What is folic acid and how is it beneficial: 6 scientific facts

Contents:

• Folic acid is essential for every cell in the body
• Folic acid deficiency increases the risk of serious diseases
• During pregnancy, the need for folic acid increases several times
• Taking folic acid can hide a deficiency of vitamin B12
• Excess folic acid can be harmful
• Heat processing of foods reduces the amount of folate in them

Folic acid is essential for every cell in the body

Folic acid is a synthetic form of vitamin B9, also known as folate. This vitamin plays a key role in the synthesis of components necessary for the formation of DNA chains. A deficiency of folate can lead to disturbances in the process of cell division and growth, which negatively affects health. It is important to maintain optimal folate levels in the body, especially during pregnancy, as it is critical for the proper development of the fetus.

Folates play a key role in maintaining the health of tissues where cells divide quickly and actively. This is especially true for systems such as the circulatory system, mucous membranes, skin, immune system, and intestinal wall. Adequate folate intake promotes normal cell division and repair, which is critical for these tissues.

Vitamin B9 plays a key role in the metabolism of homocysteine, an amino acid whose excess is associated with an increased risk of atherosclerosis and stroke. Without sufficient vitamin B9, homocysteine ​​cannot be converted into methionine, which leads to its accumulation in the blood and vascular damage. Maintaining normal vitamin B9 levels in the body is critical for reducing the risk of cardiovascular disease and improving overall health.

Vitamin B9, also known as folic acid, plays a key role in the synthesis of neurotransmitters—chemicals responsible for transmitting signals between nerve cells. It significantly affects cognitive function and is involved in mood regulation, making it an important element for maintaining mental health. A lack of vitamin B9 can lead to various disturbances in brain function and a deterioration in emotional state. Therefore, it is important to ensure adequate intake in the diet.

The adult body contains approximately 15–30 mg of folate, with about half of this store located in the liver. Insufficient folate in the diet can lead to deficiency in as little as 2–4 weeks. Folate, an essential B vitamin, plays a key role in DNA synthesis and maintaining cellular health. Ensuring adequate folate intake in the diet is essential for preventing various diseases and maintaining overall well-being.

Folic acid deficiency increases the risk of serious diseases

Folic acid deficiency does not manifest itself immediately, but its consequences can be serious. Folate deficiency in the body disrupts important biochemical processes, leading to the accumulation of damage. Over time, this can contribute to the development of various diseases. Folate plays a key role in maintaining health, so it is important to monitor its levels and adjust your diet if necessary.

• Megaloblastic anemia, a blood disorder, is one of the first symptoms of folate deficiency. Red blood cells become too large and do not mature fully, so they cannot effectively transport oxygen. As a result, a person experiences weakness, fatigue, shortness of breath, dizziness, and decreased concentration. Those at risk include the elderly, people with low gastric acidity, malabsorption syndrome, vegans, and those who have had part of their stomach removed.
• Increased risk of stroke, thrombosis, and atherosclerosis. Against the background of folate deficiency, unprocessed homocysteine ​​can cause damage to the vascular endothelium, increase inflammation, and provoke oxidative stress. Sometimes this leads to the formation of blood clots. Studies show that taking folic acid can reduce the risk of stroke by 21–25%, especially in regions with low folate intake [3].
• Cancer risk. The less folate in the body, the higher the risk of DNA strand replication errors, which can lead to the development of malignant tumors. Researchers have shown that low levels of vitamin B9 are associated with the risk of developing cancer of the gastrointestinal mucosa.
• Mental disorders and cognitive impairment. Folic acid deficiency can be associated with depression, irritability, and apathy. In older people, it is associated with an increased risk of dementia and cognitive decline. Those at risk include people with alcohol dependence, celiac disease, inflammatory bowel disease, and those taking methotrexate and anticonvulsants.

During pregnancy, the need for folic acid increases severalfold.

During pregnancy, especially in the first trimester, intensive division and growth of embryonic cells occurs. During this critical period, folic acid becomes one of the key vitamins necessary for the normal development and formation of vital organs of the fetus. Folic acid deficiency can lead to serious disorders, such as neural tube defects. Therefore, it is important to ensure adequate intake of this vitamin both before and during pregnancy to support the health of the mother and ensure the proper development of the child.

During the first 28 days of pregnancy, the neural tube is formed in the embryo, from which the spinal cord and brain subsequently develop. A folate deficiency in a woman's body during this critical period increases the risk of serious defects, such as spina bifida. This abnormality can be asymptomatic or cause serious abnormalities, including spinal disc herniation. Ensuring adequate folate levels in a pregnant woman's diet is an important step in preventing such disorders.

Often, disorders associated with folate deficiency can occur even before a woman knows she is pregnant. For this reason, doctors strongly recommend starting folic acid supplementation during the pre-pregnancy phase, 3-6 months before the planned conception. This will reduce the risk of birth defects and ensure the health of both mother and child. Adequate folic acid levels are important for normal fetal development and the prevention of various complications.

Folic acid plays a significant role in reducing the risk of preterm birth, gestational hypertension, preeclampsia, and low birth weight. Research shows that adequate folate intake can reduce the likelihood of congenital heart defects and other abnormalities. In addition, maintaining optimal folate levels in pregnant women is associated with a reduced risk of leukemia and other cancers in children.

Folic acid supplementation may mask vitamin B12 deficiency

Folic acid and vitamin B12 (cyanocobalamin) play a key role in bone marrow function and blood cell synthesis. Deficiency of these vitamins can lead to megaloblastic anemia. Taking high doses of folate can normalize hemoglobin levels and alleviate symptoms associated with impaired hematopoiesis. However, it should be noted that such treatment can mask vitamin B12 deficiency, which can have serious health consequences. Therefore, it is important to monitor the levels of both vitamins to ensure adequate hematopoiesis and prevent anemia.

