Folic Acid
What It Is
Folic acid is a water-soluble vitamin known by many other names--vitamin B9,
folate, folacin, and tetrahydrofolic acid. It is available in fresh leafy green
vegetables and liver. Folic acid is also manufactured synthetically and is
included in most multivitamin supplements. An injectable form is available by
prescription.
What It Does
Folic acid is essential for the formation of the DNA that makes up our genes and
the RNA that transmits their instructions. It is particularly important in the
body's production of red blood cells. Folic acid deficiency results in
megaloblastic anemia, an anemia similar to that caused by vitamin B12
deficiency. Symptoms include weight loss, digestive problems, and a burning
feeling in the tongue.
Why You Need It
Folic acid helps us grow and develop normally. It also regulates nerve cell
development in the embryo and the developing baby. Folic acid supplements are
used to treat the anemia that may occur with alcoholism, liver disease,
pregnancy, breastfeeding, or the use of oral contraceptives.
Can You Take Too Much?
Very high amounts of folic acid have been taken over long periods of time
without any adverse effects. However, there is a chance that prolonged use of
large amounts might lead to the formation of folacin crystals in the kidneys or
cause severe neurologic problems. Symptoms such as loss of appetite, nausea,
gas, and abdominal bloating may occur if you take more than 1,500 micrograms of
folic acid per day.
Recommended Daily Allowances
ADULTS
For everyone 11 years and older the official recommended dietary allowance is
400 micrograms.
Women need an additional 400 micrograms of folic acid each day during
pregnancy. (It is believed that folic acid supplementation during pregnancy may
prevent the development of neural tube defects that can lead to mental
retardation.) Breastfeeding mothers need an extra 100 micrograms of folic acid
per day.
Many others may also require additional folic acid. People
who do not eat a well-balanced diet, those over the age of 55, people who abuse
alcohol or other drugs, and women who take oral contraceptives should discuss
the need for folic acid supplementation with their physicians.
CHILDREN
Best Dietary Sources
Folic acid is available in green leafy vegetables such as broccoli, spinach, and
romaine lettuce. It is important to note that cooking these vegetables reduces
the amount of folic acid the body receives. Other natural sources of folic acid
include: fruits--especially oranges and orange juice--calves' liver, brewer's
yeast, wheat germ, rice, barley, beans, peas, split peas, chickpeas, lentils,
soybeans, and sprouts.
One-half pound of fresh spinach contains 463 micrograms of
folic acid; 1 tablespoon of brewer's yeast provides 308 micrograms. One-half cup
of dry soybeans has 236 micrograms of folic acid; 1 cup of fresh orange juice
provides 164 micrograms.
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