Folic acid for a healthy nervous and cardiovascular system!

What is folic acid?

It is a water-soluble vitamin and belongs to the complex of B vitamins (B9). Vitamin B9 is found in foods in its natural form (called folic acid – folate or folacin) as well as in dietary supplements in its synthetic, stable form (called folic acid – folic acid). The term folic acid, however, is often referred to for convenience in all forms of folic acid.

Folic acid, or vitamin B9, is one of the well-known and well-studied vitamins of the B-complex. It was considered an anti-anemia agent and not unjustly, as its deficiency leads to megaloblastic anemia.

But why do we need folic acid so much?

It is an essential vitamin for the body, as the body is unable to synthesize it. Its intake is ensured only through food or through dietary supplements. The body needs folic acid for cell proliferation through DNA synthesis, for RNA synthesis and genetic information, and for cell division, especially in the first trimester of pregnancy. It is used for the production of red blood cells, where in case of lack it can cause anemia. In addition, it contributes to the development of nerve tissue and in general all the tissues of the body, especially in the developmental stage as well as in the metabolism of amino acids (proteins).

Which foods are rich in folic acid?

Some of the natural sources that are rich in folic acid are listed below:

• beef liver
• boiled spinach
• black eyed peas
• asparagus
• brussels sprouts
• lettuce
• avocado
• broccoli
• mustard greens
• peas
• red beans
• canned tomato juice
• crab crab
• orange juice
• dried roasted peanuts
• fresh orange and grapefruit

Foods with the highest concentration are spinach, liver, yeast, asparagus and brussels sprouts, while in lower concentrations it is found in meat and poultry, eggs, seafood and fortified cereals and grains.

Which groups of people need to take folic acid?

The most important group that must necessarily cover the recommended daily intake are all pregnant women and women who may become pregnant.

Women who do not get enough folic acid have an increased risk of developing central neural tube dysplasia and neurological disorders during pregnancy. In addition, inadequate maternal folic acid intake in pregnancy has been associated with low birth weight, preterm birth, and fetal growth retardation.

What happens when there is a lack of folic acid?

Individual folic acid deficiency is not very common. Usually, folic acid deficiency coexists with vitamin B12 and / or vitamin B6 deficiency and is caused by a poor diet, alcoholism, and malabsorption syndrome.

Consequences of folic acid deficiency:

Megaloblastic anemia

Its deficiency causes a type of anemia called megaloblastic anemia, also known as macrocytic anemia. It is characterized by large immature erythrocytes (red blood cells), lack of vitamin B12 and folic acid (vitamin B9).

The symptoms of anemia are:

• fatigue
• difficulty concentrating
• irritability
• hair loss,
• headaches
• palpitations
• shortness of breath
• appearance of herpes / aphthae on the mucous membrane of the mouth and lips
• paleness

Cardiovascular health and folic acid

Folic acid is essential for the conversion of homocysteine ​​to methionine. Homocysteine ​​is an amino acid that results from the breakdown of proteins. Lack of folic acid leads to an increase in homocysteine ​​levels in the blood and an increase in cardiovascular risk. Supplementation of folic acid helps to reduce the concentration of homocysteine ​​in the blood and reduce the risk of stroke.

Dementia, cognitive function and Alzheimer’s disease

Many observational studies have shown that folic acid deficiency is associated with an increased risk of poor cognitive function, senile dementia and Alzheimer’s disease. Supplementation with folic acid, vitamin B12 and B6 or a complex of all B vitamins has been shown to be beneficial. However, studies are pending to confirm the benefit of taking them if there is already a reduction in mental function.

Depression

People with low levels of folic acid are more likely to suffer from depression or not respond well to antidepressant therapy. Folic acid supplementation seems to make antidepressant treatment more effective.

Risk groups

The people most at risk are:

• women
• pregnant women
• alcoholics
• people with malabsorption syndrome
• people with poor nutrition

Folic acid supplements

Folic acid is available in multivitamin formulas, in dietary supplements for pregnant women, in formulas with B vitamins as well as individually. The bioavailability of folic acid through supplements is very high from 85-100%. It is recommended to be taken without food.

Before taking folic acid supplementation, it is recommended to have a test to check for possible vitamin B12 deficiency as excessive folic acid intake may mask its deficiency.

Dose

Folic acid intake varies according to stage of development and sex. Adults should take 400mcg daily, while the needs in pregnancy and breastfeeding amount to 600mcg daily. The upper safe limit for adults is 1000mcg.

Contraindications – interactions

There are some treatments that can affect the way folic acid works. Folic acid can also affect the way other medications work.

Do not take folic acid within 2 hours before or after taking indigestion treatment (antacids containing aluminum or magnesium), as they may stop the proper absorption of folic acid.

Side effects

When used orally in appropriate doses, folic acid is probably safe.

Oral consumption of folic acid can cause:

• Bad taste
• Motion sickness
• Loss of appetite
• Confusion
• Sleep disorder

In conclusion, folic acid is the synthetic form of folic acid, an important vitamin B. Most people get enough folic acid from their diet, however there are people who are at risk for deficiency. In addition, women who wish to become pregnant may need to take folic acid supplements.

At Vita4you.gr you will find a wide variety of supplements with folic acid – vitamin B9!