Folic acid is the synthetic form of folate, one of the B vitamins essential in the body for cell growth and division. Pregnant women and small children especially need folic acid because of the rapid growth and cell division occurring during this stage of life. Folate can be found in green, leafy vegetables, beans and legumes, citrus fruits and enriched foods, such as breads and cereals. You can also take it as a supplement.
How Does Folic Acid Work
Folic acid is an essential vitamin in producing DNA. There are four nucleotide bases that form DNA. Folic acid ensures that there is enough of one of these bases, thymidylate. Without thymidylate, DNA cannot replicate so cells can't divide. Folic acid also helps form red blood cells and works with vitamin B-12 and vitamin C to break down, use and create proteins in the body. It helps cells work and grow.
Recommended Dietary Allowances
The recommended dietary allowance for folate for men and women is 400 IU per day. Pregnant women should consume 600 IU per day. Children ages 1 to 3 years old need 150 and children ages 4 to 8 years need 200 IU per day. Adolescents ages 9 to 13 need 300 IU per day.
Sources
Folate is found naturally in several foods, such as green leafy vegetables, beans and legumes, citrus fruits, wheat bran and whole grains, poultry, pork, shellfish and liver. In 1996, the FDA began requiring that breads, cereals, flours and other grain products in the United States be enriched with folic acid to help reduce the number of babies born with neural tube defects. Folic acid supplements are also available. Talk to your health care provider if you are concerned about getting enough folic acid in your diet.
Benefits
In 2004, the Centers for Disease Control and Prevention reported that the rate of infants born with neural tube defects had dropped by 25 percent since foods began to be enriched with folic acid in 1996. According to a 2006 issue of the "Journal of the American Medical Association," other benefits of folic acid include the prevention of cancer and the prevention of heart disease.
The American Heart Association states that folic acid has been shown to reduce the levels of homocysteine in the blood. Homocysteine has been linked to a higher risk of coronary heart disease, stroke and peripheral vascular disease. Studies are still ongoing to determine how much folic acid is needed to reduce homocysteine levels. (see reference 5)
References
- Folicacid.net: How Does Folic Acid Work in the Body?
- MedlinePlus: Folic Acid in Diet
- Institute of Medicine: Dietary Reference Intakes; Vitamins (PDF)
- "The Journal of the American Medical Association"; Folic Acid; Dec. 13, 2006 (PDF)
- American Heart Association: Homocysteine, Folic Acid and Cardiovascular Disease
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