What is folic acid
Folic acid, also known as vitamin B9, is a water-soluble vitamin that belongs to the B vitamins. Chemically speaking, folic acid consists of a pteridine ring, a para-aminobenzoic acid (PABA) and a glutamic acid. This structure enables 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, which supports cell division and cell growth. It also plays an important role in the formation of red blood cells, which is crucial for the transportation of oxygen in the blood. Adequate folic acid levels are therefore particularly important for pregnant women to prevent malformations in the fetus, 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 for the human body and fulfills several basic 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 particularly important during periods of rapid growth such as pregnancy, childhood and puberty, as increased cell division and proliferation takes place during these times.
Blutbildung
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 of folic acid can lead to a form of anemia known as megaloblastic anemia. This disease is characterized by large, immature red blood cells that cannot transport oxygen effectively.
Amino acid metabolism
Folic acid is also involved in amino acid metabolism, particularly in the conversion of homocysteine into methionine . Elevated homocysteine levels in the blood are associated with a higher risk of cardiovascular disease. By supportinghomocysteine breakdown , folic acid contributes to heart health.
Nervensystem
Folic acid plays a supporting role in the nervous system by promoting the synthesis of neurotransmitters, which are necessary for signal transmission between nerve cells. Adequate folic acid levels can therefore contribute to the maintenance of good cognitive function and mental health.
Folic acid deficiency: causes and effects
Insufficient intake via the diet
One of the most common causes of folic acid deficiency is an insufficient intake through food. People who do not eat a balanced diet or eat little fruit, vegetables and wholegrain products are particularly at risk.
Increased requirement
Certain phases of life and conditions such as pregnancy, breastfeeding, puberty and illness can increase the need for folic acid. Pregnant women, for example, need a higher amount of folic acid to support the growth of the fetus.
Diseases of the digestive tract
Diseases that impair the absorption of nutrients in the intestine, such as coeliac disease, Crohn's disease or inflammatory bowel disease, can lead to a folic acid deficiency. Surgical procedures on the digestive tract can also have a negative impact on the absorption of folic acid.
Alcohol abuse
Excessive alcohol consumption can significantly impair the absorption and metabolism of folic acid. Alcohol interferes with the conversion of folic acid into its active form and increases excretion via the kidneys.
Medicinal influences
Certain medications such as anticonvulsants (used to treat epilepsy), methotrexate (a cancer drug) and some antibiotics can impair the absorption or utilization of folic acid in the body.
Effects of a folic acid deficiency
Megaloblastic anemia
Megaloblastic anemia is a common consequence of folic acid deficiency . This type of anaemia is characterized by the production of abnormally large and immature red blood cells that cannot perform their function properly. Symptoms include fatigue, weakness, shortness of breath and pale skin.
Cognitive impairment
Low folic acid levels are associated with cognitive impairment and an increased risk of dementia. In older people in particular, a deficiency can have a negative impact on mental performance and memory.
Cardiovascular diseases
Elevated homocysteine levels in the blood, caused by a folic acid 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 folic acid deficiency may also be linked to mental health problems such as depression and mood swings. Folic acid 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 that are crucial for health and longevity.
One of the most important functions of folic acid is its involvement in DNA synthesis and repair. Studies show that adequate folic acid levels help to minimize genetic damage and preserve cell integrity. This is particularly important as DNA damage and malfunctions in cell division are associated with the ageing 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 disease. Studies suggest that supplementation with folic acid may reduce the risk of such diseases by lowering homocysteine levels and thus promoting heart health.
Low folic acid levels are also associated with cognitive impairment and an increased risk of neurodegenerative diseases such as Alzheimer's disease. Research has shown that an adequate intake of folic acid can improve cognitive performance and protect the brain in old age.
In addition, folic acid potentially has anti-inflammatory properties, which may 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 to reduce the risk of such diseases and improve quality of life in old age.
