Folate

Folic acid is a synthetic form of folate, a B vitamin that is essential for human health. It is also known as vitamin B9 or folacin. In this article, we will explore the importance of folic acid, its sources, functions, recommended intake, benefits, and potential side effects.

Folic acid

Importance of Folic Acid

Folic acid is essential for various physiological processes, including DNA synthesis, cell division, and red blood cell formation. It is especially crucial during pregnancy, as it helps to prevent neural tube defects in the developing fetus. Folic acid also plays a vital role in maintaining cardiovascular health, cognitive function, and immune system function.

Sources of Folic Acid

Folic acid is found in many foods, including leafy green vegetables (such as spinach and kale), citrus fruits, beans, and fortified cereals and bread. However, it is often difficult to consume enough folic acid through diet alone, which is why supplements are commonly recommended.

Functions of Folic Acid

Folic acid plays a critical role in several bodily functions, including:

• DNA synthesis: Folic acid is essential for the production of DNA, the genetic material that controls cell growth and development.
• Cell division: Folic acid is necessary for cell division and replication, which is essential for growth and development.
• Red blood cell formation: Folic acid helps to produce red blood cells, which carry oxygen throughout the body.
• Neural tube development: Folic acid is crucial for the proper development of the neural tube in fetuses, which becomes the brain and spinal cord.

Recommended Intake

The recommended daily intake of folic acid varies depending on age, gender, and other factors. According to the National Institutes of Health, the recommended daily intake of folic acid is:

• Infants (0-6 months): 65 mcg
• Infants (7-12 months): 80 mcg
• Children (1-3 years): 150 mcg
• Children (4-8 years): 200 mcg
• Children (9-13 years): 300 mcg
• Adolescents (14-18 years): 400 mcg
• Adults (19+ years): 400 mcg

During pregnancy, the recommended daily intake of folic acid increases to 600-800 mcg to prevent neural tube defects.

Benefits of Folic Acid

Folic acid has several potential health benefits, including:

• Prevention of neural tube defects: Folic acid supplementation during pregnancy can significantly reduce the risk of neural tube defects, including spina bifida and anencephaly.
• Cardiovascular health: Folic acid may help to lower homocysteine levels in the blood, which is a risk factor for heart disease and stroke.
• Cognitive function: Folic acid may help to improve cognitive function, particularly in older adults.
• Depression: Folic acid may help to alleviate symptoms of depression, although further research is needed.

Potential Side Effects

Although folic acid is generally considered safe, high doses may cause side effects such as:

• Nausea
• Bloating
• Gas
• Loss of appetite
• Sleep disturbances
• Skin reactions

In rare cases, high doses of folic acid may mask the symptoms of a vitamin B12 deficiency, which can lead to neurological damage if left untreated.

Summary

Folate (FOH-layt)is a nutrient in the vitamin B complex that the body needs in small amounts to function and stay healthy. Folate helps to make red blood cells. It is found in whole-grain breads and cereals, liver, green vegetables, orange juice, lentils, beans, and yeast. Folate is water-soluble (can dissolve in water) and must be taken in every day. Not enough folate can cause anemia (a condition in which the number of red blood cells is below normal), diseases of the heart and blood vessels, and defects in the brain and spinal cord in a fetus. Folate is being studied with vitamin B12 in the prevention and treatment of cancer. Also called folic acid.

Folate Resources
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