The Importance of Folic Acid (Vitamin B9) for Health
Chances are you're taking supplements for vitamins A, C, and E, but what about folic acid? If you do not eat a lot of leafy greens, liver, or fortified grains, you might not be getting enough of this important vitamin.
What is Folic Acid?
Folic Acid, also known as vitamin B9, is essential for cell production and plays a vital role in fetal development. Studies have shown that supplementing with folic acid can reduce birth defects by 72 to 100 percent! It is also crucial for protein metabolism and amino acid formation, supporting the digestive, nervous, and mental health systems.
Signs of Folic Acid Deficiency
Since most foods, except for liver, are poor sources of folic acid, you may have a deficiency unless you eat liver and leafy greens regularly. Symptoms of a deficiency include a sore tongue, shortness of breath, loss of appetite, memory problems, and mental sluggishness. These symptoms can indicate other issues too, so it’s best to consult a doctor if you experience them.
Conditions Affecting Folic Acid Absorption
Certain conditions, like celiac disease, alcoholism, and irritable bowel syndrome, can deplete your body's folic acid levels. If you suffer from these conditions, you might need to supplement with folic acid.
Folic Acid and Mental Health
Folic acid may also impact mental health, especially in older adults. Vitamins B6, B12, and B9 work together to combat depression. These vitamins lower homocysteine levels, which are thought to contribute to depression.
Folic Acid and Cancer Prevention
Some studies suggest that high folic acid intake, combined with beta carotene, vitamin C, and fiber, may reduce the risk of certain cancers. For example, research on thousands of women showed that adequate folate levels can reduce the risk of breast cancer. Folate deficiency has also been linked to heart disease and male infertility.
Recommended Daily Intake
The minimum recommended daily intake of folic acid is 400 micrograms for both men and women. Keep in mind that this is the bare minimum; supplements often contain more. Besides liver and dark leafy greens, you can find folic acid in seafood, milk, orange juice, whole grains, and root vegetables.
Precautions When Taking Folic Acid Supplements
While adverse side effects from folic acid supplements are rare, taking more than 15,000 mcg per day can cause issues. B vitamins work together, so supplementing with just one can lead to deficiencies in the others.
If you think you need folic acid supplements, consult a healthcare professional. Some medications, like antibiotics and warfarin, may interact with folic acid supplements, while drugs like ibuprofen and aspirin can deplete folic acid levels. Methotrexate, used for cancer and rheumatoid arthritis, increases your need for folic acid, so talk to your doctor about supplementing if you're taking this medication.
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