We've all heard the name "folic acid" somewhere, right? We've heard doctors tell expectant mothers or pregnant mothers to take this pill. But what exactly is folic acid? Is it only important for pregnant women? No... This is a vitamin that is very important for all of us, essential for the growth of cells in our body. So let's talk about it in detail and simply today.
First, let's see, what is the difference between folate and folic acid?
These are actually two forms of vitamin B9. To put it very simply:
- Folate: This is vitamin B9 that is naturally found in foods. For example, leafy greens, vegetables, and fruits contain folate.
- Folic Acid: This is the lab-made form of vitamin B9. It is found in vitamin pills, fortified foods, and foods like flour.
The most important thing is that folic acid, whether taken as a pill or added to food, is absorbed better by our bodies than folate naturally found in foods. That is why doctors recommend folic acid tablets when necessary.
Why is folic acid so important to us?
There are many benefits to this. Let's look at the main ones.
An indispensable protector during pregnancy!
This is the most important and well-known benefit of folic acid. It is not for nothing that a woman who is expecting a child is advised to take folic acid even before getting pregnant.
Folic acid can reduce the risk of serious birth defects (e.g., spina bifida, anencephaly) in the developing baby's brain and spinal cord by 70% or more .
These birth defects often occur in the first few weeks of pregnancy, sometimes before you even know you're pregnant. That's why doctors advise women to start taking folic acid before they're pregnant if they're thinking about having a baby.
In addition, folic acid helps reduce the risk of high blood pressure (preeclampsia) and premature birth (early labor) during pregnancy.
For heart health
Our blood contains an amino acid called homocysteine . High levels of this increase the risk of heart disease. Folate and vitamin B12 work together to control homocysteine levels. So getting enough folate can help keep your heart healthy.
For brain function and mental well-being
Studies have found that low folate levels can increase the risk of depression. Also, people with low folate levels may not be as effective as antidepressants. So sometimes your doctor may prescribe a folic acid supplement along with your antidepressant.
Anemia caused by folate deficiency
If the body does not get enough folate, a condition called megaloblastic anemia can develop. Symptoms may include:
- Constant fatigue
- Difficulty concentrating on work
- Fast or irregular heartbeat
- Difficulty breathing
How much folic acid do you need per day?
The following table lists the generally recommended amounts. However, keep in mind that if you have a medical condition, these amounts may vary. Therefore , it is best to talk to your doctor before starting any supplement .
| For Whom? | Recommended Daily Allowance (RDA - mcg) |
|---|---|
| Adults and young children | 400 micrograms (400 mcg) |
| Pregnant women | At least 600 micrograms (600 mcg) |
| Breastfeeding mothers | 500 micrograms (500 mcg) |
What foods are high in folate?
In addition to taking folic acid pills, it is also a good idea to include folate-rich foods in our diet. Here are some examples.
| Food type | Description |
|---|---|
| Dark green vegetables | Greens like spinach, kale, spinach, and collard greens are rich in folate. It is very good to eat a handful or a handful of greens a day. |
| Lentils and nuts | Things we eat every day like lentils, chickpeas, peas, and green beans are rich in folate. |
| Eggs | Eggs are a superfood that is not only high in protein, but also contains many other nutrients, including folate. |
| Broccoli | Broccoli, which is now commonly found in Sri Lanka, is also a vegetable rich in folate. |
| Citrus fruits | Fruits like oranges, tangerines, and limes contain some amount of vitamin C as well as folate. |
| Banana | Bananas, which are rich in potassium, also contain some folate. |
| Foods with added folic acid | Some breads, cereals, and flours now have folic acid added to them. You can identify these by reading the label. |
Are there any risks in taking folic acid pills?
Folic acid is a very safe supplement when taken at the recommended dosage. Side effects are rare.
- Side effects: Some people may experience bloating, nausea, gas , and insomnia if the dose is too high.
- Interactions with other medications: If you are taking medication for conditions such as epilepsy, taking high doses of folic acid may affect the effectiveness of those medications. Also, if you are taking medication for any other chronic condition, be sure to inform your doctor before starting folic acid.
- The most important risk: Sometimes, taking folic acid alone can mask the symptoms of a vitamin B12 deficiency in the body. Vitamin B12 deficiency is a serious condition that can damage the nervous system. Therefore, especially when treating a condition like anemia, your doctor will also check your B12 levels before prescribing the necessary treatment.
Therefore, never take folic acid in excessive doses as you feel like it. Always follow your doctor's advice.
Take-Home Message
- Folate is a form of vitamin B9 that is naturally found in foods. Folic acid is the same form that can be taken in pills and supplements.
- Folic acid is essential for pregnant and breastfeeding women to prevent serious birth defects in their unborn child.
- Folate deficiency can cause problems such as anemia and an increased risk of heart disease.
- You can get folate naturally from foods like dark green leafy vegetables, lentils, nuts, and eggs.
- Before starting any vitamin supplement, especially folic acid, talk to your doctor about your dosage and needs.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න