Folic acid is a vitamin found in foods we regularly eat such as broccoli, beans, and oranges. It is very important for the development of the fetal spinal cord during pregnancy and helps with better production of blood cells.

What is Folic Acid?

Folic acid1, scientifically known as folacin, pteroyl-L-glutamic acid, and popularly as Vitamin B9, is an important B complex vitamin, responsible for forming structural proteins and for improved production of blood cells. When consumed together with other B complex vitamins like vitamin B and C, its absorption in the body is more efficient. Its beneficial effects are reduced by substances like caffeine, nicotine, antacids, laxatives, contraceptives, and antibiotics. When the body lacks this vitamin, hypovitaminosis2 can occur, causing the following symptoms:

  • Anemia
  • Apathy
  • Severe headaches
  • Insomnia
  • Memory loss
  • Growth disorders
  • Digestive disorders

On the other hand, an excess can lead to hypervitaminosis, presenting opposite symptoms such as agitation, hyperactivity, and euphoria. To show these symptoms, folic acid levels must be well above normal.

Foods Containing It

We usually eat foods with folic acid without even realizing it; some of them are part of our daily diet such as beans and pasta. The recommended daily intake for healthy adults is 400 mcg, and for pregnant women, it’s 600 mcg to help the fetus develop properly. Folic acid is an essential vitamin for everyone and lacking this substance can have serious health consequences. That’s why daily intake is recommended for a healthy lifestyle. Folic acid is found in the following foods:

  • Lentils
  • Beef liver
  • Chicken liver
  • Okra
  • Black beans
  • Spinach
  • Pasta
  • Soy
  • Brewer’s yeast

In addition to the foods above, we also find folic acid in broccoli, dark leafy vegetables, citrus fruits, and egg yolk. In Brazil, a law was passed requiring that wheat flour sold in supermarkets must be fortified with folic acid and iron, as well as bread baked for general consumption in bakeries, reducing the incidence of anemia especially among children.

Alternative Forms of Consumption

Folic acid is easily found in foods, but it is also available at pharmacies in the form of vitamin supplements in tablets, drops, or solution. They are very affordable for the general public, and are recommended especially for pregnant women, as folic acid is responsible for fetal neural tube development3.

Benefits

Folic acid is a strong ally for staying healthy and is the main treatment for anemia in children and adults. Besides its effectiveness in helping the production of healthy sperm, improving male fertility. It is also a powerful fighter against colon cancer, working in the maintenance and repair of our body’s cells and helping combat free radicals that can cause cancer. It is also extremely important for protecting the heart by controlling cholesterol levels and removing homocysteine, the main cause of heart disease such as arterial blockages and strokes.

Recent studies have shown that folic acid helps in the treatment of depression, schizophrenia, and caring for people with autism. And since it is a substance that controls homocysteine levels, it helps prevent degenerative diseases like Alzheimer’s and other brain dementias. Another very important factor is that, when used with vitamins B12 and B6, folic acid helps prevent the development of eye diseases such as macular degeneration, since this disease is triggered by excessive homocysteine levels.

Folic Acid in Pregnancy

The use of folic acid during pregnancy is extremely important because it is responsible for forming the fetal nervous system and its use prevents serious diseases such as spina bifida. It’s recommended to consume it even before becoming pregnant, at least 3 months before conception, so a woman’s body is prepared to develop a healthy baby and thus ensure there’s no folic acid deficiency during pregnancy.

Even if a woman eats a healthy, rich, and well-balanced diet with all the necessary nutrients for the proper development of the fetus, all obstetrics specialists recommend supplementation to guarantee the baby’s best health. Folic acid plays a powerful role in the prevention of congenital anomalies that usually occur in the first trimester, ensuring the neural tube closes properly, preventing spina bifida and anencephaly. The neural tube forms in the very first month of pregnancy and will later develop into the baby’s brain and spinal cord. Most pregnancies are unplanned, and by the time a woman discovers she’s pregnant, it may already be too late to start supplementation and make up for the lack of folic acid.

Therefore, it is recommended that all women of reproductive age make sure to include folic acid–rich foods in their diet or, if they find it appropriate, use vitamin supplements, especially if they plan to become pregnant soon. The recommended amount by specialists for the best result is 0.4 milligrams daily, and women who have previously had babies with neural tube defects should be even more careful. Besides its crucial role in fetal development, folic acid helps prevent birth defects such as cleft lip and palate, heart defects, and urinary tract disorders. For mothers, benefits include prevention of anemia, heart disease, and even some types of cancer.