Folic Acid Supplement

Folic acid is a water-soluble B vitamin that is essential for cell growth and reproduction. Naturally occurring folic acid is known as folate. Folic acid is also called vitamin B9 or folacin. Pteroyl-L-glutamic acid and pteroyl-L-glutamate, are two forms of the water-soluble vitamin B9. Your body needs folate for synthesis and repair of DNA, protein metabolism and proper functioning of the brain. Folic acid is required for the production of red blood cells. Inadequate absorption of folic acid in the body can lead to serious health problems. Fatigue, loss of memory, problem while concentrating, glossitis, diarrhea, headaches, loss of appetite and weight loss are some of the major symptoms of folic acid deficiency. Folic acid deficiency can also cause anemia. Folic acid, when taken before and during pregnancy helps avoid birth defects in infants.

Folic Acid Supplementation

Dosage

Condition	Supplement Dosage (Daily)
Non Pregnant Female	400 mcg and more
Pregnant Women	600 mcg to 800 mcg and more
Men	400 mcg and more
Children (14 years and above)	150 mcg and, 300 mcg and more
Children (9-13 years)	300 mcg
Children (4-8 years)	200 mcg
Children (1-3 years)	150 mcg
Infants (7-12 months)	80 mcg
Infants (under 6 months)	65 mcg
Breast feeding women	500 mcg

Utmost care has to be taken while administering the supplements to infants. The daily dosage may vary according to the age, physical status and fitness of the person. Pregnant women need to have sufficient amount of folic acid in their body, as it promotes healthy growth of the fetus. During pregnancy, folic acid dosage may increase up to 1000 mcg to 1200 mcg. Dosage, up to even 4000 mcg may be recommended to women with a history of neural tube defects. In any case, it is necessary to take the supplements under the guidance of a physician.

Health Benefits

• Folic acid supplements taken prior to conception can help prevent birth defects like neural tube defects and heart defects in infants.
• The supplementation can prevent premature births.
• Folic acid helps relax blood vessels and hence, helps to decrease chances of people suffering from high blood pressure. The supplementation can thus prevent strokes.
• The supplements are also referred to as 'anti-aging supplements' as they help retain memory and mental acuity.
• The supplement, when taken with other B vitamins, helps regulate mood. It reduces the risk of depression.
• It can help prevent cancers like breast cancer and pancreatic cancer.

Side Effects

• It is suspected that the risk of developing prostate cancer is high in men who take vitamin B9 through supplements.
• Vitamin B9 supplementation can mask vitamin B12 deficiency which can eventually result in pernicious anemia. The supplements can affect absorption of Vitamin B12.
• Folic acid side effects like nausea, gas, bloating, diarrhea, skin rash, insomnia, seizures, abdominal cramps, irritability, psychotic behavior can be noticed in case of overdose of folic acid.

Numerous brands of vitamin B9 supplements are found in markets. Studies show that only 33% of the folic acid supplements tested, met U.S. Pharmacopeia standards. So, while choosing a supplement, you need to be extra cautious. Buy products of reliable brands only. Instead of opting for a supplement, you may go in for increasing your consumption of folate rich foods in your diet so that you won't have to face the side effects of folic acid.

Folate Rich Foods

Consumption of folate rich foods like spinach, dark leafy greens, brewer's yeast, asparagus, oranges, nuts, turnip, beet, mustard greens, Brussels sprouts, lima beans, soybeans, beef liver, root vegetables, red fruits, whole grains, banana, wheat germ, bulgur wheat, kidney beans, white beans, mung beans, oysters, salmon, avocado, milk, etc., can help avoid folic acid deficiency. Remember, cooking, light and high temperature may destroy most of the folates contained in vegetables, so you are expected to store vegetables in a dark, cool place and eat them quickly. In western diets, fortified cereals and breads do contain large amounts of folic acid.

Folic acid supplementation can be beneficial, but as a matter of fact, it may come with a price. An overdose can cause health complications instead of promoting better health. So, if you are thinking of taking folic acid through supplements, you should consult your physician beforehand. Opting for a healthy, balanced diet is the best way to treat folic acid deficiency.