Folic Acid – The Essence of Healthy Cells

What Is Folic Acid?

Folic acid, also known as vitamin B9, vitamin M, or folate, is an essential B vitamin that plays a crucial role in many of your body's biological processes. The term folic acid refers to the synthetic form of the vitamin with only one glutamate residue. The collective term folate, on the other hand, includes all folate-active compounds. [1]

Folic acid is a water-soluble vitamin not stored in the body for a long time and must, therefore, be taken in regularly with food.

What Is The Effect of Folic Acid In The Body?

Folic acid is a true all-rounder for your body's health. On a basic level, it helps to produce and repair the DNA and RNA in your cells. These genetic materials are like blueprints for all the functions and structures in your body. [1]

Without sufficient folic acid, cells cannot grow or divide properly, which is especially critical during pregnancy. During this formative time, folic acid supports the development of the neural tube in the fetus, which later develops into the brain and spinal cord — a process in which even minor deficiencies can have serious consequences (neural tube defects). [1]

However, folic acid is not only crucial for expectant mothers but for every adult as it promotes the production of red blood cells, which ensure that oxygen is transported efficiently throughout your body.

Without enough folic acid, anemia can occur, making you tired and lacking in energy. [1]

In addition, folic acid plays a role in regulating homocysteine levels in the blood. Vitamin B12 works closely with folic acid by supporting the conversion of homocysteine to methionine, an important step in the metabolic process that is essential for cell division and DNA synthesis. [1]

Folic acid, therefore, not only supports cell growth but also helps to keep your heart healthy and your body sufficiently supplied with oxygen — a must-have for an active and healthy life. [1]

So, if you make sure you get enough folic acid, you reap all the folic acid benefits and do your body good on many levels.

If you would like to find out more about the symptoms and consequences of folic acid deficiency, you should definitely go over this article from us.

What Is The Daily Folic Acid Requirement?

The recommended daily requirement of folic acid for adults is 330 µg folic acid or folate equivalents per day. From the age of 66, 300-400 µg [2]

Pregnant women should increase their intake to 550 µg per day to cover the increased requirement. During breastfeeding, breastfeeding mothers can reduce their intake to 450 µg. [2] In Switzerland, the folic acid intake of pregnant women is routinely tested. If you are unsure, ask your healthcare professional about this.

Please bear in mind that these are only reference values and your individual folate requirements may vary depending on your personal health data.

For the general population, it is important to consume folic acid regularly through food, as the body cannot store it for long.

In special phases of life such as pregnancy, targeted supplementation with folic acid is often necessary to cover the higher requirement and minimize the risk of malformations in the foetus. [1]

Which foods contain folic acid?

You can naturally meet your folic acid requirements by eating a balanced diet and regularly consuming folate-rich foods.

Folic acid is found in a wide variety of foods. We have picked out some of the best sources with their approximate folic acid content per 100 grams: [2]

• Sunflower seeds: 238 µg folate - sunflower seeds are particularly rich in folic acid and fiber; can be ideally integrated into salads, muesli or as a snack.
• Wheat bran: 195 µg folate - also rich in folic acid and fiber, ideal for muesli.
• Spinach: 145 µg folate - spinach is one of the richest sources and ideal for meeting folic acid requirements.
• Kale: 120 µg folate - Green vegetables such as kale are also an excellent source, especially in salads or as a side dish.
• Broccoli: 108 µg folate - Broccoli is versatile and provides a good amount of folic acid.
• Lentils: 180 µg folate - Pulses such as lentils are particularly rich in folic acid and are good for stews and salads.
• Chickpeas: 110 µg folate - Chickpeas are not only nutrient-rich, but also a great source of folic acid.
• Wholemeal products: 30-70 µg folate - Wholemeal products such as wholemeal bread or oatmeal also provide significant amounts.
• Eggs: 74 µg per egg.
• Avocado: 81 µg folate - Avocados are not only rich in healthy fats, but also a good source of folic acid.
• Strawberries: 44 µg folate - berries in summer, oranges in winter.
• Oranges: 30 µg folate - citrus fruits such as oranges offer a pleasant and fresh way to absorb folate.
• Cooked calf's liver: 245 µg - not everyone's cup of tea, but very rich in nutrients. Calf's liver contains a lot of vitamin A, selenium, B12, iron, zinc and copper.

What To Take Into Account When Eating Folic Acid Foods

When it comes to your folic acid supply, you should not only make sure you eat enough folate-rich foods but also know which factors influence the bioavailability of folic acid.

For example, folic acid antagonists are substances that can inhibit the effect of folate and folic acid. These include certain medications, such as methotrexate and antiepileptic drugs, as well as excessive alcohol consumption. [3]

On the other hand, there are foods that work synergistically with folate and improve folic acid absorption. Vitamin C-rich foods such as citrus fruits, berries, and peppers can increase the bioavailability of folic acid by promoting absorption in the intestine. [4]

So, make sure to combine these synergistic foods with your folate-rich foods to get the most out of your folic acid intake.

When Should I Supplement Folic Acid?

Taking folic acid supplements is particularly useful and often even necessary in several situations.

We have summarized some common circumstances where people should consider supplementing folate with folic acid:

Prevention of Birth Defects

One of the main reasons for supplementation of folic acid is to prevent birth defects. Women who want to become pregnant or are already pregnant are strongly recommended to take folic acid, as it significantly reduces the risk of severe birth defects, especially neural tube defects such as spina bifida (an open back). [1]

Folic Acid in Early Pregnancy

The need for folic acid is pexceptionallyhigh in early pregnancy when the neural tube of the fetus is forming — a process that takes place in the first few weeks after conception. It is, therefore, ideal to start taking folic acid before pregnancy if you want to have children. [1]

Folic Acid Deficiency

Another important reason for taking folic acid preparations and food supplements is folic acid deficiency. Various factors can cause such a deficiency. People with a diagnosed folic acid deficiency are likely to benefit from taking additional folic acid supplements to compensate for the deficiency and prevent health problems such as anemia. [2]

Increased Demand for Folic Acid

People who have an increased need for folic acid, such as people with cspecificgenetic variants (e.g., MTHFR mutation), older adults, or people with chronic diseases such as heart disease, should also consider supplementation.

In such cases, taking a folic acid supplement can help to lower homocysteine levels in the blood and, therefore, reduce the risk of cardiovascular disease.

If you would like to find out more about the causes and effects of folic acid deficiency, you can read about them in our article on folic acid deficiency. There, you will find detailed information on how a deficiency develops and manifests and what you can do about it.