Cyanocobalamin deficiency can have serious health consequences, particularly for the nervous system. One of the most vulnerable areas is the spinal cord, leading to the development of subacute combined degeneration. This severe and potentially irreversible condition damages both motor and sensory nerve fibers. Symptoms include persistent drowsiness, general weakness, increased irritability, and tingling and numbness in the extremities, including the hands and feet. Limited mobility and stiffness can also become part of daily life, significantly impairing the patient's quality of life. Therefore, it is important to monitor cyanocobalamin levels in the body and take prompt measures to correct them.

The risk of masking vitamin B12 deficiency is why many multivitamins and fortified foods contain both folic acid and cyanocobalamin in recommended doses. In the US, manufacturers are required to list folate content on packaging and often add 100% of the daily value of vitamin B12 to avoid potential imbalances. This is important for maintaining health, especially for at-risk groups such as vegetarians and the elderly, who may be at increased risk of vitamin B12 deficiency. Fortifying foods and taking multivitamins correctly helps provide the body with the nutrients it needs.

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Vitamin B12, also known as cobalamin, plays a key role in maintaining a healthy nervous system and the formation of red blood cells. To ensure adequate levels of vitamin B12 in the body, it is important to include foods rich in this nutrient in the diet. Here are 12 foods that contain significant amounts of vitamin B12.

Meat is one of the best sources of vitamin B12. Beef, chicken, and pork provide the body with the necessary amount of this vitamin. Fish, especially types like salmon, tuna, and trout, are also excellent sources. Dairy products, including milk, cheese, and yogurt, contain vitamin B12 and can be beneficial for people who do not eat meat.

Eggs are another food rich in vitamin B12. Egg yolks are especially rich in it. For vegetarians and vegans, it is important to know about plant-based sources of vitamin B12, such as fortified plant milks and cereals. Liver, especially beef liver, contains record amounts of vitamin B12 and can be useful for increasing its levels.

Seafood, such as shellfish and oysters, also provide the body with significant doses of vitamin B12. Including these foods in your diet will help maintain optimal health. Finally, vitamin B12-fortified supplements and multivitamins can be a good solution for those who don't get enough of this vitamin from food.

By eating a varied and balanced diet, you can easily achieve the required vitamin B12 level and maintain good health.

Excess folic acid can be harmful

Folates ingested from the outside are largely excreted in the urine. However, with long-term consumption of folic acid in doses exceeding 1000 mg per day, adverse effects may occur. It is important to monitor your intake of this vitamin, as excess folic acid can lead to various disorders in the body. It is recommended to follow the recommended intake and consult a doctor before taking supplements.

• stimulation of the growth of precancerous and cancerous cells that have already appeared in the body;
• nausea;
• vomiting;
• bitter taste in the mouth;
• irritability, emotional lability, sleep disturbances.

Data on the toxicity of folic acid remains limited. Experts strongly recommend taking this vitamin only as directed and strictly in accordance with the dosage prescribed by a doctor. Excessive consumption of folic acid can lead to undesirable health effects, so it is important to follow the recommendations of healthcare professionals for optimal effect.

Heat-processing foods reduces the amount of folate in them

Folate found in foods is a polyglutamate form of the vitamin. Before being absorbed in the intestine, these forms undergo processing, resulting in the loss of approximately half of their nutritional value. On average, the bioavailability of folate from natural sources is about 50%. In contrast, synthetic folic acid found in supplements or fortified foods is absorbed much better, reaching 85–100%. This emphasizes the importance of choosing folate sources to achieve optimal levels of the vitamin in the body.

It is important to include natural foods rich in folate in the diet. Folate, or vitamin B9, plays a key role in maintaining health, especially for pregnant women, as it promotes proper fetal development. Foods such as spinach, broccoli, lentils, and avocados are excellent sources of folate. Consuming these natural foods helps improve overall health, supports cardiovascular function, and helps normalize homocysteine ​​levels in the blood. Including foods high in folate in your daily menu will help provide your body with the necessary nutrients and maintain good health.

• Beef liver (100 g) - 215 mcg.
• Boiled spinach (½ cup) - 131 mcg.
• Boiled black beans (½ cup) - 105 mcg.
• Boiled asparagus (4 stalks) - 89 mcg.
• Avocado (½ cup) - 59 mcg.
• Whole grain bread (1 slice) - 50 mcg.
• Orange (1 small) - 29 mcg.
• Egg (1 pc.) - 22 mcg.
• Banana - 24 mcg.

The bioavailability of folates from food is significantly reduced by heat treatment. Prolonged cooking can destroy up to 50–70% of the vitamin. To preserve the maximum amount of folate, gentle cooking methods are recommended: steaming, sautéing, or adding greens to dishes at the end of the cooking process. For example, spinach that is boiled for 10 minutes loses almost half of its folate compared to raw food. Proper food preparation not only helps preserve nutrients but also improves the quality of the diet.

Raw vegetables and salads are an effective way to preserve the maximum amount of vitamins, especially folate. To enhance the absorption of vitamin B9, it's helpful to combine folate-rich foods with sources of vitamin C, which promotes its absorption. Furthermore, including protein in the diet is important, as it participates in the synthesis of enzymes necessary for folate metabolism. Thus, the right combination of products can significantly improve the overall health of the body and increase energy levels.