Folic acid is one of the vitamins in B complex. Folic acid is also known as B-9. It appears in foods in its natural form, which is called folate. Folic acid is the synthetic form of folate, which appears in vitamin supplements and fortified foods. A folate deficiency can decrease your energy levels.
Dietary Sources
Folate is named after folium, the Latin word for leaf, in reference to green leafy vegetables that are rich in folate. Common food sources of folate include spinach, asparagus and beans. In order to bolster the average American's dietary intake of this essential nutrient, the FDA has mandated that refined grain products must be fortified with 1.4 mg of folic acid per kilogram to help make up for what is lost in processing.
Functions
Folate is used in the metabolism of DNA and amino acids in your body. The Office of Dietary Supplements says that folate helps build and maintain cells, and is especially crucial during pregnancy and growth. Folate is important in the metabolism of homocysteine, an amino acid that is related to cardiovascular disease. Red blood cell production also depends on folate, and this aspect of folate's function can impact your energy levels.
Megaloblastic Anemia
When your body is deficient in folate, its production of red blood cells decreases. This can lead to megaloblastic anemia, a condition characterized by low red blood cell counts and the presence of immature, abnormally large red blood cells. When your red blood cell count is low the distribution of oxygen throughout your body is disrupted. Fatigue and weakness can result.
B-12 Deficiency
If you believe that megaloblastic anemia is causing your lack of energy, consult your doctor. It is important to have proper diagnostic tests performed, because megaloblastic anemia can also result from a B-12 deficiency. If you have a B-12 deficiency that is mistakenly diagnosed as a folic acid deficiency, your anemia and fatigue may indeed be corrected by high doses of folic acid. However, B-12 deficiency also causes neurological damage that will not respond to treatment with folic acid. If B-12 deficiency is not corrected, permanent nerve damage can result.
Dosages
According to the Office of Dietary Supplements, if you are over the age of 14, you should consume 400 mcg of folate daily. Pregnant women are advised to receive 600 mcg per day, and lactating women should receive 500 mcg.
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