Folic acid helps prevent neural tube defects.

Overview

Folic acid is a man-made form of folate, a B vitamin (vitamin B9 ) important for making DNA, RNA, and red blood cells. Because it helps cells divide and grow, it is very essential during pregnancy and the first few years of life. It helps keep babies from being born with some birth defects, especially neural tube abnormalities that affect the brain and spine.

Folic acid is often added to foods like cereals, bread, and pasta, and it can also be found in nutrition supplements. Folate can be found naturally in foods like whole grains, citrus fruits, leafy greens, and beans.

Neural tube defects (NTDs) are birth abnormalities of the brain and spinal cord that happen when the neural tube, which forms the brain and spinal cord throughout pregnancy, doesn't close properly.

birth abnormalities

Folate vs. folic acid

Folate and folic acid are both types of vitamin B9, but they are not the same in important ways:

Folate is a natural form of vitamin B9 that can be found in the liver, beans, citrus fruits, and leafy greens. It's bioavailable in different amounts, which means that different parts of your body can use different amounts of it.

Folic acid is vitamin B9 that has been made in a lab. You can find it in a lot of supplements and foods that have been enriched, like cereals and bread. Folic acid is more steady than folate and has a higher bioavailability, which means that your body can use it more easily. However, folic acid needs to be changed in the liver to its active form (5-MTHF), while folate that comes from food is already active.

Both types are necessary to make DNA and RNA, help cells grow, and keep some health problems from happening, like neural tube defects during pregnancy.

What good things do folate and folic acid do for your health?

Since the body needs folic acid and folate to do many things, they are very good for your health. All of these things are good:

1. Helps a pregnant woman stay healthy

• When taken before and during early pregnancy, it helps stop neural tube defects, which are birth abnormalities of the brain and spine.
• Aids in the growth of the baby's brain, spine, and upper body.

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2. It helps red blood cells form

• Important for making red blood cells, which carry oxygen around the body and keep you from getting anemia.

3. Helps make more DNA and RNA

• Needed to make and fix DNA and RNA, which are important for cell growth and division.

4. Keeps the heart healthy

• Lowers the amount of homocysteine in the blood. Heart diseases are more likely to happen if your homocysteine level is high.

5. Helps with mental health, 

• This is important for brain health and may help lower the risk of sadness, memory loss, and even Alzheimer's disease.

6. The immune system works better

• Very important for making white blood cells, which fight off diseases.

7. Makes hair, skin, and nails better

• Helps tissues stay healthy and grow back, which leads to strong hair, nails, and skin that looks great.

What are the signs of not getting enough folate?

Folate is needed for many bodily processes, so not getting enough of it can cause several symptoms. There are a lot of these signs:

1. Signs of anemia

• Feeling tired and weak
• Pale skin
• Being unable to breathe
• Feeling dizzy or lightheaded

2. Signs in the mouth

• Tongue swollen and painful
• Sores or ulcers in the mouth
• Less taste and smell

3. Neurological Signs and Symptoms.

• Loss of memory
• having trouble focusing
• Lack of clarity or good sense

4. Trouble with digestion

• Having diarrhea
• Not wanting to eat
• Loss of weight

5. Different Signs

• Having weak muscles
• Getting angry
• Feeling down or having mood swings.

Not getting enough folate can also cause problems like megaloblastic anemia and, during pregnancy, birth defects in the baby's neural tube.

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What makes folate shortages happen?

Folate shortage can be caused by several things, such as:

1. Not getting enough food

• Some foods that are low in folate are a few leafy greens and grains with added folate.
• Folate can be lost when food is cooked too long.

2. Health Problems

• Some diseases, like celiac disease, Crohn's disease, or some types of cancer, make it hard to absorb nutrients.
• Bad kidney problems that need dialysis.

3. Genetic Factors

• Changes in genes make it harder for the body to turn folate into its active form.

4. Medicines

• Methotrexate and trimethoprim are two drugs that can stop the body from using folate properly.

5. Drinking too much alcohol

• Folate is less absorbed and more excreted when you drink alcohol.

6. More people wanting

• High folate amounts are needed during pregnancy, times of rapid growth, or other situations.

What foods can I eat to get folate?

Folate can be found naturally in many foods. These are some great food sources:

• Folate is found in large amounts in leafy greens like spinach, kale, arugula, and romaine lettuce.
• Lentils, chickpeas, black beans, and kidney beans are all great legumes.
• Fruits from the citrus family—oranges, grapefruits, lemons, and limes all have a lot of folate.
• This juicy fruit is not only tasty, but it's also a good source of folate.
• Beets: Beets are a bright way to get more folate and are full of healthy nutrients.
• Broccoli and asparagus are both very healthy and full of folate.
• Eggs are a simple and useful way to get folate.

Folate with folic acid: 

Folic acid is a manufactured form of folate that is added to a lot of cereals, bread, and pasta to make them healthier.

Foods with folic acid

• Folic acid is a man-made form of vitamin B9 that is often found in pills and foods that have been fortified. This list shows some things that are high in folic acid:
• Fortified foods: Folic acid is added to a lot of breakfast foods.
• Fortified bread and pasta: Folic acid is often added to these foods while they are being made.
• Folic acid is added to some types of rice to make them healthier.
• Leafy Greens: Some leafy greens, like spinach, kale, and arugula, may have been added to make them higher in folate.
• Legumes: Black beans, lentils, and chickpeas are all great sources of folate.

Effects of a folic acid dose

Folic acid pills are usually safe to take as directed, but some people may experience side effects if they take too much or are sensitive to them. These are some possible side effects:

Effects That Happen Often

• Feeling sick: mild stomach pain.
• Bloating is when you feel full or have gas.
• Loss of hunger means not wanting to eat as much.

Very Rare Side Effects

• Rash, itching, or swelling are all signs of an allergy.
• Sleep Disorders: Having trouble sleeping or having very intense dreams.
• Mood changes: getting angry or confused.

Too Much Intake Possibilities

• Over time, very high doses of folic acid may mask the symptoms of vitamin B12 deficiency, which can harm nerves.
• Increase the likelihood that unprocessed folic acid will accumulate in the blood, which may be connected to the health issue

Conclusion

Folic acid and folate are both types of vitamin B9 that are needed to make DNA and red blood cells and for cells to grow in general. They are especially important during pregnancy because they help keep babies from being born with problems. Folate is naturally found in foods like legumes and leafy greens. Folic acid, on the other hand, is a man-made form of folate that is often added to vitamins and foods that have been fortified. Vitamin B9 deficiency can cause anemia, digestive problems, and neurological signs. You can avoid these problems by eating a healthy, vitamin B9-rich diet. Before starting vitamins, you should always talk to your doctor to avoid any possible side effects or risks.