3 Lesser-Known Folic Acid Benefits: Why Everyone Needs It

The body needs a variety of vitamins and minerals to function optimally. One category of vitamins that help support proper metabolism and energy production is the B vitamins.

There are eight B vitamins in total. They range from vitamin B1 (thiamin) to vitamin B12 (cobalamin). Folic acid—also known as vitamin B9—lies in between.

Though this vitamin is generally recommended for women of reproductive age, it benefits everyone. Before we get into what those benefits are, let’s first take a quick look at what folic acid is.

What Is Folic Acid?

The Centers for Disease Control and Prevention (CDC) explains that folic acid aids in the making of new cells. This is important for hair and nail growth. It also supports skin health.

Mount Sinai adds that folic acid plays a role in DNA and RNA production. That makes this vitamin critical during times of rapid growth. This includes infancy, the teen years, and during pregnancy.

Folic Acid vs. Folate: Are They the Same?

It’s not uncommon to have the terms “folic acid” and “folate” used interchangeably. But they aren’t the same things.

Yes, both are a B vitamin. Both are also known as vitamin B9. However, they are different in the form of vitamin B9. Folate is a natural form of this vitamin, while folic acid is synthetic. In other words, folic acid is created by man and added to a food or supplement. It doesn’t appear on its own as folate does.

Folic Acid and Women’s Health

Perhaps the best-known benefit of folic acid relates to birth defect prevention. That makes this vitamin critical during pregnancy. It is also recommended for women who are thinking about becoming pregnant. Getting enough folic acid before pregnancy helps reduce the risk of a birth defect developing in the growing fetus.

Folic acid is known to reduce the risk of a neural tube defect. This references a birth defect occurring in the spine or brain. This type of defect results from the neural tube not closing correctly. The CDC reports that a neural tube deformity generally occurs in early pregnancy. Often, it is before the pregnancy is even known.

A common neural tube issue impacting the spine is spina bifida. In spina bifida, the spinal cord isn’t effectively protected. The exposed spinal cord and nerves can become damaged as a result. This can affect leg movement and feeling. Roughly one in 2,758 babies are born with spina bifida.

A common neural tube issue in the brain is anencephaly. Babies with anencephaly are born with part of their brain and skull missing. This can affect their ability to think, as well as their coordination. It also often leaves a part of the brain exposed. This neural tube defect is less common than spina bifida, occurring in one in 4,600 births.

3 Lesser-Known Folic Acid Benefits

If you’re not pregnant or planning to become pregnant, do you need folic acid? Yes!

The Mayo Clinic reports additional health benefits associated with folic acid. That makes this form of vitamin B important for everyone. Here are three that are supported by research.

#1: Reduces Your Risk of Cardiovascular Disease

Heart disease is the leading cause of death in the U.S., according to the CDC. That makes it a significant public health issue. High blood pressure can increase your risk of heart disease. So too does high cholesterol and smoking. Yet, folic acid helps reduce heart disease risk. Research also indicates that folic acid can reduce the risk of stroke in patients with cardiovascular disease.

#2: Lowers Your Cancer Risk

Sloan Kettering Cancer Center shares that one of the purported uses for folate is cancer prevention. Though, admittedly, this vitamin requires a bit of a balancing act. If you don’t get enough folate, it can increase your cancer risk. But so can getting too much through fortified foods (folic acid). Also, high levels of unmetabolized folic acid can reduce the cytotoxicity of natural killer cells.

#3: May Aid in the Treatment of Depression

Depression can negatively affect the quality of life. It can also keep clients from hitting their fitness goals. Some research has connected folic acid with a reduction of depressive symptoms. A 2015 study states that it may offer extra benefits for those with depression due to taking acne medications or those who are genetically susceptible to this mental illness.

Consequences of Folic Acid Deficiency

Okay, we know that folic acid offers benefits beyond a healthy pregnancy. But what happens if you don’t get enough of this vitamin?

An article published by StatPearls indicates that deficiency in this vitamin can lead to:

• Elevated homocysteine levels, which increases your risk of arteriosclerosis

• Increased risk of diabetes-related congenital disabilities and autism when occurring in pregnant women

• Increased risk of childhood leukemia (again, when in pregnant women)

Another potential consequence is folate deficiency anemia. This type of anemia occurs when there isn’t enough folic acid in the blood. This is because folic acid aids in red blood cell production. If the red blood cell count gets too low, it can lead to anemia.

Folic Acid Intake Recommendations

The National Institutes of Health shares the recommended dietary allowances for folate. These are measured in mcg DFE.

One microgram (mcg) of DFE is equivalent to one mcg of folate in food. Though, the measurement changes with folic acid. In this case, 1 mcg DFE is equal to 0.6 mcg folic acid from fortified foods. The same measurement is used if a folic acid supplement is taken with food. If the folic acid supplement is taken on an empty stomach, this is equal to 1 mcg DFE.

