Folic Acid: The Essential Vitamin for Overall Health
Folic acid, also known as vitamin B9, is a crucial water-soluble vitamin that belongs to the folate group. Unlike some other vitamins, the human body cannot produce folic acid by itself and is unable to store it. Therefore, it is necessary to regularly consume foods rich in folic acid or take folic acid supplements. Contrary to popular belief, folic acid intake is not just important for pregnant women but is necessary at any age to prevent various health risks.
Folic acid plays a vital role in protein and DNA synthesis, the formation of hemoglobin, and the metabolism of certain amino acids such as homocysteine and glutamic acid. It is essential for cardiovascular health, cell replication, prevention of anemia, and proper functioning of the nervous system. Maintaining an optimal level of folic acid is especially crucial during pregnancy to prevent defects in the unborn child and ensure excellent egg quality in women and healthy spermatogenesis in men.
The daily requirement of folic acid is 200 mcg (µg) for both women and men. However, athletes and women using oral contraceptives may require higher doses due to potential interference with folic acid absorption caused by the pill. During pregnancy, the recommended intake is 400 mcg, while breastfeeding mothers should aim for 350 mcg per day.
Folic acid deficiency can occur due to various factors such as an unbalanced diet low in foods containing folic acid, excessive alcohol consumption, intestinal malabsorption, or certain diseases like diabetes mellitus and celiac disease. A lack of folic acid can lead to megaloblastic anemia and, in pregnant women, increase the risk of congenital anomalies in the nervous system of the baby.
Before and during pregnancy, folic acid is crucial for the proper development of the baby’s nervous system. Severe deficiency can result in premature birth and spina bifida. Symptoms of folic acid deficiency may include physical and mental tiredness, shortness of breath, dizziness, irritability, depression, neurological symptoms, pale skin, mouth ulcers, intestinal disorders, decreased sense of taste, and lack of appetite.
Although the possibility of toxicity from excess folic acid is small, high doses can have side effects on the nervous system, worsen seizures in epilepsy patients, and mask vitamin B12 deficiency, leading to pernicious anemia.
In addition to its role in overall health, folic acid has benefits for hair. It has restructuring properties that strengthen the hair shaft, making it stronger and less prone to damage. Folic acid can be particularly helpful for those experiencing weak and brittle hair due to stress.
Folic acid supplementation is recommended when dietary sources are insufficient. Combining folic acid supplementation with vitamin B12 is often recommended to correct deficiencies in both nutrients, as they are essential for proper bodily functions and are closely related. Foods rich in folic acid include leafy vegetables, legumes, cereals, fruits, offal, and more.
To maximize folic acid absorption, it is important to avoid overcooking folic acid-rich foods, as they can lose up to 95% of their folic acid content. If dietary sources are inadequate, folic acid supplements can be beneficial, often combined with vitamin B12.
Overall, folic acid is an essential vitamin for maintaining good health at any age. Whether through a balanced diet or supplementation, ensuring adequate folic acid intake can have significant benefits for cardiovascular health, cell replication, and the proper functioning of the nervous system.