Top Health Benefits of Folic Acid : Why You Need It in Your Diet

Folic acid, also known as vitamin B9, plays a crucial role in red blood cell formation, cell growth, and overall body function. It is especially important during pregnancy, as it helps prevent birth defects and other complications caused by deficiency.

This essential vitamin is naturally found in green leafy vegetables, beans, peas, nuts, and various fruits like oranges, lemons, bananas, watermelon, and strawberries. Additionally, it is often added to fortified foods such as cereals and pasta.

A deficiency in folic acid can lead to serious health issues, making it vital to consume adequate amounts through a balanced diet. However, individuals with kidney disease, anemia, or certain infections should consult a healthcare provider before taking folic acid supplements, as they may have allergic reactions or other side effects.

Certain individuals may require higher amounts of folic acid to support their health. These include pregnant and breastfeeding women, women who have previously given birth to a child with spina bifida and are planning another pregnancy, and individuals taking medications for chronic conditions like diabetes. Additionally, people with sickle cell anemia, those with cerebral palsy, and individuals undergoing dialysis may need increased folic acid intake. Consulting a healthcare provider is essential to determine the appropriate dosage based on individual health needs.

Top Health Benefits of Folic Acid

Folic acid is a water-soluble vitamin that plays a vital role in DNA synthesis, red blood cell production, and cell division. It is essential for overall growth and development and contributes to brain health, particularly during pregnancy. Pregnant women require higher amounts of folic acid compared to others, as it helps prevent various health complications. Ensuring an adequate intake during this critical period offers numerous benefits, including reducing the risk of birth defects and supporting fetal brain development.

• Supports Rheumatoid Arthritis Treatment : Folic acid is often prescribed alongside methotrexate, a common medication for rheumatoid arthritis. While methotrexate is effective in managing the disease, it can cause digestive side effects in 20% to 65% of users. However, supplementing with folic acid has been shown to reduce these side effects by up to 79%, making treatment more tolerable and improving patient adherence.
• May Help Reduce the Risk of Autism : research suggests that taking folic acid before pregnancy and during early pregnancy may lower the risk of autism in children. One study found a potential link between adequate folic acid intake and a reduced likelihood of autism spectrum disorder. However, further studies are needed to confirm its effectiveness in preventing the condition.
• Helps Prevent Neural Tube Defects : Folic acid is essential during pregnancy to reduce the risk of birth defects, particularly neural tube defects (NTDs). These defects affect the brain, spine, or spinal cord and can lead to serious health complications. Taking folic acid supplements and consuming folic acid-rich foods before and during early pregnancy significantly lowers the risk of NTDs, making it a crucial nutrient for fetal development.
• Supports Skin Health and Vitiligo Treatment : Folic acid plays a role in maintaining healthy skin and may help manage certain skin conditions, including vitiligo. Vitiligo is a disorder that causes the loss of skin pigment, leading to white patches. Research suggests that combining folic acid with vitamin B12 may help slow the spread of vitiligo and improve skin pigmentation in affected individuals. However, further studies are needed to confirm its full effectiveness in skin treatment.
• May Help Reduce Cancer Risk : Folic acid plays a crucial role in gene expression and healthy cell growth, which may help protect against certain types of cancer. Adequate intake of folic acid has been linked to a lower risk of breast, lung, bowel, and pancreatic cancer. This is because folic acid supports DNA stability, reducing the formation of abnormal or unstable DNA that can contribute to cancer cell growth.
• Helps Lower Homocysteine Levels and Protect Heart Health : Folic acid plays a key role in reducing levels of homocysteine, an inflammatory amino acid linked to an increased risk of heart disease. By converting homocysteine into methionine, folic acid helps lower its concentration in the blood, which in turn reduces the risk of heart-related conditions. Maintaining healthy homocysteine levels through adequate folic acid intake can support cardiovascular health and prevent potential heart issues.
• Supports Digestive Health and Treats Wheat Allergy : Folic acid is beneficial for treating various digestive issues, including wheat allergy. It helps support overall digestive health and can alleviate some of the discomfort associated with food sensitivities. By maintaining adequate folic acid levels, individuals may experience improved digestion and reduced symptoms related to digestive disorders.
• Boosts Male Fertility : Folic acid has been shown to enhance sperm production and improve fertility in men. A study found that men who took 5 milligrams of folic acid daily for 26 weeks experienced a 74% increase in sperm count. This suggests that folic acid may play an important role in supporting male reproductive health and boosting fertility.

Side Effects of Folic Acid

While folic acid is essential for health, it can cause side effects in some individuals, especially when taken in excess or if the body is deficient. Common side effects include :

• Mood changes.
• Nausea, stomach upset, or a bitter taste in the mouth.
• Severe diarrhea.
• Poor growth.
• Swollen tongue.
• Loss of appetite and weight loss.
• Difficulties with memory and perception.
• Peptic ulcers.
• Mouth sores.

Recommended Daily Doses of Folic Acid

Folic acid can be obtained through both food sources and supplements. However, it’s important to adhere to the recommended daily intake to avoid potential side effects from excessive doses. Below are the general recommended daily amounts (Recommended Daily Allowance – RDA) for different age groups :

Read also : Symptoms of vitamin D deficiency