg) per serving |
|---|---|
| Beef liver, braised, 3 ounces | 215 |
| Spinach, boiled, ½ cup | 131 |
| Black-eyed peas (cowpeas), boiled, ½ cup | 105 |
| Breakfast cereals, fortified with 25% of the DV† | 100 |
| Asparagus, boiled, 4 spears | 89 |
| Brussels sprouts, frozen, boiled, ½ cup | 78 |
| Lettuce, romaine, shredded, 1 cup | 64 |
| Avocado, raw, sliced, ½ cup | 59 |
| Spinach, raw, 1 cup | 58 |
| Rice, white, medium-grain, cooked, ½ cup† | 54 |
| Broccoli, chopped, frozen, cooked, ½ cup | 52 |
| Mustard greens, chopped, frozen, boiled, ½ cup | 52 |
| Green peas, frozen, boiled, ½ cup | 47 |
| Kidney beans, canned, ½ cup | 46 |
| Spaghetti, cooked, enriched, ½ cup† | 45 |
| Wheat germ, 2 tablespoons | 40 |
| Tomato juice, canned, ¾ cup | 36 |
| Crab, Dungeness, 3 ounces | 36 |
| Orange juice, ¾ cup | 35 |
| Bread, white, 1 slice† | 32 |
| Turnip greens, frozen, boiled, ½ cup | 32 |
| Peanuts, dry roasted, 1 ounce | 27 |
| Orange, fresh, 1 small | 29 |
| Papaya, raw, cubed, ½ cup | 27 |
| Banana, 1 medium | 24 |
| Yeast, baker’s, ¼ teaspoon | 23 |
| Egg, whole, hard-boiled, 1 large | 22 |
| Cantaloupe, raw, cubed, ½ cup | 17 |
| Vegetarian baked beans, canned, ½ cup | 15 |
| Fish, halibut, cooked, 3 ounces | 12 |
| Milk, 1% fat, 1 cup | 12 |
| Ground beef, 85% lean, cooked, 3 ounces | 7 |
| Chicken breast, roasted, 3 ounces | 3 |
It’s a pleasant surprise to see so many daily foods we eat on the list, isn’t it?
Sharon, a lecturer and blog owner, writes about having reduced folate and folic acid levels, likely because of irregular consuming patterns throughout her ailment. Her doctor encouraged her to take folic acid supplements and enhance her intake of leafy environment-friendly vegetables. She recounts, "So I left the surgical procedure with a pledge to take folic acid supplements and to come down to the supermarket and stock up on spinach, kale, and the like ( i ).” She has also shared two easy recipes to incorporate these foods into her diet to increase her folate levels.
Since you understand what foods contain folate, the following concern would be, how much of it should you eat? Or just how much of the folic acid supplements would certainly you require?
What Is The Recommended Dietary Allowance (RDA) For Folic Acid/Folate?
The expert committee sets the RDA for folic acid or folate at the Food and Nutrition Board (FNB).
At the very least 85% of folic acid is estimated to be bioavailable when taken with food. But, just concerning 50% of folate normally present in food is bioavailable. Hence, the RDA values are also set appropriately ( 26 ):
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months* | 65 mcg DFE* | 65 mcg DFE* | ||
| 7–12 months* | 80 mcg DFE* | 80 mcg DFE* | ||
| 1–3 years | 150 mcg DFE* | 150 mcg DFE* | ||
| 4–8 years | 200 mcg DFE* | 200 mcg DFE* | ||
| 9–13 years | 300 mcg DFE* | 300 mcg DFE* | ||
| 14–18 years | 400 mcg DFE* | 400 mcg DFE* | 600 mcg DFE | 500 mcg DFE |
| 19+ years | 400 mcg DFE* | 400 mcg DFE* | 600 mcg DFE | 500 mcg DFE |
Here,
1 mcg DFE = 1 mcg food folate
1 mcg DFE = 0.6 mcg folic acid from fortified foods or dietary supplements consumed with foods
1 mcg DFE = 0.5 mcg folic acid from dietary supplements taken on an empty stomach
Before Taking The Medicine
If you have any of the following conditions, please consult with your doctor before taking a folic acid supplement:
- Kidney disease (dialysis)
- Anemia (hemolytic and pernicious)
- An infection
Please consult your doctor if you also consume excess alcohol.
