Folic Acid Information & Benefits
Folic acid is one of eight vitamins that comprise the B-vitamin complex. The primary role of folic acid is to act as a coenzyme during metabolic activity throughout the body.
Processes that require folic acid include the production of red blood cells, DNA synthesis, and control of the amino acid homocysteine, which is implicated in heart disease and other problems when it is present in the bloodstream in high amounts.
Folic acid is also needed for the growth of skin cells, bone health, and nerve function. It works in concert with other members of the B-vitamin complex to protect against fractures associated with osteoporosis.
Folic acid is also associated with neurological health, again because of its role in homocysteine metabolism. Homocysteine is an amino acid metabolite which has the potential to destroy brain cells that manufacture neurotransmitters.
Perhaps the most significant role of folic acid in the body is to protect a developing fetus from birth defects, most notably from the condition known as neural tube defect. Folic acid ensures that the neural tube, a structure of the fetus that eventually becomes the baby’s brain, closes properly during development. If the neural tube does not close properly with the help of folic acid, brain damage and spinal problems may result.
For this reason, pregnant women and women who may become pregnant are strongly urged to consume foods that contain folic acid or to take supplements if necessary.
Since folic acid plays an important role in red blood cell development, one of its deficiency symptoms is a type of anemia known as macrocytic (large cell) anemia. Symptoms of folic acid anemia include fatigue, weakness, and “brain fog.” Other symptoms of folic acid deficiency include periodontal disease, cardiovascular problems, bone fractures, depression, and irritability.
Adults need about 400 micrograms of folic acid daily. Dark leafy green vegetables, such as kale, spinach, leaf lettuce, collard greens, and broccoli are excellent sources of folic acid.
Supplements are also available for people concerned about getting enough folic acid through diet alone, particularly pregnant women and women of childbearing years who may become pregnant. The best supplements are those that contain 400 micrograms of folic acid in combination with other B-vitamins, since all of the B-vitamins work in concert and must all be present in adequate amounts for any one of them to function efficiently.
Folic acid supplements appear to be safe in doses as high as 1,000 micrograms. Larger doses may actually produce symptoms similar to those that appropriate doses of folic acid prevent.
