What is folic acid?
Folic acid, also known as Vitamin B9, is a water-soluble vitamin that belongs to the B vitamins. Chemically, folic acid consists of a pteridine ring, a para-aminobenzoic acid (PABA), and a glutamic acid. This structure allows the vitamin to play an essential role in various biochemical reactions in the body.
Folic acid is essential for numerous vital processes in the human body. It is involved in DNA synthesis and repair, thereby supporting cell division and cell growth. Additionally, it plays an important role in the formation of red blood cells, which is crucial for oxygen transport in the blood. A sufficient level of folic acid is therefore particularly important for pregnant women to prevent fetal malformations, as well as for all people to maintain good health and longevity.
What is folic acid important for?
Folic acid, an essential B-vitamin (Vitamin B9), is of great importance to the human body and fulfills several fundamental functions:
DNA synthesis and cell division
Folic acid plays a central role in DNA synthesis and repair. It is involved in the formation of nucleotides, the building blocks of DNA. This is especially important during phases of rapid growth such as during pregnancy, childhood, and puberty, as there is increased cell division and proliferation during these times.
Blood formation
Another important aspect of folic acid is its involvement in blood formation. It promotes the production and maturation of red blood cells in the bone marrow. A deficiency in folic acid can lead to a form of anemia known as megaloblastic anemia.This condition is characterized by large, immature red blood cells that cannot effectively transport oxygen.
Amino Acid Metabolism
Folic acid is also involved in amino acid metabolism, particularly in the conversion of homocysteine to methionine. An elevated level of homocysteine in the blood is associated with a higher risk of cardiovascular diseases. By supporting the breakdown of homocysteine, folic acid contributes to heart health.
Nervous System
Folic acid plays a supportive role in the nervous system by promoting the synthesis of neurotransmitters, which are necessary for signaling between nerve cells. Therefore, an adequate level of folic acid can contribute to maintaining good cognitive function and mental health.
Folic acid deficiency: Causes and effects
Inadequate intake through diet
One of the most common causes of folic acid deficiency is inadequate supply through food. People who do not eat a balanced diet or consume little fruit, vegetables, and whole grains are particularly at risk.
Increased demand
Certain life stages and conditions such as pregnancy, breastfeeding, puberty, and illnesses can increase the need for folic acid. For example, pregnant women require a higher amount of folic acid to support the growth of the fetus.
Diseases of the digestive tract
Diseases that impair nutrient absorption in the intestine, such as celiac disease, Crohn's disease, or inflammatory bowel diseases, can lead to a folic acid deficiency.Also, operative interventions in the digestive tract can negatively affect the absorption of folic acid.
Alcohol abuse
Excessive alcohol consumption can significantly impair the absorption and metabolism of folic acid. Alcohol disrupts the conversion of folic acid into its active form and increases its excretion through the kidneys.
Medication influences
Certain medications such as anticonvulsants (for the treatment of epilepsy), methotrexate (a cancer drug), and some antibiotics can impair the absorption or utilization of folic acid in the body.
Effects of folic acid deficiency
Megaloblastic anemia
Megaloblastic anemia is a common consequence of folic acid deficiency. This type of anemia is characterized by the production of abnormally large and immature red blood cells that cannot function properly.Symptoms include fatigue, weakness, shortness of breath, and pale skin.
Cognitive Impairments
A low folate level is associated with cognitive impairments and an increased risk of dementia. Particularly in older adults, a deficiency can negatively affect mental performance and memory.
Cardiovascular Diseases
Elevated homocysteine levels in the blood, caused by a folate deficiency, are a risk factor for cardiovascular diseases. Homocysteine can damage the artery walls and contribute to the formation of blood clots.
Depression and Mood Swings
There is evidence that a folate deficiency may also be linked to mental health issues such as depression and mood swings. Folate plays a role in the synthesis of neurotransmitters that regulate mood.
Folic Acid and Longevity
The importance of folic acid for longevity is increasingly supported by scientific studies. Folic acid is an essential B-vitamin that plays a central role in numerous biological processes crucial for health and long life.
