Folic acid, also known as vitamin B9 , is a water-soluble vitamin that plays a crucial role in cell division and the production of DNA and RNA. It is especially important for the body's growth and development, especially during pregnancy. Folic acid also supports red blood cell formation and helps regulate homocysteine, which is important for heart health. In this article, you'll learn about the benefits of folic acid, how it works in the body, and how to use it safely.

What is folic acid (vitamin B9)?

Folic acid is the synthetic form of vitamin B9 used in dietary supplements and fortified foods. In natural foods, vitamin B9 is found in the form of folate . Both forms are necessary for cell division and the formation of genetic material essential for cell function and growth. Folic acid is especially important during pregnancy to prevent birth defects such as neural tube defects and to support the development of the nervous system [1].

In addition to the name vitamin B9, folic acid is also known as folate or pteroylmonoglutamic acid , with folate being the natural form found in foods. In dietary supplements, folic acid is usually used, which is easier to produce synthetically and more stable than folate [2].

Folate occurs naturally in the form of folate in many foods, including leafy vegetables such as spinach and kale, legumes, citrus fruits, and fortified cereal products. It is also produced synthetically and is often added to dietary supplements or fortified foods such as bread and breakfast cereals to increase daily intake [3].

Folic acid is produced synthetically for use in dietary supplements and fortified foods. It is synthesized from pteroylmonoglutamic acid, a stable form of vitamin B9 that is well suited for supplementation. In the body, folic acid is converted into its active form to participate in metabolic processes [4].

Health Benefits of Folic Acid

One of the most well-known benefits of folic acid is its role in supporting a healthy pregnancy. Folic acid is crucial for early fetal development, particularly the formation of the neural tube that develops into the spine and brain. Getting enough folic acid before and during pregnancy can significantly reduce the risk of neural tube defects such as spina bifida. For this reason, women who want to become pregnant are recommended to take 400 to 800 micrograms of folic acid daily [5].

Folic acid is essential for cell division and growth because it is involved in the synthesis of DNA and RNA, the building blocks of genetic material. It is especially important during periods of rapid growth such as childhood, adolescence and pregnancy. Folic acid deficiency can lead to cell division disorders and health problems such as anemia because it is also needed for the formation of red blood cells [6].

Folic acid plays a role in regulating blood levels of homocysteine, an amino acid that, in high concentrations, can increase the risk of cardiovascular disease. Along with other B vitamins such as vitamin B6 and B12, folic acid helps convert homocysteine ​​into methionine, thereby reducing the risk of arteriosclerosis and heart disease. Studies show that adequate folic acid intake can reduce the risk of strokes and heart attacks [7].

Folic acid may also help support mental health, particularly in the treatment of depression. Low folate levels have been linked to an increased risk of depression and other mental disorders. Folic acid is necessary for the production of neurotransmitters such as serotonin and dopamine, which are crucial for mood and emotional well-being [8].

Some research suggests that folic acid may help reduce the risk of certain types of cancer, particularly colorectal cancer. Through its role in cell division and DNA repair, folic acid may help prevent the growth of cancer cells. However, research in this area is still inconclusive, and there is some evidence that excessive folic acid intake may increase the risk of cancer in some cases [9].

How does folic acid work in the body?

Folic acid is converted in the body into its active form, tetrahydrofolate (THF) , which is involved in DNA and RNA synthesis. This is crucial for cell division and the growth of new cells. Folic acid also supports the breakdown of homocysteine, a potentially harmful byproduct of protein breakdown, and helps convert it into beneficial amino acids such as methionine. In this way, folic acid contributes to maintaining heart health and cellular function [10].

Recommended dosage and use of folic acid

The recommended daily allowance (RDA) of folic acid for adults is about 400 micrograms per day. Pregnant women should increase their intake to about 600 to 800 micrograms to minimize the risk of neural tube defects in the fetus. A daily dose of about 500 micrograms is recommended for breastfeeding women. In certain cases, such as cardiovascular disease or folic acid deficiency, a higher dosage may be required [11].

Folic acid can be taken at any time of the day, preferably with a meal to maximize absorption. Pregnant women or women who are trying to become pregnant should start taking folic acid before they become pregnant, as the fetal neural tube is already developing in the first weeks of pregnancy. It is recommended that folic acid be taken throughout the day if a higher dosage is required [12].

Side effects and safety of folic acid

Folic acid is generally considered safe and well tolerated, especially at recommended doses. Because folic acid is water-soluble, the body excretes excess amounts in the urine. However, in very high doses (over 1,000 micrograms per day), folic acid could have negative effects, including masking a vitamin B12 deficiency, which can lead to neurological damage. For this reason, it is recommended to follow the dosage recommendations [13].

Rare side effects of folic acid include stomach upset, nausea and an unpleasant taste in the mouth. However, these symptoms usually only occur with extremely high doses. Long-term use of high doses may mask a vitamin B12 deficiency, which can lead to nerve damage. It is recommended to consult a doctor if higher doses need to be taken [14].

Folic acid compared to other B vitamins

Folic acid and vitamin B12 often work together to regulate homocysteine ​​levels in the blood and support cell division. While folic acid is primarily involved in DNA synthesis and cell division, vitamin B12 plays a key role in red blood cell formation and nervous system function. Deficiency in either vitamin can lead to a type of anemia known as megaloblastic anemia [15].

Folic acid and vitamin B6 both support the breakdown of homocysteine ​​and thus contribute to heart health. However, vitamin B6 plays a larger role in protein metabolism and the formation of neurotransmitters, while folic acid is mainly important for cell division and growth. Both vitamins complement each other and are important for metabolism and general health [16].

Natural Sources of Folic Acid

Folic acid occurs naturally in many foods, especially leafy greens such as spinach, kale and arugula. Other foods rich in folate include legumes (e.g. lentils and chickpeas), citrus fruits, whole grains and fortified cereal products. To meet daily folic acid requirements, it is important to choose a balanced diet with a variety of folate-rich foods [17].

Final Thoughts on Folic Acid

Folic acid (vitamin B9) is an essential vitamin that is crucial for cell division, DNA synthesis, and supporting pregnancy. It plays an important role in preventing birth defects, regulating homocysteine ​​levels, and heart health. Whether through natural foods or supplements, getting enough folic acid is crucial for overall health and well-being.

references

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[6] National Institutes of Health. Folic Acid and Cell Division. Available at: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
[7] Examine.com. Folic Acid for Heart Health. Available at: https://examine.com/supplements/folic-acid/
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[13] WebMD. Folic Acid Safety and Side Effects. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-1017/folic-acid
[14] Healthline. Folic Acid Side Effects. Available at: https://www.healthline.com/nutrition/folic-acid-side-effects
[15] Examine.com. Folic acid vs vitamin B12. Available at: https://examine.com/supplements/vitamin-b12/
[16] Examine.com. Folic acid vs vitamin B6. Available at: https://examine.com/supplements/vitamin-b6/
[17] National Institutes of Health. Natural Sources of Folic Acid. Available at: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/