People often ask what is folic acid and how much to take. They say supplementation of folate before conception reduces the risk of Spina Bifida.
Experts do not know the exact cause, but they have identified maintaining healthy levels of folate (called folic acid when taken via a supplement) as a key factor in prevention.
What is Folate?
Folate is the natural form of vitamin B9, a water-soluble vitamin essential for various bodily functions. It plays a crucial role in forming DNA and RNA, which are the building blocks of cells. Folate helps metabolize proteins and form red blood cells, aiding a woman’s body in producing healthy red blood cells. Taking folate before and during the first three months of pregnancy does not guarantee the baby will not have SB, but it can significantly reduce the risk. Research shows that women who could become pregnant can reduce the risk of neural tube defects like Spina Bifida by up to 70% by taking a multivitamin with folate.
Where do I get Folate?
You can get folate from a variety of foods. Foods rich in folates are green leafy vegetables, grains, seeds and seafood. Many cereals and bread are fortified with folate. While a diet rich in folate is beneficial, most people don’t get enough from food alone. To ensure you get the right amount, eat a healthy diet and take a daily vitamin with folic acid (FA).
The best sources of folates include:
- Beef liver
- Boiled spinach
- Black-eyed peas
- Asparagus
- Brussels sprouts
- Lettuce
- Avocado
- Broccoli
- Mustard greens
- Green peas
- Kidney beans
- Canned tomato juice
- Dungeness crab
- Orange juice
- Dry-roasted peanuts
- Fresh orange and grapefruit
- Papaya
- Banana
- Hard-boiled egg
- Cantaloupe
High Folate foods chart
How much Folic Acid a woman needs?
Women of childbearing age should take folic acid before and during the first three months of pregnancy. Because half of the pregnancies across the globe are unplanned, medical experts recommend that women take a vitamin with 400 mcg (0.4 mg) of folic acid daily before conception and during the early weeks of pregnancy. Women in general, should take this dosage of folic acid during the years of their lives when there is a possibility of them bearing a child.
Additionally, women who have a child or sibling with SB, have had an affected pregnancy, or have SB themselves should take 4000 mcg (4.0 mg) of folic acid for one to three months before and during the first three months of pregnancy. Research shows the likelihood of having a second baby with SB is about three per cent.
Folate deficiency symptoms
Some symptoms of folate deficiency include:
- Weakness
- Fatigue
- Trouble concentrating
- Headache
- Irritability
- Heart palpitations
- Sores on the tongue and inside the mouth
- A change in color of the skin, hair, or fingernails
- Irritability, headache, heart palpitations, and shortness of breath
Folate is also effective for
High levels of homocysteine – Oral consumption of folic acid effectively reduces homocysteine levels in individuals with normal to high homocysteine levels, as well as those suffering from kidney failure.
Toxicity caused by the drug methotrexate – Taking folic acid by mouth reduces nausea and vomiting caused by methotrexate treatment. Methotrexate is an effective medication for rheumatoid arthritis, but it may remove folate from the body, causing gastrointestinal symptoms.
Decline in memory and thinking skills – Taking folic acid by mouth, may improve memory and thinking skills in older people who have a larger decline in thinking skills than expected at that age.
Depression – Taking folic acid by mouth along with antidepressants seem to improve symptoms in some people with depression.
High blood pressure – Taking folic acid by mouth daily for at least 6 weeks reduces blood pressure in some people with high blood pressure who are not taking other blood pressure medications.
Who should not take Folic Acid?
A person should speak to a doctor before taking folic acid if they have any of the following as certain medications used to treat these conditions can interact with folate:
- Epilepsy
- Type 2 diabetes
- Rheumatoid arthritis
- Lupus
- Inflammatory bowel disease (IBD)
- Celiac disease
Please Note
The information provided on our website is not intended as medical advice for any individual. Since specific cases may differ from the general information presented, SASHA recommends consulting a qualified medical or other professional for personalized advice.
FAQ
What is the folic acid used for?
It is used to treat or prevent folate deficiency.
Can I use folic acid daily?
Yes, in the recommended dosage.
Is folic acid vitamin B12?
No. Vitamin B9, also called folate or folic acid, is one of 8 B vitamins.
Is folate good for hair?
It is also important for hair health, as it helps to produce keratin, a protein that makes up the structure of hair.
Is folate good for the skin?
It increases your skin’s hydration as it maintains your skin barrier function. This helps to lock in moisture and combat any further signs of dryness.
Can I take folate at night?
It is advised to consume folic acid during the day, as it digests better.
Does folic acid have side effects?
Higher doses might cause stomach upset, nausea, diarrhoea, irritability, confusion, behaviour changes, skin reactions, seizures, and other side effects.
About the Author
Raul/DJ Vivek
Meet Vivek Bharadwaj, a remarkable individual who has defied the odds and soared to new heights despite living with Spina Bifida. As the founder of the Sasha Foundation, Vivek tirelessly advocates for others facing similar challenges. His unwavering commitment to support, awareness, and empowerment had made a lasting impact on the Spina Bifida community.
