Folic acid is necessary to form new, healthy cells in the body. It helps in the production of DNA and red blood cells, and plays a role in brain function and mental health. Folic acid is crucial for women of childbearing age for healthy pregnancies. Most women do not consume enough folic acid, or folate, in their diet. Taking supplements ensures adequate intake of this vitamin. The recommended dietary allowance for folate is 400 micrograms/day for adults and 600 to 800 mcg/day for pregnant women. Consult your health care provider before taking folic acid supplements.
Easier Absorption
Folic acid is the man-made version of folate, one of the B vitamins. Folate is found naturally in foods such as green, leafy vegetables, legumes, citrus fruits, and whole grains. Folic acid is in supplements and fortified foods such as breakfast cereals, breads, pasta, rice and flour. Your body absorbs folic acid easier than folate, reports The National Women's Health Information Center.
Birth Defects
Folic acid has been shown to prevent birth defects such as spina bifida and anencephaly. According to researchers S. D. Grosse and J. S. Collins, writing in the November 2007 issue of the journal "Birth Defects Research, women who take folic acid supplements before pregnancy reduced their risk of giving birth to a baby with neural tube defects by 33 to 85 percent, depending on demographics and the amount of folic acid counseling they received.
Heart Disease
High levels of homocysteine, an amino acid found in the blood, may be related to heart disease and stroke. Folic acid has been shown to control homocysteine levels. According to the University of Maryland Medical Center, or UMMC, there may be a link between folic acid and the prevention of heart disease and stroke; however, more studies are needed to determine if this link exists.
Depression
According to a 2005 review of research findings by A. Coppen and C. Bolander-Gouaille in the "Journal of Psychopharmacology," studies have shown that people with depression have low levels of folate and vitamin B12 and elevated levels of homocysteine. Folate helps control levels of homocysteine and may improve the response to antidepressant medications. More research is needed on this topic. Consult your health care provider regarding folic acid supplementation.
Cancer
Because folate is required to form new, healthy cells, some researchers believe folate may reduce your risk for some cancers, reports the UMMC. The link is unclear, but folate may prevent cells from mutating by keeping the DNA healthy. More research is needed in this area. Eating a well-balanced, healthy diet, including sources of folate, will help prevent many diseases.
Anemia
Folate helps form red blood cells. If you are deficient in folate, your red blood cells become abnormally large, resulting in the condition known as megaloblastic anemia. You may feel fatigue and headaches, and develop pale skin or a sore mouth and tongue. Taking adequate amounts of folic acid can help prevent this type of anemia, advises the National Institutes of Health.
References
- The National Women's Health Information Center: Folic Acid
- National Institutes of Health/MedlinePlus: Folic Acid in the Diet
- University of Maryland Medical Center: Vitamin B9 (Folic Acid)
- "Birth Defects Research"; Folic Acid Supplementation and Neural Tube Defect Recurrence Prevention; S. D. Grosse, J. S. Collins; November 2007
- "Journal of Psychopharmacology"; Treatment of Depression--Time to Consider Folic Acid and Vitamin B12; A. Coppen, C. Bolander-Gouaille; January 2005
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