Vitamins are organic compounds that are necessary for human health. They are considered essential nutrients, meaning that your body cannot synthesize them and must obtain them from dietary sources. Folic acid is the synthetic version of vitamin B-9, which in its natural form is called folate. A deficiency of folic acid can cause a number of health problems.
Functions of Folic Acid
Folic acid aids in the production of cells, particularly at times when cells are dividing and growing rapidly. This makes folic acid especially important during pregnancy and in infancy. Folic acid aids in the production of nucleic acids, which are the building blocks of DNA, and amino acids, which are the building blocks of proteins. It also aids in the production of red blood cells.
Effects of Deficiency
If you are not obtaining adequate amounts of folic acid, you may suffer from a number of negative health effects as a result. A long-term deficiency in folic acid can result in macrocytic anemia, a condition that causes weakness and fatigue as a result of an inadequate red blood cell count. Children who are deficient in folic acid may have retarded growth rates. Symptoms such as sore tongue, heart palpitations, diarrhea and behavioral disorders can also result from folic acid deficiency, according to the Office of Dietary Supplements.
Folic Acid and Pregnancy
Because of the link between folic acid and rapidly growing cells, a deficit of this nutrient in pregnant women may also result in premature birth, low birth weight or birth defects. Spina bifida, a defect of the spine, is one condition seen in the children of women who are deficiency in folic acid.
Sources of Folic Acid
There are numerous ways to ensure that you're getting enough of this vital nutrient in your diet. Dietary sources of folate -- the natural form of folic acid -- include lettuce, wheat germ, orange juice, eggs and beef liver. In many cases, folic acid is added to foods. Foods fortified with folic acid include breakfast cereals, bread and noodles. Read package labels to determine whether a particular food has been fortified with folic acid. According to the Linus Pauling Institute, most people over the age of 14 require a daily dosage of 400 mcg. Pregnant women need 600 mcg, and lactating women should consume 500 mcg per day.
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