Folic acid, also known as vitamin B-9, is vital for many aspects of your health, including brain function and red blood cell production. It is essential that you get enough folic acid every day, but ingesting too much or too little can be hazardous to your health. Discuss the proper intake of folic acid with your doctor, and let him know if you suspect an overdose or deficiency of this vitamin.
Hazards of Too Much
The likelihood of developing a folic acid toxicity is rare, since this vitamin is water-soluble, meaning your body gets rid of what it doesn't need. However, if you ingest very high doses in the form of supplements or fortified foods, you may experience such symptoms as trouble sleeping, stomach upset, skin problems and seizures. Taking high doses of folic acid can also hide a vitamin B-12 deficiency, which can in turn result in nerve damage. For these reasons, the Institute of Medicine has set the tolerable upper limit of folic acid as 1,000 mcg a day.
Hazards of a Deficiency
A mild deficiency of folic acid is not uncommon, especially if you are an alcoholic, have a bowel disorder like celiac disease or take certain medications. Symptoms of this deficiency include an inflamed tongue, stunted growth, gingivitis, a poor appetite, diarrhea, mental sluggishness, irritability and heart palpitations. If you are pregnant and do not get enough folic acid, this can be extremely hazardous to the health of your baby. Low B-9 intake during pregnancy can heighten the risks of neural tube defects, like cleft palate and spina bifida. It can also result in a low birth weight. Be sure to discuss your folic acid intake with your doctor if you are pregnant or planning to become so.
RDA and Sources
To avoid both an overdose and a deficiency, aim to meet the recommended dietary allowance, or RDA, of folic acid, which is 400 mcg for men and women. If you are pregnant, the RDA is 600 mcg, but always discuss your intake with a doctor before increasing it. You can meet these recommended amounts by eating foods like spinach, soybeans, whole grains, avocados, salmon and milk. If you want to take supplements, discuss them with a licensed physician before doing so.
Considerations
Folic acid can interact with certain medications, such as antibiotics and anticonvulsants, so tell your doctor about everything you take before altering your vitamin B-9 consumption. If you are concerned about your intake of this vitamin, ask your health-care provider for tips on including the proper amount of folic acid in your diet, thereby helping to prevent the hazards of both an overdose and a deficiency.
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