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What is all the buzz about folic acid? It is hard not to hear something in the news, from your doctor or in conversations among friends about the importance of folate or folic acid. These two terms are used interchangeably; folic acid is simply the man-made form of folate, which is found naturally in foods. Folate was identified long ago as an essential vitamin for humans. It plays an important role in producing DNA and RNA to make new body cells and deficiencies of this vitamin impair normal cell division and growth. Folate works with vitamin B12 to form hemoglobin in red blood cells.
It is now well-documented that folic acid can help prevent neural tube defects in babies if women are well nourished in this vitamin from the time of conception through early pregnancy. More recently folic acid has been highlighted for its role in reducing the risk of coronary heart disease by reducing high homocysteine blood levels which are a risk factor. In addition, some studies have shown that lower folic acid intakes are associated with increased risks of colon adenoma and colon cancer. For many health reasons, it is important to get an adequate intake of folic acid.
Beginning in early 1998, flour in the U.S. has been fortified with folic acid, which is estimated to increase the average intake of folic acid by about 100mcg per day. Fortified products include bread, cereal, crackers, corn grits, cornmeal, farina, rice, and pasta. This helps many individuals achieve an intake closer to the RDA (Recommended Dietary Allowance) of 400mcg per day for folic acid. In addition, it is important to eat 5 A Day of Fruits and Vegetables to achieve an adequate intake of folate. Folate is especially concentrated in dark green leafy vegetables, citrus fruits, legumes, nuts and wheat germ. Particularly good sources of folic acid are spinach, navy beans, avocados, oranges and orange juice.
Over supplementation of folic acid may interfere with some medications or cause convulsions in people with epilepsy. Excessive folic acid could also mask a vitamin B12 deficiency, which could lead to permanent nerve damage if not treated with vitamin B12. As with most dietary supplements, taking more than the RDA causes no known benefit. In fact, excesses may lead to known and yet unknown risks, which may later be identified as research continues.
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