One of the most important functions of folic acid is its involvement in DNA synthesis and repair. Studies show that adequate levels of folic acid help minimize genetic damage and maintain cell integrity. This is particularly important as DNA damage and malfunctions in cell division are associated with the aging process and the development of diseases such as cancer.
Folic acid also supports the breakdown of homocysteine, an amino acid that can be harmful to blood vessels in high concentrations.Elevated homocysteine levels are associated with a higher risk of cardiovascular diseases. Studies suggest that folic acid supplementation may reduce the risk of such diseases by lowering homocysteine levels and thus promoting heart health.
A low folic acid level is also linked to cognitive impairments and an increased risk of neurodegenerative diseases such as Alzheimer's. Research has shown that adequate intake of folic acid can improve cognitive performance and protect the brain in old age.
Furthermore, folic acid may have anti-inflammatory properties, which can contribute to overall health and longevity. Chronic inflammation is a known risk factor for many age-related diseases.By reducing inflammatory markers, folic acid can help lower the risk of such diseases and improve the quality of life in old age.
Folic Acid and Weight Loss
The role of folic acid in weight loss is a topic that is increasingly attracting interest in the scientific community and among health-conscious individuals. While folic acid is primarily known for its importance in DNA synthesis, cell division, and blood formation, there is some evidence to suggest that it may also indirectly influence body weight.
Folic acid plays a central role in metabolism, particularly in amino acid and nucleotide metabolism. A well-functioning metabolism is crucial for efficient energy production and utilization in the body.Some studies suggest that an optimal level of folic acid can support metabolism, which in turn may lead to better energy utilization and possibly also to easier weight control.
Another aspect being investigated is the relationship between folic acid and homocysteine levels. High homocysteine levels are associated with an increased risk of cardiovascular diseases. Since folic acid helps to lower homocysteine levels, it could indirectly contribute to heart health. A healthy cardiovascular system is important for physical activity and endurance, which in turn can be helpful for weight loss.
There is also evidence that folic acid can improve insulin sensitivity.Improved insulin sensitivity means that the body can transport glucose more efficiently from the bloodstream into the cells, where it is used or stored as energy. This could help avoid blood sugar spikes and reduce the risk of type 2 diabetes, which can also positively impact weight control. More about this in our article on insulin resistance.
An often overlooked factor in weight loss is mental health. Folic acid is involved in the synthesis of neurotransmitters like serotonin, which regulate mood. A stable mood and a low tendency towards depression can reduce emotional eating and thus support weight loss.
How much folic acid per day?
The recommended daily intake of folic acid varies depending on age, gender, and life situation.To optimize health and avoid deficiencies, health authorities have established specific recommendations for daily intake of folic acid.
For adults, the recommended daily dose of folic acid is 400 micrograms (µg). This amount is sufficient to meet the needs of most people and ensure the normal functioning of the body. However, pregnant women have an increased need for folic acid to support the growth and development of the fetus and reduce the risk of neural tube defects. Therefore, a daily intake of 600 µg is recommended for them. Breastfeeding women should consume about 500 µg per day to meet both their own needs and those of their child.
Children require different amounts of folic acid, depending on their age. For infants up to six months, the recommended amount is 65 µg per day.For infants between seven and twelve months, the dosage increases to 80 µg daily. Children aged one to three years should receive 150 µg per day, while four to eight-year-old children need 200 µg. For older children and adolescents, higher values apply: nine to 13-year-olds should take 300 µg per day, while adolescents from 14 years onwards require the same dosage as adults, namely 400 µg.
Folic acid too much: risks and side effects
While folic acid is an essential vitamin for numerous body functions, excessive intake can also pose health risks and side effects. It is important to maintain balance and not exceed the recommended daily dose unless explicitly prescribed by a doctor.
Masking a Vitamin B12 Deficiency
One of the most well-known disadvantages of excessive folic acid intake is the possibility of masking a Vitamin B12 deficiency. Folic acid can obscure the symptoms of megaloblastic anemia caused by a B12 deficiency. This leads to the B12 deficiency going undetected and the underlying neurological damage progressing. These damages can have irreversible consequences, such as nerve damage and cognitive impairments.
Impairment of the Immune System
Excessive intake of folic acid could impair the immune system. Some studies have shown that too much folic acid can reduce the activity of natural killer cells, which play a key role in the immune system by attacking virus-infected cells and tumor cells.
