Folic Acid – Benefits, Side Effects, and Uses
Hiral Patel
October 23, 2024
PCOS & PCOD
Folic acid, also known as folate or vitamin B9, is an essential water-soluble vitamin that plays a vital role in various bodily functions. It is particularly important for cell division, DNA synthesis, and the formation of red blood cells. Folic acid is especially crucial during pregnancy as it helps prevent neural tube defects in developing fetuses. This vitamin is naturally found in certain foods, but it is also commonly added to fortified foods and dietary supplements. In this introduction, we will explore the benefits, side effects, and various uses of folic acid, shedding light on its significance for overall health and well-being.
Benefits and Uses of Folic Acid
There are numerous benefits of folic acid and folate for your body. They treat the same conditions but have different effects.
1. Promotes Hair Growth
Folic acid or vitamin B9 is also vital for cell growth in the body. These cells are present in your hair, skin, and tissues in the nails. As a result, folic acid improves the health of hair, skin and nails.
Folic acid also contributes to the healthy functioning of your red blood cells. Red blood cell production is essential for the prevention of premature greying. When there is a folic acid deficiency, it changes the hair pigments, causing them to turn grey.
The recommended folic acid daily dose for hair growth is 400 mcg.
2. Folic Acid Beneficial During Menstruation
According to reports by the World Health Organisation (WHO), approximately 539 thousand women worldwide suffer from anaemia. It is primarily due to iron loss at the time of heavy bleeding during periods.
Folic acid assists the growth and maintenance of cells that transport iron throughout your body. Therefore, you should take a combination of folic acid and iron during your periods. When you take them together, they help restore the level of red blood cells and prevent the symptoms of anaemia. The recommended intake for adolescent girls aged 9 to 13 is 300 mcg. Adult women should have 400 mcg of folic acid.
3. Folic Acid Improves Fertility
According to reports by the World Health Organisation (WHO), approximately 539 thousand women worldwide suffer from anaemia. It is primarily due to iron loss at the time of heavy bleeding during periods.
Folic acid assists the growth and maintenance of cells that transport iron throughout your body. Therefore, you should take a combination of folic acid and iron during your periods. When you take them together, they help restore the level of red blood cells and prevent the symptoms of anaemia. The recommended intake for adolescent girls aged 9 to 13 is 300 mcg. Adult women should have 400 mcg of folic acid.
4. Beneficial Before and During Pregnancy
Folic acid is essential for the development of the foetus during the early stages of pregnancy. As per research, folic acid helps to form the neural tube, which serves as the baby’s brain and spinal cord. It prevents significant congenital disabilities, including anencephaly, brain defect, and spina bifida (spine defect).
5. Folic Acid Prevents Heart Disease
Folate and vitamin B12 are responsible for converting homocysteine to methionine, the building blocks for new proteins. This process gets disrupted when your body does not have adequate folate levels. It leads to hyperhomocysteinemia, an increase in homocysteine levels. This further leads to arterial damage and blood clots in your blood vessels. Hence, taking folic acid is crucial.
Folic acid decreases the risk of cardiovascular disease, stroke, and hypertension. In addition, people with high homocysteine levels and kidney failure should take folic acid orally.
6. Maintains Brain Health
The deficiency of folic acid may cause developmental delays and cognitive deterioration. It might also lead to behavioural and psychological problems.
According to research,consuming adequate amounts of folic acid may prevent the risk of neuropsychiatric disorders, depression, and epilepsy.
Folic acid also improves cognitive performance and memory, which helps in the long run. It also eliminates the risk of Alzheimer’s disease and mood disorders.
Summary
Folic acid, or vitamin B9, offers numerous benefits for the body. It promotes hair growth by supporting cell growth in hair, skin, and nails, and it prevents premature greying. During menstruation, folic acid helps prevent anaemia by assisting in the growth and maintenance of iron-transporting cells. It also plays a crucial role in female fertility, improving cell metabolism in the ovaries and preventing pregnancy defects. Folic acid is essential before and during pregnancy, aiding in the development of the foetus and preventing congenital disabilities. Additionally, it reduces the risk of heart disease by regulating homocysteine levels, and it maintains brain health, preventing neuropsychiatric disorders and cognitive decline. Including folic acid in one’s diet or through supplements can provide significant health benefits.
Foods Rich in Folic Acid
Folate or vitamin B9 is a water-soluble vitamin present in fortified foods. You can also have it in the form of a folic acid supplement. Here are some rich sources of folic acid.
