FOLIC ACID
DESCRIPTION
Folic acid, or folate, was so named because it is found in green leaves, or foliage. It is sensitive to light, heat and air. Much of it (up to 65 percent) is lost during cooking, and dietary deficiency of folic acid is common. One study showed that 93 percent of men, 98 percent of women aged 18 to 54 years, and 84 percent of women aged over 55 years in the USA are deficient in folic acid.
Folic acid is involved in the formation of healthy cells, being necessary for DNA production and cell division.
DEFICIENCY SYMPTOMS
Inadequate folic acid intake can lead to anemia, for which symptoms include weakness, insomnia, forgetfulness, mental confusion and breathlessness. Folic acid deficiency during pregnancy has been linked to the development of spina bifida in newborns.
THERAPEUTIC USES
• megaloblastic anemia – Folic acid supplementation must be used under strict medical supervision for this treatment, as folic acid can mask pernicious anemia, a vitamin B12 deficiency.
Those WHO MAY NEED TO SUPPLEMENT
• pregnant women and women intending to start a family, because the fetus makes large demands on folic acid stores
• celiac disease
• the elderly
• alcoholics
RECommmended DIETARY ALLOWANCE
Age Folic acid (mcg/day)
0-6 months………………………………………………… 25
6-12 months………………………………………………. 35
1-3 years…………………………………………………….. 50
4-6 years…………………………………………………….. 75
7-10 years………………………………………………….. 100
11-14 years (males)…………………………………… 150
15-18 years (males)…………………………………… 200
19-24 years (males)…………………………………… 200
25-50 years (males)…………………………………… 200
51+ years (males)……………………………………… 200
11-14 years (female)…………………………………. 150
15-18 years (females)……………………………….. 180
19-24 years (females)……………………………….. 180
25-50 years (females)……………………………….. 180
51+ years (females)…………………………………… 180
Pregnancy…………………………………………………. 400
Lactation, 0-6 months………………………………. 280
Lactation, 6-12 months……………………………. 280
BEST FOOD SOURCES
Food Folic Acid (mcg/100g)
brewer’s yeast…………………………………………. 2400
wheat germ …………………………………………….. 310
wheat bran………………………………………………. 260
nuts………………………………………………………….. 110
pig’s liver…………………………………………………. 110
leafy green vegetables…………………………….. 90
pulses……………………………………………………….. 80
bread, whole-meal………………………………….. 39
eggs…………………………………………………………… 30
bread, white…………………………………………….. 27
fish, fatty………………………………………………….. 26
bananas……………………………………………………. 22
potatoes……………………………………………………. 14
SAFETY
Folic acid is generally regarded as having little risk of toxicity in itself, but large doses are to be avoided. This is because large doses of folic acid may mask a vitamin B12 deficiency. For this reason, supplements containing high doses of folic acid are not available.
INTERACTIONS & CONTRAINDICATIONS
As one of the B-complex vitamins, folic acid is best taken with the other B vitamins.
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