Folate (folic acid)

General description

Folate (vitamin B-9) is important in the formation of red blood cells and for healthy cell growth and function. The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine.

Folate is mainly found in dark green leafy vegetables, beans, peas, and nuts. Fruits rich in folic acid include oranges, lemons, bananas, melons, and strawberries. The synthetic form of folate is folic acid. It is found in an essential component of prenatal vitamins and is found in many fortified foods such as cereals and pasta.

A diet lacking in foods rich in folate or folic acid can lead to folate deficiency. Folate deficiency can also occur in people who have conditions, such as celiac disease, that prevent the small intestine from absorbing nutrients from food (malabsorption syndromes).

The recommended daily amount of folic acid for adults is 400 micrograms (mcg). Adult women planning pregnancy or who may become pregnant should be advised to ingest 400 to 1,000 mcg of folic acid daily.

Research on the use of folic acid and oral folic acid supplements for specific conditions on:

Birth defects. Folic acid supplements can prevent neural tube birth defects. Taking a daily prenatal vitamin, ideally starting three months before conception, can help ensure that women are getting enough of this essential nutrient.

Folic acid deficiency Nutritional folate deficiency is treated with oral folic acid supplements. This type of deficiency is no longer a problem in many countries that fortify foods such as cereals and pasta with folic acid.

Heart and blood vessel disease and stroke. Folic acid works with vitamins B-6 and B-12 to control high levels of homocysteine ​​in the blood. Elevated homocysteine ​​levels can increase your risk of heart and blood vessel disease (cardiovascular disease).

Cancer

Some research suggests that folate may reduce the risk of various cancers.

Depression. Some evidence suggests that folic acid might be helpful in treating depression.

Dementia

There is not enough evidence to support folic acid supplementation for the prevention of dementia.