Folic acid and weight loss
The role of folic acid in weight loss is a topic of increasing interest in the scientific community and among the health conscious. While folic acid is primarily known for its importance in DNA synthesis, cell division and blood formation, there is some evidence that it may also have an indirect effect on 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 optimal folic acid levels may support metabolism, which in turn could lead to better energy utilization and possibly 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 disease. As 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 help with 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 to avoid blood sugar spikes and reduce the risk of type 2 diabetes, which can also have a positive effect on weight control. Read 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 such as serotonin, which regulate mood. A stable mood and a low tendency to depression can reduce emotional eating and thus support weight loss.
How much folic acid a day?
The recommended daily intake of folic acid varies according to age, gender and lifestyle. To optimize health and avoid deficiencies, health authorities have established specific recommendations for daily intake of folic acid.
For adults, the recommended daily intake of folic acid is 400 micrograms (µg). This amount is sufficient to meet the needs of most people and ensure the normal function of the body.Pregnant women, however, 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. Breastfeeding women should consume around 500 µg per dayto cover both their own needs and those of their child.
Children need 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 dose 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. Higher values apply to older children and adolescents: nine to 13-year-olds should take 300 µg per day, while adolescents aged 14 and over need the same dose as adults, namely 400 µg.
Too much folic acid: risks and side effects
While folic acid is an essential vitamin for numerous bodily functions, excessive intake can also pose health risks and side effects. It is important to maintain a balance and not exceed the recommended daily intake unless specifically 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 mask the symptoms of megaloblastic anemia caused by a B12 deficiency. This leads to the B12 deficiency remaining undetected and the underlying neurological damage progressing. This damage can have irreversible consequences, such as nerve damage and cognitive impairment.
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, flatulence and abdominal pain. Although these side effects are usually mild, they can be unpleasant for sensitive people and affect their quality of life.
Sleep disorders and behavioral problems
There is evidence that an overdose of folic acid can lead to sleep disorders and behavioral problems such as irritability and hyperactivity in some people. This is particularly relevant in 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.
Green leafy vegetables
- 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.
- Roman lettuce : One cup contains about 64 µg of folic acid.
Hülsenfrüchte
- Lentils : Half a cup of cooked lentils contains about 179 µg of folic acid.
- Chickpeas : Contain about 141 µg of folic acid per half cup.
- Black beans : Half a cup provides about 128 µg of folic acid.
Vollkornprodukte
- 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.
Früchte
- Orange : One 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.
- Flaxseed : Two tablespoons provide about 54 µg of folic acid.
Weitere Quellen
- Eggs : One large egg contains about 22 µg folic acid.
- Liver : Chicken or beef liver are extremely rich in folate; 100 grams of beef liver contain 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 common recommendation is to take folic acid in the morning with breakfast. This has several advantages:
- Better absorption : Taking folic acid with a meal containing other vitamins and minerals can improve absorption. Folic acid is best absorbed in a slightly acidic environment, which can be supported by foods such as fruit and whole grains.
- Regularity : Breakfast is a meal that many people eat regularly. Taking supplements at the same time every day helps to establish a routine and ensure consistency.
Distributed throughout the day
For people who require higher doses of folic acid, such asz.B . Pregnant women or people with certain health conditions, it may be beneficial to spread the dose throughout the day. This can help to keep folate levels in the blood stable and maximize bioavailability.
- Multiple daily doses : Divide the daily dose into two or three smaller doses taken with main meals. This can be particularly useful if you are using supplements with high dosages.
Before going to bed
Some people 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 taken in the morning.
Wichtige Hinweise
- Water : Always take folic acid with a glass of water to aid absorption and make it easier to take.
- Supplements and medications : If you are taking other supplements or medications, talk to your doctor or pharmacist about the best time to take folic acid to avoid interactions.
- Consistency : Regardless of the time chosen, it is important to take folic acid at the same time every day to ensure a constant supply.
Fazit
Regular intake of adequate amounts of folic acid is crucial for maintaining good health and can make a significant contribution to a long and healthy life. Folic acid supports essential bodily functions, promotes cardiovascular health, supports mental performance and contributes to skin and hair health. A conscious diet, supplemented with necessary supplements, ensures that the body is optimally supplied with this important vitamin. By ensuring adequate folic acid intake, we can improve our overall health and lay the foundations for a longer, healthier life.