1. Kidney Beans
Different legumes have different amounts of folate. However, kidney beans are one of the richest sources of folic acid among legumes. They are also rich in protein, fibre, and antioxidants. Kidney beans also have micronutrients, including potassium, magnesium, and iron.
Nutritional Value
According to USDA, 100 gram of kidney beans contains:
- Folate: 394 µg
- Calories: 337 kcal
- Protein: 22.5 g
- Fat: 1.06 g
- Carbohydrates: 61.3 g
- Fibre: 15.2 g
Read More: Kidney Beans: Benefits, Nutrition, Recipes & Side Effects
2. Asparagus
Asparagus is a storehouse of vitamins and minerals, including folate. It is also full of antioxidants and has anti-inflammatory and antibacterial properties. In addition, it is an excellent source of fibre.
Nutritional Value
According to USDA, 100 grams of asparagus contains:
- Folate 69.7 µg
- Calories: 20 kcals
- Protein: 2.2 g
- Fat: 0.12g
- Carbohydrates: 3.88 g
- Fibre: 2.1 g
Read More: Asparagus: Earthy Vegetable With Numerous Health Benefits
3. Eggs
Eggs are an excellent choice for folic acids. You can add them once daily or weekly 3-4 times to help your body meet nutritional needs. They are also rich in protein, selenium, riboflavin, and vitamin B12. In addition, they are full of lutein and zeaxanthin. They are essential antioxidants that prevent eye disorders such as macular degeneration.
Nutritional Value
According to USDA,100 grams of hard-boiled chicken eggs contain:
- Calories: 155 kcal
- Protein: 12.6 g
- Fat: 10.6 g
- Carbohydrates: 1.12 g
- Folate: 44 µg
4. Leafy Greens
Leafy green vegetables have low calories but high vitamins and minerals. Examples are spinach, kale, and arugula. They are also rich in fibre, vitamins K and A. As a result, they have fantastic health benefits such as reducing inflammation, lowering cancer risk, and helping in weight loss.
Read More: 11 Lesser Known Indian Leafy Vegetables
5. Beets
Beets provide a burst of colour to main dishes and desserts alike. They are rich in many vital nutrients and have adequate amounts of manganese, potassium, and vitamin C, which can quickly fulfil your daily requirement. They are high in nitrates, a plant compound with many health benefits. Beetroot juice can lower systolic blood pressure in adults.
Nutritional Value
According to USDA, 100 grams of raw beets contain:
- Calories: 43 kcals
- Protein: 1.6 g
- Fat: 0.17 g
- Carbohydrates: 9.56 g
- Fibre: 2.8
- Folate: 109 µg
6. Brussels Sprouts
Brussels sprouts belong to the cruciferous family of vegetables, including kale, broccoli, cabbage, and kohlrabi. They are rich in folate, vitamins, and minerals. Also, they are full of kaempferol, an antioxidant with innumerable health benefits. They help to reduce inflammation and oxidative damage.
Nutritional Value
According to USDA, 100 grams of Brussels sprouts have:
- Calories: 43 kcals
- Protein: 3.38 g
- Fat: 0.5 g
- Carbohydrates: 8.95 g
- Fibre: 3.8 g
- Folate: 61 µg
Summary
Folic acid, or vitamin B9, is an essential nutrient found in various food sources. Some of the richest sources of folic acid include kidney beans, providing 394 µg per 100 grams, and asparagus, which offers 69.7 µg per 100 grams. Eggs are another excellent source, containing 44 µg of folic acid per 100 grams. Leafy greens like spinach, kale, and arugula are also rich in folic acid, while beets provide 109 µg and Brussels sprouts offer 61 µg per 100 grams. These foods not only contribute to meeting daily nutritional needs but also offer a range of other beneficial nutrients and health benefits.
Possible Side Effects of Folic Acid
It is advisable not to consume more than 1 mg of folic acid daily. The amount should not exceed the dosage to enhance benefits. Taking more than the required amounts may be unsafe for you. It may cause adverse health outcomes such as:
- Stomach upset
- Nausea
- Diarrhoea
- Irritability
- Confusion
- Changes in behaviour
- Skin changes
- Seizures
It is available in the form of supplements. L-5-methyltetrahydrofolate or L-5-MTHF is another form of folic acid. It is safe to consume 400 mcg daily, but not more. Having folic acid in excessive quantities can trigger serious side effects in the long run.
