Folic acid is a water-soluble vitamin, which means your body does not store it. It is nearly impossible to develop an excess of this vitamin in your body by eating foods rich in it; however, if you consume folic acid supplements in high doses, you can overdose on the vitamin and experience negative side effects. Talk to your doctor before you begin taking supplements to discuss the proper dosage.
Tolerable Upper Limits and Signs of Excess
According to the Office of Dietary Supplements, the Institute of Medicine has set the tolerable upper limit for folic acid supplements and fortified foods at 1,000 mcg a day. Consuming higher doses than this can cause seizures, as well as problems with your skin, stomach and sleeping. Some doctors may prescribe dosages of supplements that range from 400 to 1,200 mcg a day for the treatment of conditions like heart disease; however, never exceed the recommended dietary allowance or RDA of folic acid without first consulting with your doctor. The RDA is 400 mcg, according to the University of Maryland Medical Center.
Additional Risks
Having too much folic acid in your body can also hide the fact that you have a vitamin B-12 deficiency. You may not develop any signs of this deficiency until serious nerve damage occurs. Furthermore, if left untreated, a B-12 deficiency can cause permanent damage to your nervous system. Not exceeding the tolerable upper limit for folic acid can help prevent this from occurring. If your doctor recommends you take a folic acid supplement, ask about taking a B-12 supplement as well to guard against a deficiency.
Deficiency
While supplements can be dangerous in high doses, you may need them to maintain the right amount of folic acid in your body and to prevent a deficiency. A mild deficiency in this vitamin is common, and some people are at a greater risk than others, such as alcoholics and those who suffer from irritable bowel syndrome or celiac disease. Certain medications can also increase your risks of becoming deficient. Symptoms of a folic acid deficiency include mental impairment, forgetfulness, irritability, diarrhea, trouble breathing, gingivitis, stunted growth and a loss of appetite.
Food Sources and Additional Considerations
If you are concerned about your folic acid intake, talk to your doctor about adding more vitamin-rich foods to your diet, rather than taking supplements. This will help prevent an excess of the vitamin from building up in your body. Good food sources of folic acid include spinach, mung beans, whole grains, orange juice, avocado, milk and soybeans. If you do need to take a supplement, always discuss proper dosage with your doctor and let him know if you develop any signs of an overdose.
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