Folic Acid dietary supplement or the so-called. Folacin belongs to the water-soluble B vitamins (more precisely B9) and is one of the most important for the good health of our body. It is a yellow-orange crystalline powder and has the gross formula C19H19N7O6. Folic acid is a coenzyme needed by the body to gain muscle mass and form hemoglobin, as it takes an active part in the synthesis of the amino acid serine, in the metabolism of tyrosine, vitamins C and B12. Vitamin B-9 is an essential vitamin that cannot be formed in the human body and is critical for preventing neural problems in the human embryo.
Why is folic acid so important? Folic acid reduces the risk of congenital damage to the baby by up to 70%, helping the proper development of the spine and brain, involved in the formation of DNA and RNA, which activates cell growth.
The main function of folic acid in the body is to participate in the methylation process. Folate in the form of 5-methyltetrahydrofolate is involved in the conversion of homocysteine to methionine, which in turn synthesizes S-adenosylmethionine (SAMe). As a by-product, SAMe is the main methyl donor for the body.
Vitamin B9 is actively involved in metabolic processes – converts the amino acid cysteine into methionine, thus reducing the levels of the first amino acid in the blood, which is especially important for the well-being of the placenta and reduces the risk of premature birth.
In addition, folic acid promotes the normal formation of red blood cells, protects the body from developing anemia and has a beneficial effect on the nervous system, reducing the level of stress hormones. This vitamin also plays a key role in the absorption of other B vitamins, providing energy for the body and helping it to fight fatigue more easily.
The main role of folic acid in the human body is its participation in methylation processes
Table of Contents
Why do we need to take folic acid?
Folate is an essential vitamin, which means that it is necessary for the body to ensure daily intake of vitamin B9 through food or additional nutritional supplements, on the advice of a specialist. The human body is designed so that it cannot produce folic acid, nor can it store it for long periods of time, and natural folic acid, which is ingested through food, is unstable and loses its activity during heat treatment or placed at room temperature.
Folic acid, entering the body, enters the liver and plasma, as well as erythrocytes, and there it binds to iron and helps to form hemoglobin. The liver depot for vitamin B9 manages to cover the needs of the body for a period of three months, provided that the intake of acid is completely stopped.
How is folic acid absorbed?
All forms of vitamin B-9 are well absorbed by the human body. Folic acid and coenzyme forms are broken down to folate. These two forms, like folate itself, are absorbed in the small intestine for the most part. Folic acid intake in particular also significantly increases serum levels. Much of the absorbed folate is used in the liver and then returned to the small intestine. This process allows maintaining stable folate levels for a longer period of time. Serum folate concentrations also increase significantly with 400 mcg of folic acid daily. Serum levels remain high for up to 4 weeks after discontinuation.
Sources of folic acid
All leafy vegetables (lettuce, cabbage, parsley, spinach), asparagus, broccoli, cauliflower, ripe beans, peas, tomatoes, turnips, barley, sprouts, lentils, rice, wheat germ, oats, chickpeas; liver, lamb and beef, soft cheeses, eggs, and wholemeal bread. The fruits with the highest content of folic acid are: avocado, papaya, oranges and strawberries. In some countries, folic acid is used as a dietary supplement in the manufacture of pasta (noodles, pasta, spaghetti, etc.). You can find more about the sources of folic acid in our section for foods containing vitamin B-9.
What does folic acid deficiency lead to?
Folate is known to be a large number of compounds with similar biological activity involved in a number of enzymes that are actively involved in the synthesis of a large number of amino acids and nucleotides. Which in turn means that they play a key role in the processes of DNA and RNA synthesis that determine cell division. Deficiency of these compounds causes disturbances in the processes of cell division, manifesting itself most strongly in regenerating tissues.
Deficiency of vitamin B9, along with B12 leads to disorders in the formation of myelin sheaths of peripheral nerves and degenerative changes in the spinal cord. On the other hand, there is a disorder in the formation of red blood cells and subsequent anemia, especially in people with a poor diet. Vitamins B6, B9 and B12 are actively involved in the metabolism of the amino acid methionine, and their deficiency leads to the accumulation of a product called homocysteine, which causes atherosclerotic changes in blood vessels, which greatly increases the risk of cardiovascular disease.
