Folic Acid


Folic Acid (folate) is a water-soluble B vitamin necessary for proper health. It can be found naturally in foods or as dietary supplements. Its name is derived from the Latin word for leaf, folium, and it can be found in green leafy vegetables, asparagus, spinach, turnip greens, broccoli, dry beans and peas, tomatoes, citrus, fruits, liver and other organ products, and dried yeast.

Benefits of Folic Acid

Extensive cooking can destroy between 50-95% of folic acid content in a given food. Folic Acid is required to produce and maintain red blood cells. It is also needed for the synthesis of DNA and RNA, and may protect against DNA mutations that may lead to cancer. When taken early in pregnancy, Folic Acid may help to prevent birth defects of the brain and spinal cord. It is especially important during pregnancy and infancy, since these are periods of rapid cell division and growth. Additional studies indicate that Folic Acid may protect adults from heart disease, and cervical, colon, and breast cancers.

Folic Acid Intake

The Recommended Dietary Allowance for Folic Acid is 400 micrograms a day for adults over 19 years of age. 1,000 micrograms a day is considered the safe upper limit for intake. Woman attempting to become pregnant, or who are pregnant, should take slightly higher doses than 400 micrograms to prevent birth defects.

Folic Acid Deficiency

The body stores small quantities of folate, so a diet deficient in folic acid will present symptoms within a few months. Folic acid deficiency is common with malnourished individuals, or people who do not eat enough green leafy vegetables or citrus fruit. It is also prevalent in alcoholics, since large quantities of alcohol can interfere with the process of folic acid absorption. Anticonvulsant medications may also interfere with absorption and lead to deficiency. Pregnant or breastfeeding woman, and people involved with kidney dialysis treatments have increased needs for this vitamin, and may develop deficiencies.

Symptoms and Treatment

Symptoms of folic acid deficiency may be subtle, and may appear with anemia like symptoms. Fatigue is often a first sign, and a mix of additional signs may follow. These include:
  • Diarrhea

  • Anemia

  • Fatigue and weakness

  • Loss of appetite

  • Weight loss

  • Sore tongue

  • Headaches

  • Heart palpitations

  • Irritability

  • Reduced taste

  • Shortness of breath

  • Dizziness.


    • Deficiency during pregnancy may lead to low birth weight, premature infants, and birth defects such as spina bifida. Deficiency in children and infants may slow growth rate. If deficiency is suspected, you should see your doctor for diagnosis and differentiation. Treatment involves taking daily doses of folic acid supplements, as monitored by your physician.

    Folic Acid is not usually toxic, but high doses may antagonize nerve damage in people with Vitamin B12 deficiency.

    By Jerome Gaw           


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