Taking folic acid might likewise trigger specific adverse effects. If you will start a supplement, it is essential that you are aware of them.
What Are The Side Effects Of Excess Folic Acid?
Folic acid intake usually does not cause any side effects. However, excess intake (in certain individuals) may lead to:
- Nausea
- Poor appetite
- Trouble sleeping
- Depressive feelings or excessive excitement
- Gas or bloating
The majority of these side effects are unscientific, and concrete evidence is doing not have. In case you experience any of these symptoms, please consult your doctor immediately.
TriviaBritish hematologist i X A healthcare specialist with expertise in taking care of conditions impacting the lymphatic system, blood, and bone marrow. Lucy Wills is credited with finding folic acid while looking into anemia in expecting females in 1931.
Unlock the extraordinary benefits of folic acid supplements before conceiving. Discover exactly how this important nutrient can boost fertility and support a healthy pregnancy. Don't miss out on this insightful video clip!
Excess intake of folic acid may cause particular side effects. Have a look at the next area to learn more about the difference between vitamin B12 and folic acid.
Is Vitamin B12 The Same As Folic Acid?
Vitamin B12 and folic acid are necessary B vitamins, however they are not the very same and they have various physiological results. Vitamin B12 is a water-soluble vitamin important for DNA synthesis and red blood cell development. It is naturally discovered in dairy items, eggs, and meat. Folic acid, or folate, is additionally a water-soluble vitamin crucial for cell growth ( 28 ). It is found in beans, peas, nuts, and dark leafy vegetables. But, while a vitamin B12 deficiency can cause anemia and weakness, a folic acid deficiency can lead to neural tube problems ( 27 ), ( 28 ).
Infographic: Why You Need To Include Folic Acid In Your Diet
Folic acid is the man-made form of vitamin B9 or folate. It is eaten in the kind of supplements or fortified foods. It protects the coming child from neural tube flaws and is accountable for the formation of red blood cells. It likewise maintains cardiovascular and kidney diseases and anemia away. Look into the infographic below to find out more about its benefits.
Get the high-quality PDF version of this infographic.
While folate or vitamin B9 is located normally in certain fruits, nuts, and vegetables, folic acid is its man-made type found in supplements and fortified food alternatives. It is a lot more bioavailable and conveniently absorbed by the body. Folic acid benefits are mostly seen in stopping neurodegenerative problems. It is likewise discovered beneficial in boosting conditions like PCOS, anemia, anxiousness, and clinical depression. While folic acid supplements helps with the several benefits mentioned over, it is necessary to comply with the dosage to avoid any possible side effects.
Frequently Asked Questions
When should you take folic acid?
You can take folic acid either in the early morning or at night. Ensure you take it the exact same time each day.
Does folic acid cause pimples?
Certain B-vitamin supplements may cause acne ( 29 ). Though there is no direct study specifying that folic acid can trigger acne, you might want to consult your medical professional if you experience the very same.
Can excess folic acid harm your baby?
Some research study states that excess folic acid might increase the danger of autism in babies. Hence, adhere to the dose suggested by your doctor ( 30 ).
When should you stop taking folic acid?
If you are expectant, you need to not stop taking folic acid. After pregnancy also, folic acid may advertise general health and wellness. Please consult your doctor before you quit taking folic acid.
Does folic acid make you sleepy?
Yes. A study found that folic acid supplementations may help reduce sleep deprivation ( 31 ).
How long does it take for folic acid to work?
Unscientific proof recommends that folic acid begins to operate in a few hours. Nonetheless, minimal information is readily available in this regard.
Key Takeaways
- Folic acid may prevent neural tube defects in newborns, anemia, and cardiovascular and kidney diseases.
- It may help in the production of red blood cells making it important for healthy skin, hair, and nails.
- It may also help manage PCOS, cope with depression and anxiety, and boost fertility in men.
- You can raise folic acid in your diet plan by eating eco-friendly leafy vegetables, seafood, nuts, beans, eggs, and grains, or taking unique supplements.
- Excess intake of folate might nevertheless lead to nausea or vomiting, difficulty resting, inadequate appetite, gas, bloating, depressive feelings, or too much exhilaration.