Studies show that folic acid deficiency significantly increases the risk of cancer, which is associated with inefficient DNA synthesis and mutations in the cell structure. But there is no doubt that foil deficiency is most dangerous in the first two months of a woman’s pregnancy. There is a real risk of giving birth to a child who has significant malformations and may be born prematurely and with a mental retardation.
Folic acid deficiency is most dangerous in the first two months of a woman’s pregnancy and the negative effects can be irreversible.
Neural tube defect and Spina bifida It is known that between the 20th and 30th day after conception, the neural tube of the embryo is formed, after which it closes. This tube later forms the spinal cord, brain and spinal cord, as well as the baby’s skull. A neural tube defect occurs when it does not close properly and leaves the developing brain in direct contact with amniotic fluid.
What do we know about Spina bifida?
Spina bifida is a birth defect that occurs during the first four weeks of pregnancy, very often before the woman realizes she is pregnant. When the bone canal in which the brain and spinal cord are located is improperly developed, then we talk about Spina bifida. The affected vertebrae have a defect on the outside, so the bone ring does not close completely. Sometimes the affected vertebra may be only one or several, most often seen in the lumbar region.
The degree of deformation determines the various forms of the disease, the mildest of which is characterized by incomplete closure of only the bone canal, which is covered with tissue and skin. In more severe forms, there is a complete or partial absence of brain and skull, accumulation of large amounts of fluid in the brain, etc.
95% of the cases in which children with malformations are born are not genetically determined!
Studies show that these women have not had such a case in the family, but have been exposed to a number of other risk factors:
- fever in early pregnancy;
- certain anti-seizure medications;
- medically diagnosed obesity;
- suffering from insulin-dependent diabetes;
- low socio-economic status.
Studies show that neural tube defects are more common in Caucasian women than in Negro women. Also, for women who have given birth to a child with a neural tube defect, there is a 20 times higher risk of giving birth to another child with such a defect.
Other proven and potential benefits
- It can be used to treat depressive conditions and clinical depression. It is believed that folic acid may have an effect, but for now the main mechanisms are associated with the presence of folate deficiency or increased action of certain classes of antidepressants;
- High doses of folic acid regulate homocysteine levels, improve blood flow and may have certain benefits for the treatment of atherosclerosis;
-
High doses have potential anti-inflammatory and immunostimulatory properties, but the tests so far are mostly in vitro;
-
Regulates DNA damage in folate deficiency or excessive homocysteine levels;
-
Potential benefits for the prevention of colon cancer. Folic acid can have a double effect in this case, because too high doses can actually increase the risk;
-
Suppression of the symptoms of schizophrenia. Manifested in folate deficiency, in this case using the form methylfolate; It may reduce DNA damage in Alzheimer’s disease.
The recommended dose
According to the US National Health Service, the recommended daily dose of vitamin B-9 is 100 mcg, and for pregnant women – 400 mcg. Many supplements contain 800 mcg of folic acid, which is a completely safe dose. Depending on the form of vitamin B-9, studies so far recommend different daily dosages:
- Folate – 400 mcg;
- Folic acid – at least 200 mcg on an empty stomach or 240 mcg with food;
- L-methylfolate (coenzyme B-9) – 7.5-15 mg daily.
Studies show that women who take folic acid one month before conception and then during the first trimester of pregnancy reduce their baby’s risk of congenital malformations by up to 70%. Given that about 50% of pregnancies are unplanned, specialists, as well as us from the StayFitlonger team, recommend regular intake of folic acid by all women of childbearing age. It should be noted that folic acid is the only dietary supplement that doubles the needs of a pregnant woman. In addition, there is no danger of it being overdosed if the woman consumes food rich enough in vitamin B9 and at the same time takes a synthetic one.
Most experts and studies indicate 400 mcg of folic acid as an acceptable daily dose.