Taking more than 0.8-1.2 mg of folic acid every day may increase the risk of cancer and heart attack in people with heart problems. In addition, people with certain health conditions need to exercise extra caution while consuming folic acid supplements.
Precautions & Permissible Quantities of Folic Acid
1. Pregnancy and Breast-Feeding
Pregnant and breastfeeding women should consume only an adequate amount of folic acid. Pregnant women require no more than 300-400 mcg of folic acid to prevent congenital disabilities in babies. The tolerable upper limit for folic acid in pregnant women who are 18 years old is 800 mcg. However, it is 1000 mcg in the case of adult women.
2. Children
The daily requirements for children vary according to their age. Although, it should not exceed the daily upper limits where are given below-
- 1-3 years: 300 mcg
- 4-8 years: 400 mcg
- 9-13 years: 600 mg
- 14-18 years: 800 mcg
3. Angioplasty
Angioplasty is the procedure to widen narrowed arteries. Excess folic acid, vitamin B6, and vitamin B12 may worsen the condition. Therefore, it is advisable to consult your medical healthcare professional before including folic acid when recovering from angioplasty.
4. Cancer
Folic acid can worsen cancer if you consume beyond 0.8-1 mg of folic acid. Therefore, people with a history of cancer should preferably avoid taking high doses of folic acid.
5. Seizure Disorder
Seizure disorder leads to sudden electrical disturbance in the brain. People with seizure disorders should not take folic acid supplements. It may worsen seizures, making them dangerous for you.
Thus, you should not use folic acid without a physician’s prescription.
HealthifyMe Suggestion
A diet rich in folic acid is essential and is particularly important for women trying to conceive or those who are already expecting. Trying to get enough folate through your food is the best option, but if you are unable to meet your requirements then a supplement is required. Keep in mind that you should take this with the advice of your dietitian or medical practitioner.
For those planning a pregnancy, it’s the best time to load up on your green and cruciferous veggies like spinach, kale, broccoli and so on so that your natural intake of folate is boosted.
Conclusion
Folic acid and folate are the forms of Vitamin B9. The difference is that folate is the natural form of vitamin B9 while folic acid is synthetic. Folic acid has a wide range of health benefits, such as promoting hair growth, maintaining a healthy menstrual cycle, and increasing fertility rates in women. In addition, it ensures the development of the fetus during pregnancy, prevents heart disease, and improves brain health.
To obtain adequate amounts of folic acid in your body, you can include foods such as legumes, asparagus, and eggs. Green leafy vegetables, beetroots, cruciferous vegetables like broccoli, brussels sprouts and citrus fruits are also rich sources of folic acid. Before starting folic acid supplements, it is essential to be aware of the precautions and side effects, especially in pregnant women and children.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Questions (FAQs)
Q. What are the benefits of taking folic acid?
A. Taking folic acid provides several benefits for the body. It plays a vital role in DNA synthesis and cell division, promoting proper growth and development. Folic acid is essential for the formation of red blood cells, preventing anaemia and supporting overall blood health. It is particularly crucial during pregnancy, as it helps prevent neural tube defects in developing fetuses. Additionally, folic acid may reduce the risk of heart disease, aid in brain health, and support healthy hair, skin, and nails.
Q. What does folic acid do for your body?
A. Folic acid, or vitamin B9, is crucial for various bodily functions. It is necessary for DNA synthesis and cell division, promoting proper growth and development. Folic acid supports the formation of red blood cells, helps prevent anaemia, and contributes to overall blood health. During pregnancy, folic acid is vital for preventing neural tube defects in developing fetuses. It may also have benefits for heart health, brain function, and hair growth.
Q. Who needs folic acid?
A. Folic acid is essential for individuals of all ages. It is particularly crucial for women who are pregnant or planning to conceive, as it helps prevent neural tube defects in the developing fetus. Women of childbearing age are encouraged to take folic acid supplements even if not planning pregnancy. Additionally, individuals with certain medical conditions or those on specific medications may require folic acid supplementation as advised by their healthcare provider.
Q. Is it good to take folic acid every day?
A. Yes, taking folic acid every day is generally beneficial, especially for women of childbearing age and pregnant women. Regular intake of folic acid helps maintain adequate levels in the body, supporting overall health and preventing neural tube defects in pregnancies that may occur unexpectedly. However, it is essential to follow recommended dosages and consult a healthcare provider before starting any supplement.
