What is Folic Acid?
Folic acid is the synthetic form of vitamin B9 used as a supplement or in fortified foods. All B vitamins are used to help the body turn food into energy. Folic acid is used to generate new cells, build proteins, make red blood cells, and create DNA. It may also help prevent certain health conditions like stroke and heart disease. You can consume vitamin B9 naturally in some foods (folate), but most people require supplements to get a sufficient amount. Folate is a water-soluble vitamin that is not readily stored in the body like fat-soluble vitamins. Consequently, this nutrient needs to be replenished daily to maintain healthy levels. Folic acid supplements are easily digested and absorbed in the body.
Food sources that are rich in folate include:
- Green leafy vegetables (spinach, asparagus, broccoli, etc.)
- Beans
- Sunflower seeds
- Peanuts
- Whole grains
- Seafood
- Eggs and dairy
- Meat and poultry
Folic acid can be found in fortified:
What Causes Low Folic Acid?
When someone does not consume enough folic acid, it results in an insufficient amount of healthy red blood cells (folate deficiency anemia). The lack of dietary folate is the most common cause of folic acid deficiency. Certain conditions put people at a higher risk of folic acid deficiency. Increased risk factors that may cause a folic acid deficiency include:
- Pregnancy: A growing fetus requires folate to grow cells and prevent neural tube defects (NTDs).
- Alcoholism: Alcohol interferes with the absorption of folate and speeds up the rate of excretion. People with alcoholism also tend to substitute food for alcohol or have a poor diet that lacks folate.
- Digestive system disorders: Celiac disease and Crohn’s disease can decrease the absorption of folate. Intestinal surgeries may also interfere with the proper absorption of folate.
- Hemolytic anemia: This blood disorder occurs when blood red cells are destroyed faster than they can be made.
- Certain medications: Ulcerative colitis and anti-seizure drugs affect the absorption of folate.
- Overcooking fruits and vegetables: Excessive heat can destroy the naturally occurring folate in your produce.
Folic Acid Deficiency Symptoms
Signs of a folic acid deficiency include:
- Fatigue
- Weakness
- Shortness of breath
- Irregular heartbeat
- Difficulty concentrating
- Hair loss
- Pale skin
- Mouth sores
Folic acid deficiency may take 8-6 weeks to become evident. If you’re experiencing these symptoms or suspect you may have a deficiency, your doctor can properly diagnose you through a blood test. Folic acid supplements and a balanced diet will be prescribed to treat a deficiency. Other complications of a folic acid deficiency can include decreased cognitive function, depression, and infertility.