Folic acid, or folate, is a type of B vitamin that plays a number of important roles, including protecting unborn babies from developing neural tube defects, such as spina bifida. Folic acid can be taken as a supplement during pregnancy, but it is also found in green leafy vegetables, yeast and beef extracts, legumes and fortified breads and cereals.
Functions of Folic Acid
Folic acid, or vitamin B-9, is primarily needed to synthesize and repair DNA, which is especially important during periods of rapid cell division and growth that occurs as a fetus develops, as cited in "Biochemical, Physiological and Molecular Aspects of Human Nutrition." Folic acid also displays antioxidant properties, which is important for protecting blood vessels and other tissues from the harmful affects of free radicals. Folic acid removes homocysteine from the blood, which has been linked to higher risks of atherosclerosis, or hardening of arterial walls and clogging of the lumen.
Recommended Dosages
According to the National Institutes of Health, the recommended dietary allowance for folic acid ranges from 150 micrograms daily for infants younger than 6-months-old, to 600 micrograms daily for women who are pregnant. Substantial research exists that indicates taking higher amounts of folic acid significantly reduces the chances of babies being born with neural tube defects. Women are encouraged to supplement with folic acid as soon as they stop using contraception and attempt to become pregnant, because a baby's spine begins development very soon after conception until the 12th week of pregnancy.
Potential Deficiency Issues
Deficiency of folic acid in adults leads to macrocytic anemia, a blood disorder, whereas deficiency in pregnant women can also lead to birth defects in their babies. Folic acid is needed for DNA synthesis, which encodes for cell division and development. As a fetus is conceived, cell division and development is rapid during the initial three months. The spine and related tissues, called the neural tube, is especially sensitive to lack of folic acid. According to "Human Biochemistry and Disease," a common neural tube defect is called spina bifida, which involves incomplete development of the spinal tissues and vertebrae.
Side Effects
Although folic acid is considered non-toxic, even in very high dosages, it can mask a deficiency in vitamin B-12. This would be a concern for the pregnant woman, not the baby. According to "Vitamins: Fundamental Aspects in Nutrition and Health," long-term doses of at least 3,000 micrograms daily can act to mask vitamin B-12 deficiency, which can lead to permanent neurological damage.
Rich Sources of Folic Acid
For those who prefer to consume folic acid naturally, rich sources include spinach, spring greens, broccoli, brown rice, beans, chickpeas, lentils, fortified breakfast cereals, yeast extract and beef and pork livers, as cited in "American Dietetic Association Complete Food and Nutrition Guide." For example, 1 cup of boiled spinach contains 200 micrograms of folic acid. Pregnant women shouldn't eat much liver, however, as it contains high levels of vitamin A that can harm the developing baby. Overcooking vegetables destroys folic acid, so steaming is the preferred method.
References
- "Biochemical, Physiological and Molecular Aspects of Human Nutrition"; Martha Stipanuk; 2006
- The National Institutes of Health: Office of Dietary Supplements: Folate Fact Sheet
- "Human Biochemistry and Disease"; Gerald Litwack; 2008
- "Vitamins: Fundamental Aspects in Nutrition and Health"; G. Combs; 2008
- "American Dietetic Association Complete Food and Nutrition Guide"; American Dietetic Association; 2006
Member Comments