folic acid

1. Functions of Folic Acid

• DNA and RNA Synthesis: Essential for cell division, growth, and repair.
• Red Blood Cell Formation: Prevents anemia by aiding in the production of healthy red blood cells.
• Neural Tube Development: Crucial for fetal brain and spinal cord formation, reducing the risk of neural tube defects like spina bifida and anencephaly.
• Mental Health: Supports neurotransmitter function, potentially aiding in depression management.
• Cardiovascular Health: Helps break down homocysteine, an amino acid linked to heart disease.

2. Dietary Sources of Folate

Folate occurs naturally in food, while folic acid is its synthetic form, often added to supplements and fortified foods.

• Vegetables: Spinach, kale, broccoli, Brussels sprouts, asparagus.
• Legumes: Lentils, chickpeas, black beans.
• Fruits: Oranges, bananas, avocados.
• Animal Sources: Liver, eggs.
• Fortified Foods: Breakfast cereals, pasta, rice, and bread.

3. Deficiency Symptoms

Folate deficiency can result from poor diet, alcohol use, malabsorption (e.g., celiac disease), pregnancy, or certain medications (e.g., methotrexate, anticonvulsants). Symptoms include:

• Fatigue, weakness.
• Pale skin due to megaloblastic anemia.
• Mouth sores, tongue swelling.
• Poor growth in children.
• Depression, irritability, or cognitive issues.

4. Folic Acid and Pregnancy

• Women planning to conceive should take at least 400-600 mcg/day before and during early pregnancy to reduce neural tube defects.
• Higher doses (4 mg/day) may be recommended for those with a history of neural tube defects.

5. Upper Limits & Risks

• The tolerable upper intake level for adults is 1,000 mcg/day from supplements.
• Excess folic acid may mask vitamin B12 deficiency, leading to neurological damage if untreated.