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| Folic acid |
Vitamin B9, also called folic acid or folate, is one of eight water-soluble B vitamins. All B vitamins help the body to convert carbohydrates into glucose (sugar), which is "burned" to produce energy. These B vitamins, often referred to as B complex vitamins, are essential in the breakdown of fats and protein. B complex vitamins also play an important role in maintaining muscle tone along the lining of the digestive tract and promoting the health of the nervous system, skin, hair, eyes, mouth, and liver. Folic acid is crucial for proper brain function and plays an important role in mental and emotional health. It aids in the production of DNA and RNA, the body's genetic material, and is especially important during periods of high growth, such as infancy, adolescence and pregnancy. Folic acid also works closely together with vitamin B12 to regulate the formation of red blood cells and to help iron function properly in the body. Vitamin B9 works closely with vitamins B6 and B12 as well as the nutrients betaine and S-adenosylmethionine (SAMe) to control blood levels of the amino acid homocysteine. Elevated levels of this substance appear to be linked to certain chronic conditions such as heart disease and, possibly, depression and Alzheimer's disease. Some researchers have even speculated that there is a connection between high levels of this amino acid and cervical cancer, but the results of studies regarding this have been inconclusive. Folic acid deficiency is the most common B vitamin deficiency. Animal foods, with the exception of liver, are poor sources of folic acid. Plant sources rich in folic acid are frequently not obtained in adequate amounts in the diet. Alcoholism, irritable bowel syndrome, and celiac disease contribute to deficiency of this important nutrient. Folic acid deficiency can cause poor growth, tongue inflammation, gingivitis, loss of appetite, shortness of breath, diarrhea, irritability, forgetfulness, and mental sluggishness. Pregnancy can put a woman at risk for folic acid deficiency as the fetus easily depletes a mother's nutrient reserves. Folic acid deficiency during pregnancy increases the risk for neural tube defects including cleft palate, spina bifida, and brain damage. Neural tube defects are birth defects caused by abnormal development of the neural tube, a structure that eventually gives rise to the central nervous system (the brain and spinal cord). In 1996, the U.S. Food and Drug Administration (FDA) authorized the addition of folic acid to many grain foods (such as bread and cereal). Since this time, the prevalence of neural tube defects in the United States has decreased. Rich sources of folic acid include spinach, dark leafy greens, asparagus, turnip, beet and mustard greens, Brussels sprouts, lima beans, soybeans, beef liver, brewer's yeast, root vegetables, whole grains, wheat germ, bulgur wheat, kidney beans, white beans, lima beans, mung beans oysters, salmon, orange juice, avocado, and milk. Daily recommendations for dietary folic acid are listed below: Pediatric * Infants under 6 months: 65 mcg (adequate intake) * Infants 7 to 12 months: 80 mcg (adequate intake) * Children 1 to 3 years: 150 mcg (RDA) * Children 4 to 8 years: 200 mcg (RDA) * Children 9 to 13 years: 300 mcg (RDA) * Adolescents 14 to 18 years: 400 mcg (RDA) Adult * 19 years and older: 400 mcg (RDA) * Pregnant women: 600 mcg (RDA) * Breastfeeding women: 500 mcg (RDA) Amounts recommended for heart disease range from 400 to 1,200 mcg. Side effects from folic acid are rare. Very high doses (above 15,000 mcg) can cause stomach problems, sleep problems, skin reactions, and seizures. Folic acid supplementation should always include Vitamin B12 supplementation (400 to 1000 mcg daily) because folic acid can mask an underlying vitamin B12 deficiency, which can cause permanent damage to the nervous system. In fact, taking any one of the B complex vitamins for a long period of time can result in an imbalance of other important B vitamins. For this reason, it is generally important to take a B complex vitamin with any single B vitamin. |