Folic Acid: Everything You Need to Know

What is Folic Acid?

Folic acid, also known as folate, is a B-vitamin that is essential for the growth and development of cells in the body. It plays a crucial role in DNA synthesis and cell division, making it important for the formation of new cells, especially during fetal development. Folic acid is water-soluble, which means that it is not stored in the body and needs to be consumed regularly through the diet or supplements.

Why is Folic Acid Important?

Folic acid is crucial for a healthy pregnancy as it helps prevent birth defects in the baby’s brain and spine. It also plays a role in the prevention of heart disease, stroke, and some types of cancer. Folic acid is also important for the production of red blood cells, which carry oxygen throughout the body.

Sources of Folic Acid

Folic acid is naturally found in many foods such as green leafy vegetables, legumes, citrus fruits, and whole grains. However, the amount of folic acid in food can be reduced by cooking and processing. To ensure an adequate intake of folic acid, many foods are fortified with folic acid, including bread, cereal, and pasta.

How Much Folic Acid Do You Need?

The recommended daily intake of folic acid for adults is 400 micrograms, but pregnant women should aim for 600-800 micrograms per day. Women who are planning to become pregnant should also take a daily folic acid supplement to ensure adequate intake.

Folic Acid and Pregnancy

During pregnancy, folic acid is critical for the healthy development of the baby’s brain and spine. It is recommended that women who are planning to become pregnant or are in the early stages of pregnancy take a daily folic acid supplement to reduce the risk of birth defects.

Folic Acid Deficiency

Folic acid deficiency can lead to anemia, which is characterized by fatigue, weakness, and shortness of breath. It can also increase the risk of birth defects in the baby’s brain and spine. People who are at risk of folic acid deficiency include pregnant women, people with a poor diet, and those with certain medical conditions that affect nutrient absorption.

Supplements and Fortified Foods

Folic acid supplements are available over-the-counter and can be taken alone or as part of a multivitamin. Many foods, including bread, cereal, and pasta, are fortified with folic acid to ensure an adequate intake.

Risks and Side Effects of Folic Acid

In general, folic acid is considered safe and does not have any significant side effects when taken as directed. However, high doses of folic acid can mask the symptoms of a vitamin B12 deficiency, which can lead to nerve damage if left untreated. It is important to speak with a healthcare provider before taking folic acid supplements, especially if you have a medical condition or are taking medications.