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If you’ve come across folic acid, chances are you’ve heard it mentioned in relation to pregnancy. “Folic acid supports the developing foetus, reducing neural tube defects during pregnancy,” notes Reema Pillai, dietitian at Dietitian Fit. But, “it’s an important nutrient to consider for all women,” she adds…“not just those who are pregnant or trying to conceive,” concurs Jessica Sepel, founder of JSHealth Vitamins & Expert Nutritionist. The essential vitamin is responsible for many vital functions in our body, but its often overlooked thanks to its close association to pregnancy.
Below, we’ve spoken to the experts about why folic acid is so beneficial for all women…
What is folic acid?
“Folic acid is a [synthetic] form of Vitamin B9, or folate,” explains Jessica. Our bodies don’t make it on our own, so we have to consume it in the form of food [more on that below] or supplements. Since it’s a water-soluble vitamin, any excess is passed out of your body when you urinate, therefore you need to replenish your levels of folic acid regularly.
Why do we need folic acid?
“Folic acid helps make red blood cells, supports DNA creation and boosts brain health,” explains Shenaz Shariff, founder of The Face and Body Clinic, Nutritionist Expert and Member of the British Association for Nutrition and Lifestyle Medicine. “Low levels of folate have been shown to reduce brain function, increasing the risk of dementia,” agrees Reema. “Therefore, folic acid supplements can help to improve brain function as well as reduce blood pressure and improve blood flow, reducing the risk of heart disease and stroke,” Reema adds.
“For women of all ages, getting enough folic acid can also help prevent anaemia,” points out Shenaz, which is why it’s a very good idea to introduce it into your diet, whether you’re pregnant or not. Although, as always, Jessica notes “it’s important to always check with your trusted health professional to check if a supplement is right for you and your individual needs.” A health professional can help you assess whether you’re already getting the amount of folic acid you need, or whether you need a boost.
What can folic acid do for our body and mind?
1. Boost red blood cells
According to Johns Hopkins medicine, like vitamin B12, folic acid helps to make red blood cells which transport oxygen around the body. If your body is low in red blood cells, it can develop anaemia, meaning your tissue and organs don’t receive the amount of oxygen they should. This can lead to wider health concerns like weakness, fatigue and diarrhoea.
2. Improve brain function
One study found that folate deficiency is linked to depression and dementia, as well as effecting mood and cognitive and social function. It noted that a deficiency in folic acid can result in a pattern of cognitive dysfunction that resembles ageing. It can also effect mood and emotional health
3. DNA repair and synthesis, cell growth and regeneration
Folic acid is responsible for DNA synthesis as well as cell renewal. This is significant when it comes to repair. One study found that folic acid was able to accelerate wound healing.
4. Protect heart health
As mentioned, folic acid can also reduce blood pressure and improve blood flow, which may subsequently result in a reduction in the incidence of coronary heart disease.
5. Boosts energy
According to Mount Sinai, all B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. So it’s important for keeping your body alert.
How to introduce folic acid to your diet?
“You can find folic acid in leafy greens, citrus fruits, beans and fortified cereals,” notes Jessica. “However, to ensure you’re getting enough, a daily supplement containing folic acid is often recommended,” she says. Reema also recommends egg yolks, fruits, pulses, nuts and seeds.
How much folic acid do I need and and how often?
How much you should take depends on why you need it. You should speak to a doctor and get a recommended dose. In general, if you’re not anaemic, a dose of 400 micrograms per day is recommended. For those with folate deficiency anaemia (aged over 1 years old), the recommended dose is 5 milligrams per day.
Should anyone avoid folic acid?
According to the NHS, most adults and children can take folic acid, however they advise against taking it if you have ever had an allergic reaction to folic acid or any other medicine, if you have low vitamin B12 levels or pernicious anaemia, if you have cancer (unless you have folate deficiency anaemia) or if you’re having any type of kidney dialysis (haemodialysis).
