Folic acid is the manmade version of the B vitamin folate. Your body needs folate or folic acid each day in order to function properly. Get the majority of your B vitamins from the foods that you eat. If you consume foods containing B vitamins and take supplements, too, you may be taking too much folic acid.
Side Effects Concerns
High doses of folic acid usually do not cause harm, because the vitamin is regularly removed from your body through urine. Oregon State University adds that although no side effects are associated with high intake of folic acid, there is a recommended upper limit of 1,000 mcg per day of folic acid from supplement sources. This upper limit intake does not include folate from food sources.
Sources And Recommendations
Folate is found in foods such as fruits, vegetables, whole grains, beans, breakfast cereals and fortified grains and grain products. Additional sources include poultry, pork, shellfish and liver. The current daily recommended intake is 400 mcg of folate per day, according to the Harvard School of Public Health. The intake varies based on your age and your gender. Women between the ages of 14 and 50 should take an additional 400 mcg of folic acid in the form of a supplement as added insurance, according to PubMed Health.
Deficiency
If you do not eat enough foods that contain folate you can develop a deficiency. This can lead to symptoms such as poor growth, gray hair, a swollen tongue, mouth ulcers, peptic ulcers, diarrhea and certain types of anemia. These symptoms occur because your body uses folate and folic acid for a variety of important body functions and without adequate levels, your body simply can't perform them properly. Some examples of these important functions include new cell creation, DNA production, protein physiology and it is very important during pregnancy.
Considerations
The bottom line on folate and folic acid is that you need it each day or your body will not work properly. The best way is to eat a balanced diet that contains foods high in the B vitamins. Multivitamins and supplements are good ways to ensure that you get this essential vitamin each day. If you take too much, your body will eliminate the excess through your urine and you will not suffer any side effects.
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