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 growth. It also plays an important role in the formation of red blood cells, which is crucial for oxygen transport 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.
Why is folic acid important?
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 especially important during periods of rapid growth such as pregnancy, childhood and puberty, as these are times when there is increased cell division and proliferation.
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 carry oxygen effectively.
amino acid metabolism
Folic acid is also involved in amino acid metabolism, especially in Conversion of homocysteine to methionine. Increased homocysteine levels in the blood are associated with a higher risk of cardiovascular disease. By supporting the homocysteine degradation 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 signal transmission between nerve cells. Adequate levels of folic acid can therefore help maintain good cognitive function and mental health.
Folic Acid Deficiency: Causes and Effects
Insufficient dietary intake
One of the most common causes of folic acid deficiency is inadequate intake through food. People who do not eat a balanced diet or who eat little fruit, vegetables and whole grain products are particularly at risk.
Increased demand
Certain phases of life and conditions such as Pregnancy, breastfeeding, puberty and illnesses can increase the need for folic acid. For example, pregnant women need a higher amount of folic acid to support the growth of the fetus.
diseases of the digestive tract
Diseases that affect the absorption of nutrients in the intestine, such as celiac disease, Crohn's disease or inflammatory bowel disease, can lead to a folic acid deficiency. Surgical interventions on the digestive tract can also negatively affect 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 its excretion via the kidneys.
Drug influences
Certain medications such as anticonvulsants (used to treat epilepsy), methotrexate (a cancer drug), and some antibiotics can interfere with how the body absorbs or uses folic acid.
Effects of a 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 perform their function properly. Symptoms include fatigue, weakness, shortness of breath, and pale skin.
Cognitive impairments
Low folic acid levels are associated with cognitive impairment and an increased risk of dementia. A deficiency can negatively affect mental performance and memory, particularly in older people.
cardiovascular diseases
Elevated levels of homocysteine in the blood, caused by a folic acid deficiency, are a risk factor for cardiovascular disease. 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, which 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 levels of folic acid help minimize genetic damage and maintain cell integrity. This is especially important because DNA damage and malfunctions in cell division are associated with the aging process and the development of diseases such as cancer.
Folic acid also helps break down 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 folic acid supplementation may reduce the risk of such diseases by lowering homocysteine levels and thus promoting heart health.
Low folate levels have also been linked to cognitive impairment and an increased risk of neurodegenerative diseases such as Alzheimer's. Research has shown that adequate folate intake can improve cognitive performance and protect the brain as we age.
In addition, folic acid potentially 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 reduce 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 attracting increasing 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 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 use in the body. Some studies suggest that optimal folic acid levels can support metabolism, which in turn could lead to better energy utilization and possibly also facilitate 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. Since folic acid helps lower homocysteine levels, it may indirectly contribute to heart health. A healthy cardiovascular system is important for physical activity and endurance, which in turn can be helpful in weight loss.
There is also evidence that folic acid insulin sensitivity Improved insulin sensitivity means the body can more efficiently transport glucose from the bloodstream into cells, where it is used as energy or stored. This could help prevent blood sugar spikes and reduce the risk of type 2 diabetes, which may 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 low tendency toward 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 folic acid intake.
The recommended daily dose of folic acid for adults 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 acidto support the growth and development of the fetus and reduce the risk of neural tube defects. Therefore, they are recommended to receive a daily intake of 600 µg is recommended. Breastfeeding women should take about 500 µg per day to meet 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-olds need 200 µg. Older children and adolescents need higher levels: nine to 13-year-olds should consume 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 keep 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 to mask a vitamin B12 deficiency. Folic acid may mask the symptoms of megaloblastic anemia caused by B12 deficiency. This causes the B12 deficiency to go undetected and the underlying neurological damage to progress. This damage can have irreversible consequences, such as nerve damage and cognitive impairment.
impairment of the immune system
Excessive folic acid intake could impair the immune system. Some research has 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 cause gastrointestinal problems such as nausea, bloating and abdominal pain. Although these side effects are usually mild, they can be unpleasant and affect the quality of life in sensitive people.
sleep disorders and behavioral problems
There is some evidence that an overdose of folic acid can cause sleep disturbances and behavioral problems such as irritability and hyperactivity in some people. This is particularly important 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 mcg 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
- lenses: Half a cup of cooked lentils contains about 179 µg of folate.
- chickpeas: Contains about 141 µg of folic acid per half cup.
- black beans: Half a cup provides about 128 µg of folic acid.
whole grain products
- Fortified bread and cereals: Many breads and breakfast cereals are fortified 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 folate.
fruit
- oranges: A medium-sized orange contains about 40 µg of folic acid.
- papaya: One cup of diced papaya provides about 53 µg of folate.
- 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.
- linseed: Two tablespoons provide about 54 µg of folic acid.
Additional sources
- eggs: One large egg contains about 22 µg of folic acid.
- liver: Chicken or beef liver are 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 should you take folic acid?
The optimal time to take folic acid may vary depending on individual needs and health goals, but 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 may improve absorption. Folic acid is best absorbed in a slightly acidic environment, which can be aided by foods such as fruit and whole grains.
- regularity: Breakfast is a meal that many people eat regularly. Taking supplements at the same time each day helps establish a routine and ensure consistency.
Spread throughout the day
For individuals who require higher doses of folic acid, such as pregnant women or people with certain health conditions, it may be beneficial to spread the dose throughout the day. This can help keep blood folate levels stable and maximize bioavailability.
- Multiple daily intake: Divide the daily dose into two or three smaller doses taken with main meals. This can be especially useful if you are using supplements with high dosages.
Before going to bed
Some people prefer to take folic acid before bed, especially if they take other supplements or medications that must be taken in the morning.
- avoiding interactions: Taking folic acid in the evening may help avoid possible interactions with other supplements or medications taken in the morning.
Important instructions
- Water: Always take folic acid with a glass of water to aid absorption and make it easier to take.
- dietary 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 consistent supply.
Conclusion
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 body functions, promotes cardiovascular health, supports mental performance and contributes to skin and hair health. A conscious diet, complemented by necessary supplements, ensures that the body is optimally supplied with this important vitamin. By ensuring that we have sufficient folic acid intake, we can improve our overall health and lay the foundation for a longer, healthier life.