Q. Is it OK to take folic acid when not pregnant?
A. Yes, it is perfectly safe and recommended to take folic acid when not pregnant, especially for women of childbearing age. Adequate folic acid intake is essential during the early stages of pregnancy, even before conception, as neural tube defects can occur in the early weeks of fetal development when a woman may not yet know she is pregnant.
Q. Does folic acid make you gain weight?
A. There is no direct evidence to suggest that folic acid causes weight gain. Folic acid is a water-soluble vitamin, and excess amounts are usually excreted through urine. Weight gain is more likely to be influenced by factors such as overall diet, lifestyle, and physical activity.
Q. When should I take folic acid in the morning or night?
A. The timing of folic acid intake is not critical, and it can be taken at any time of the day that is convenient for you. Some people prefer taking it with a meal to avoid potential stomach upset, while others take it on an empty stomach. It’s essential to follow the dosing instructions provided by your healthcare provider or the supplement label.
Q. How long do you take folic acid?
A. The duration of folic acid supplementation depends on individual health needs. For women of childbearing age, it is recommended to take folic acid daily, even if not planning a pregnancy, as neural tube defects can occur in the early stages of pregnancy when a woman may not know she is pregnant. Pregnant women usually take folic acid throughout the pregnancy, as advised by their healthcare provider. Other individuals may need folic acid supplementation based on their specific health conditions or deficiencies.
Q. Does folic acid have side effects?
A. Folic acid is generally safe when taken within the recommended dosages. However, some individuals may experience side effects such as nausea, abdominal cramps, or rash. High doses of folic acid supplements may mask vitamin B12 deficiency. As with any supplement, it’s essential to consult a healthcare provider before starting folic acid, especially if you have any underlying medical conditions or are taking other medications.
Q. Is folic acid good for hair growth?
A. Folic acid is essential for cell growth, including the cells in hair follicles. Adequate folic acid intake may contribute to healthier hair growth, as it supports overall cellular health. However, other factors such as genetics, overall nutrition, and hair care practices also play significant roles in hair growth and health.
Q. What are the symptoms of low folic acid?
A. Symptoms of low folic acid, also known as folate deficiency, may include fatigue, weakness, pale skin, shortness of breath, mouth sores, and tongue swelling. Severe folate deficiency can lead to megaloblastic anaemia and may have neurological manifestations.
Q. Which food has folic acid?
A. Several foods are rich in folic acid, including leafy greens (such as spinach and kale), legumes (such as lentils and chickpeas), asparagus, avocado, broccoli, citrus fruits, fortified cereals, and liver. Including these foods in your diet can help increase folic acid intake naturally.
Q. Can I take folic acid during my periods?
A. Yes, you can take folic acid during your periods. Folic acid is safe to take at any time of the menstrual cycle. In fact, maintaining adequate folic acid levels throughout the menstrual cycle is beneficial, especially for women of childbearing age.
Q. Does folic acid increase fertility?
A. Folic acid is not directly linked to fertility, but it plays a crucial role in overall reproductive health. Ensuring adequate folic acid levels is essential for women who are trying to conceive, as it helps prevent neural tube defects in the developing fetus. While folic acid does not increase fertility per se, it supports a healthy reproductive system.
Q. Does folic acid make you sleepy?
A. Folic acid is not known to cause drowsiness or sleepiness. It is a water-soluble vitamin, and any excess amounts are usually excreted through urine. If you experience unusual sleepiness or fatigue, it may be unrelated to folic acid, and other factors should be considered. If you have concerns, it’s best to consult a healthcare provider.
Q. Can folic acid regulate periods?
A. Folic acid is not known to directly regulate periods. However, maintaining adequate folic acid levels is essential for overall reproductive health. Irregular periods can be caused by various factors, and if you are experiencing menstrual irregularities, it’s important to discuss them with your healthcare provider for proper evaluation and guidance.
Q. How does folic acid help in pregnancy?
A. Folic acid is crucial during pregnancy as it helps prevent neural tube defects in the developing fetus. The neural tube is the structure that eventually becomes the baby’s brain and spinal cord. Adequate folic acid intake, especially during the early stages of pregnancy, is essential to support proper neural tube development and reduce the risk of serious birth defects. Pregnant women are typically advised to take folic acid supplements as part of prenatal care.
Reference Links
- Folate Metabolism and Human Reproduction: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4175124/
- Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/
- Folic acid, ageing, depression, and dementia: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1123448/
