Folic acid (Vitamin B9), a water-soluble vitamin in the B group, is very important for healthy hair, skin, and nails, as well as for pregnancy. It is often called folic acid or folate. These two terms are different: folic acid is the most stable form of the vitamin and is found in medications and processed foods. Folate is its form in natural substances.
Folate or folic acid plays a role in the body, especially in DNA production. Additionally, it is known to be involved in the metabolism of some amino acids.
Folic acid is a B-group vitamin effective in the formation of cell building blocks, red blood cells, and nerve tissues. It is named as such because it is commonly found in green leaves; since in Latin, folium means leaf. Folic acid plays a vital role in the functioning of the central nervous system.
Causes of Folate Deficiency
In some cases, folate deficiency can occur in the body. The most well-known of these situations is alcoholism; alcohol leads to deficiency by blocking the absorption of folate. Inadequate intake through diet is another cause of deficiency. Deficiency may be seen in situations where cell division rate is high, such as pregnancy or cancer, as the body's need for folate increases. Deficiency is also common during menopause and with the use of birth control pills.
If There is Folic Acid Deficiency in the Body...
Mild folic acid deficiency is quite common in society. More severe deficiency cases are encountered in anemia. Those with folic acid or B12 deficiency eventually become anemic. Symptoms of anemia include lethargy, fatigue, shortness of breath upon exertion, and pallor of the skin and mucous membranes. Although cracks at the corners of the mouth are known to result from folic acid deficiency, they can also be due to iron, B2, or B6 deficiency. In folic acid deficiency, the tongue is painful and red; it is smooth as if its papillae have disappeared. In mild deficiencies, depression may be seen in the person; in more severe deficiencies, nerves are damaged and peripheral neuropathy may occur.
The Importance of Folic Acid in Pregnancy
One of the most interesting findings in recent years is the preventive role of folic acid in the disease called spina bifida. Spina bifida is the incomplete development of the spine of the baby in the womb, resulting in damage to the nervous system. The importance of folic acid throughout pregnancy stems from its ability to reduce the risk of giving birth to a child with disabilities related to the spinal cord and brain system. Therefore, experts recommend that a woman take 400-800 mcg of folic acid daily throughout pregnancy. If the embryo does not receive sufficient folic acid between the second and twelfth weeks of pregnancy, the risk of congenital developmental disorders may increase. An important point to remember is that folic acid is not stored in the body. Therefore, it must be taken daily.
Where to Get Folic Acid?
The main foods containing folate are: leafy green vegetables, brewer's yeast, liver, kidney, egg, fennel, green olives, okra, whole grains, walnuts, almonds, hazelnuts, peanuts, lentils, spinach, alfalfa, blue-green algae, parsley, mint, dried beans (legumes) and seeded foods, citrus fruits, dates, and kiwi. It is found in the highest amounts in fish roe and real caviar.
- Eggplant, avocado, and okra
- Citrus fruits like orange, tangerine, banana, kiwi, grapefruit
- Melon, watermelon, dates
- Beans, peas
- Green vegetables like broccoli and spinach, chard
- Hazelnuts
- Liver and fish
Today, some food items sold in supermarkets are fortified with folic acid. Folic acid requirements can also be met through multivitamin preparations. The folic acid content of some food items is as follows:
| Food | Serving | Folate (mcg) |
|---|---|---|
| Orange juice | 1 glass | 82 |
| Spinach | 1 serving | 131 |
| Okra | 1 serving | 200 |
| Chard | 1 serving | 150 |
| Asparagus | 1 serving | 131 |
| Lentils | 1 serving | 179 |
| Beans | 1 serving | 141 |
| Bread (white) | 1 slice | 20 |
(Some foods high in folic acid are not used during pregnancy. Consult your specialist doctor.)
How Much Should Be Taken?
Starting from age 12, the daily folic acid requirement for both men and women is 0.4 milligrams. This is especially important for women of childbearing age. Pregnant women need to take 400-800 micrograms of folic acid daily. Although it has no toxic effect, it is not recommended to take more than 1 milligram of folic acid daily.