Keeping this in mind, the recommended folate intake is as follows:

• 65 mcg DFE for infants, birth to 6 months

• 80 mcg DFE for toddlers, 7 months to 12 months

• 150 mcg DFE for children aged 1 to 3 years

• 200 mcg DFE for children aged 4 to 8 years

• 300 mcg DFE for teens aged 9 to 13 years

• 400 mcg DFE for adults

Since folic acid offers many pregnancy benefits, a pregnant woman needs more. During pregnancy, the recommended folic acid intake is 600 mcg DFE daily. Women who are lactating should consume 500 mcg DFE.

It’s not uncommon to find folic acid as part of a prenatal vitamin. Many doctors recommend this type of vitamin as part of early pregnancy supplementation.

Foods That Contain Folic Acid

Because folic acid is synthetic, you’ll only find it in fortified food. The term “fortified food” refers to food that has had nutrients added to it. This is different from folate, which occurs naturally in various foods. For instance, you’ll find folate in avocado, spinach, beans, and oranges.

Foods with folic acid fortification include:

• Enriched grains

• Bread

• Pasta

• Fortified breakfast cereals

Adding these foods to your diet can help you meet your recommended folic acid intake.

When a Folic Acid Supplement May Be Necessary

Most foods fortified with folic acid are carbohydrates. Therefore, if you follow a low-carb diet (such as the keto diet), you may benefit from taking folic acid supplements.

Supplementation is also recommended during pregnancy or when considering becoming pregnant. This helps ensure that the woman’s body obtains the amount of folic acid needed to support healthy fetal development.

Potential Side Effects of Folic Acid Supplements

Some people taking folic acid supplements may experience side effects. Among these effects are:

• Bad taste

• Nausea or loss of appetite

• Confusion

• Irritability

• Sleep issues

If you are allergic to folic acid supplements, you may develop a skin rash, redness, or itchiness. It may even trigger difficulty breathing. Do not take these supplements if you are allergic to them. And if you develop an allergic reaction, seek medical attention.

Who Should Not Take Folic Acid

The Mayo Clinic indicates that folic acid supplements may interact with certain medications. Therefore, it might not be safe for people taking anticonvulsants, barbiturates, methotrexate, or pyrimethamine. Anyone taking these drugs should check with their healthcare provider before taking a folic acid supplement.

Tips for Safe and Effective Folic Acid Supplementation

When taking dietary supplements, it’s important to follow instructions on the product label. Taking too much vitamin supplements doesn’t necessarily mean that it will offer more benefits. In some cases, it could even make the amount of the vitamin consumed toxic.

Want to provide clients supplement advice? Become an ISSA Certified Nutritionist. This course teaches you all about vitamin and mineral recommendations and supplementation. This enables you to help clients choose the best supplement for them based on their condition, needs, and health goals.

References

"Folic Acid". 2022. Centers For Disease Control And Prevention. https://www.cdc.gov/ncbddd/folicacid/about.html.

"Vitamin B9 (Folic Acid) Information | Mount Sinai - New York". 2022. Mount Sinai Health System. https://www.mountsinai.org/health-library/supplement/vitamin-b9-folic-acid.

"Facts About Neural Tube Defects". 2022. Centers For Disease Control And Prevention. https://www.cdc.gov/ncbddd/birthdefects/facts-about-neural-tube-defects.html.

"Spina Bifida Data And Statistics | CDC". 2022. Centers For Disease Control And Prevention. https://www.cdc.gov/ncbddd/spinabifida/data.html.

"Facts About Anencephaly | CDC". 2022. Centers For Disease Control And Prevention. https://www.cdc.gov/ncbddd/birthdefects/anencephaly.html.

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Wang, Yuan, Yang Jin, Yao Wang, Li Li, Yanhong Liao, Yun Zhang, and Dan Yu. 2019. "The Effect Of Folic Acid In Patients With Cardiovascular Disease". Medicine 98 (37): e17095. doi:10.1097/md.0000000000017095.

"Folate". 2022. Memorial Sloan Kettering Cancer Center. https://www.mskcc.org/cancer-care/integrative-medicine/herbs/folate.

Abdelmaksoud, Ayman, Aleksandra Vojvodic, Erhan Ayhan, Süleyman Dönmezdil, Tatjana Vlaskovic Jovicevic, Petar Vojvodic, Torello Lotti, and Michelangelo Vestita. 2019. "Depression, Isotretinoin, And Folic Acid: A Practical Review". Dermatologic Therapy 32 (6). doi:10.1111/dth.13104.

Khan KM, Jialal I. Folic Acid Deficiency. [Updated 2021 Sep 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK535377/

"Office Of Dietary Supplements - Folate". 2022. Ods.Od.Nih.Gov. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/.

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