Folic Acid
Folic acid or vitamin B9 is also called folate, or folic acid is one of 8 B vitamins. The B vitamins help your body convert food or carbohydrates into fuel or glucose, which produces energy. B vitamins are often referred to as B-complex vitamins and help your body use fats and protein. You need B-complex vitamins for healthy eyes, skin, hair and a healthy liver. They also help your nervous system. According to the Icahn School of Medicine at Mount Sinai, folic acid is the synthetic form of B9 found in supplements and fortified foods. In contrast, folate occurs naturally in foods. (1)
The best way to get the folic acid you need is by eating a healthy balanced diet. Food sources include asparagus, broccoli, sprouted alfalfa seeds, citrus fruits, avocado, beans and lentils, and more.
Proven health benefits
Folic acid is known for being prescribed to pregnant women to help the developing baby form healthy tissue.
Folic acid supports:
- The immune system
- Blood formation
- Amino acid synthesis
- Psychological function
- Homocysteine metabolism
Folic acid may help with:
Supplementing with folic acid can help to prevent congenital disabilities. It also has other benefits.
- Recovery from illness
- Anaemia
- Muscle function and growth
- Low mood
- Heart health
Folic Acid benefits
1) Promotes healthy tissue growth during pregnancy
Folic acid supports maternal tissue growth and DNA replication and has a role in cell division. It is often taken during pregnancy to help ensure the healthy growth of the fetus. Lots of doctors recommend supplementation, but pregnant women should consult their GP or Pharmacist before taking folic acid.
2) Supports the immune system
A deficiency in folic acid could slow down your ability to recover from illnesses. Making sure you get enough folic acid can you help you get better faster and reduce tiredness and fatigue.
3) Helps blood formation
Folic acid helps blood formation. A folic acid deficiency may worsen iron-deficiency anaemia. Making sure you get enough folic acid in your diet can help you avoid anaemia.
4) Amino acid synthesis
Folic acid plays a role in amino acid synthesis. A deficiency in folic acid could impair the development of healthy muscle tissue. It follows that folic acid is useful for individuals who take part in sports and want to gain lean muscle mass.
It helps to convert tyrosine and phenylalanine into dopamine. Dopamine is a chemical that helps to transmit signals in the brain. For example, dopamine helps us to move, contributes to a good mood, and how we respond to events.
5) Supports psychological function
According to some studies, folic acid could alleviate low mood and similar psychological problems. (2)
6) Homocysteine metabolism
Homocysteine is an amino acid which may increase your risk of heart disease. Folic acid helps to break down homocysteine, so making sure you consume enough folic acid may reduce your risk.
Folic acid works well with
- Vitamin C, alongside B vitamins, to help support the absorption and utilisation of nutrients
- Suitable multivitamins, to support a healthy pregnancy
- Vitamin C, B vitamins and iron, to help prevent anaemia
- Protein and amino acids to support muscle function and growth
- St John’s Wort to alleviate low mood and anxiety
- Lemon Balm to reduce stress and to aid sleep
- Vitamins B6 and B12 to help breakdown homocysteine and prevent heart disease
Some things to consider
Folic acid has no known toxic effects, but taking folic acid supplements can make it harder to spot a B12 deficiency.
How much do you need?
According to the UK National Health Service (NHS), adults need 200mcg of folic acid a day. You can’t store it in your body, so you will need to consume it every day. Most people should be able to consume enough folic acid by eating a healthy diet.
If you’re pregnant or trying for a baby, taking a 400mcg folic acid supplement daily from when you stop using contraception until you’re 12 weeks pregnant can help to prevent congenital disabilities, like spina bifida, in your baby.
Speak to your doctor if you have a family history of conditions like spina bifida as you may need to take a higher amount of folic acid each day until you’re 12 weeks pregnant. (3)
Resources:
- https://www.mountsinai.org/health-library/supplement/vitamin-b9-folic-acid
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1123448/
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/#folic-acid
- https://www.authoritydiet.com/folate-vs-folic-acid-whats-difference-same/