Gastrointestinal complaints
High doses of folic acid can lead to gastrointestinal complaints such as nausea, bloating, and abdominal pain. Although these side effects are usually mild, they can be uncomfortable for sensitive individuals and affect quality of life.
Sleep disturbances and behavioral problems
There is evidence that an overdose of folic acid can lead to sleep disturbances and behavioral problems such as irritability and hyperactivity in some people. This is particularly significant for children, who may be more sensitive to high doses of folic acid.
Foods with folic acid
Folic acid, also known as vitamin B9, is an essential vitamin found in many foods.Here is a detailed list of foods that are particularly rich in folic acid, as well as tips for incorporating these foods into your daily diet.
Leafy greens
- Spinach: One of the best natural sources of folic acid. One cup of cooked spinach contains about 263 µg of folic acid.
- Kale: Contains about 85 µg of folic acid per cup.
- Romaine lettuce: One cup contains about 64 µg of folic acid.
Legumes
- Lentils: A half cup of cooked lentils contains about 179 µg of folic acid.
- Chickpeas: Contain about 141 µg of folic acid per half cup.
- Black beans: A half cup provides about 128 µg of folic acid.
Whole grain products
- Enriched bread and cereals: Many types of bread and breakfast cereals are enriched with folic acid and can contain up to 400 µg of folic acid per serving.
- Quinoa: One cup of cooked quinoa contains about 78 µg of folic acid.
Fruits
- Oranges: A medium-sized orange contains about 40 µg of folic acid.
- Papaya: One cup of diced papaya provides about 53 µg of folic acid.
- Bananas: A medium-sized banana contains about 24 µg of folic acid.
Nuts and seeds
- Sunflower seeds: A quarter cup contains about 82 µg of folic acid.
- Flaxseeds: Two tablespoons provide about 54 µg of folic acid.
Other Sources
- Eggs: A large egg contains about 22 µg of folic acid.
- Liver: Chicken or beef liver is extremely rich in folate; 100 grams of beef liver contains about 212 µg of folic acid.
- Avocado: Half an avocado provides about 59 µg of folic acid.
When to take folic acid?
The optimal time to take folic acid can vary depending on individual needs and health goals. However, there are some general recommendations that can help maximize the effectiveness of folic acid intake.
In the morning with breakfast
A widely recommended practice is to take folic acid in the morning along with breakfast.This has several advantages:
- Better absorption: Taking folic acid along with a meal that contains other vitamins and minerals can improve absorption. Folic acid is best absorbed in a slightly acidic environment, which can be supported by foods like fruits and whole grains.
- Regularity: Breakfast is a meal that many people consume regularly. Taking supplements at the same time every day helps establish a routine and ensures consistency.
Throughout the day
For individuals who require higher doses of folic acid, such as z.B. Pregnant women or people with certain health conditions, it may be beneficial to spread the dose throughout the day.This can help maintain stable folate levels in the blood and maximize bioavailability.
- Multiple daily intake: Divide the daily dose into two or three smaller doses taken with the main meals. This can be particularly useful if you are using supplements with high dosages.
Before bedtime
Some individuals prefer to take folic acid before bedtime, especially if they are taking other supplements or medications that need to be taken in the morning.
- Avoiding interactions: Taking folic acid in the evening can help avoid potential interactions with other supplements or medications that are taken in the morning.
Important Notes
- Water: Always take folic acid with a glass of water to support absorption and facilitate intake.
- Supplements and Medications: If you are taking other supplements or medications, consult your doctor or pharmacist about the best time to take folic acid to avoid interactions.
- Consistency: Regardless of the chosen time, it is important to take folic acid daily at the same time to ensure a constant supply.
Conclusion
Regular intake of sufficient amounts of folic acid is crucial for maintaining health and can make a significant contribution to a long and healthy life.Folic acid supports essential body functions, promotes cardiovascular health, supports mental performance, and contributes to skin and hair health. A conscious diet, supplemented by necessary supplements, ensures that the body is optimally supplied with this important vitamin. By paying attention to an adequate intake of folic acid, we can improve our overall health and lay the foundation for a longer, healthier life.