Contraindications and side effects It is believed that folic acid does not have contraindications and side effects. Vitamin B-9 is almost impossible to overdose on food. As a dietary supplement, folic acid is completely safe in daily doses of 400-800 mcg. Far higher doses are considered safe. Studies have shown that serious side effects and toxicity are achieved by taking 15 g of folic acid / folate daily for 1 month.
Folic acid is thought to be safe even in doses of a few grams a day.
Vitamin B-9 exhibits neuroprotective properties, but in certain situations these benefits may be reversed and the vitamin may begin to harm. This is the case with vitamin B-12 deficiency.
With vitamin B-12 deficiency, folic acid begins to damage the nervous system. This is most pronounced in adults and vegans.
What to combine with folic acid?
Folic acid does not show strong synergism with other trace elements, but it is good to combine with certain substances because of its specific action or their overall effect. Folic acid is the most important supplement during pregnancy and should be combined during this period with other key nutritional supplements such as vitamin D and fish oil.
Folic acid is good to combine with vitamin B-12 to avoid potential and harmful effects. The BB-Team recommends a combination with methylcobalamin, which is the most bioactive form of vitamin B-12. In case of deficiency or increased needs for folic acid, chronic alcohol use must be avoided. Alcohol not only drastically reduces the absorption of folic acid, but also weakens the effectiveness of the vitamin.
Where to find folic acid?
Folic acid is an extremely popular, affordable and economical supplement. Vitamin B-9 is found in absolutely every multivitamin product, whether it is sports, daily or specialized. Folic acid is a mandatory part of the formulas of products for pregnant and lactating women, and usually in these products the dose is 800 mcg. Folate is also found in homocysteine balancing products and other formulas to enhance methylation processes.
Folic acid is found as a stand-alone dietary supplement in all manufacturers of healthy supplements. It is usually in the form of tablets or capsules, with a concentration of 400 to 800 mcg in a single dose. Far more difficult and rare is the coenzyme form of vitamin B-9, better known as L-methylfolate.
Sources used for Folic Acid dietary supplement :
- Hunter R, et al. Toxicity of folic acid given in pharmacological doses to healthy volunteers. Lancet. (1970);
- Selhub J, et al. Folate-vitamin B-12 interaction in relation to cognitive impairment, anemia, and biochemical indicators of vitamin B-12 deficiency. Am J Clin Nutr. (2009);
- Halsted CH, et al. Metabolic interactions of alcohol and folate. J Nutr. (2002);
- Halsted C et al.. Decreased Jejunal Uptake of Labeled Folic Acid (3H-PGA) in Alcoholic Patients: Roles of Alcohol and Nutrition. NEJM. (1971);
- Institute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Institute of Medicine. (1998);
- The one-carbon-cycle and methylenetetrahydrofolate reductase (MTHFR) C677T polymorphism in recurrent major depressive disorder; influence of antidepressant use and depressive state?. J Affect Disord. (2014);
- Wright AJ, Dainty JR, Finglas PM. Folic acid metabolism in human subjects revisited: potential implications for proposed mandatory folic acid fortification in the UK. Br J Nutr. (2007);
- Steinberg SE, Campbell CL, Hillman RS. Kinetics of the normal folate enterohepatic cycle. J Clin Invest. (1979);
- Clifford AJ, et al. The dynamics of folic acid metabolism in an adult given a small tracer dose of 14C-folic acid. Adv Exp Med Biol. (1998);
- Bedson E et al.. Folate Augmentation of Treatment–Evaluation for Depression (FolATED): randomised trial and economic evaluation. Health Technol Assess. (2014);
- Sharpley AL, et al. Folic acid supplementation for prevention of mood disorders in young people at familial risk: a randomised, double blind, placebo controlled trial. J Affect Disord. (2014);
- Moat SJ et al.. High- but not low-dose folic acid improves endothelial function in coronary artery disease. Eur J Clin Invest. (2006);
- Guo X et al.. Protective Effect of Folic Acid on Oxidative DNA Damage: A Randomized, Double-Blind, and Placebo Controlled Clinical Trial. Medicine (Baltimore). (2015);
- Hirsch S, et al. Colon cancer in Chile before and after the start of the flour fortification program with folic acid. Eur J Gastroenterol Hepatol. (2009);
