Benefits of folic acid and reasons why you should take it

Benefits of folic acid and reasons why you should take it

Folic acid, also known as vitamin B9, folate or folacin, is a vitamin from the B-complex group which is known in the art in particular as the micronutrient which protects against the development of congenital malformations and cardiovascular diseases. It is estimated that a regular intake of folate in the United States alone can protect 50,000 people each year from the development of cardiovascular disease, and in the case of congenital malformations leads to a reduction in their growth by almost half. To make matters worse, folic acid reduces the risk of developing depression, Alzheimer's disease, or more cancers. 

Folic acid, like other B vitamins, is soluble in water. For this reason, it is not able to stay in our body for a long time and is excreted in the urine. Furthermore, more than half of the folic acid contained in foods is destroyed by heat treatment. This makes supplements containing this substance an important part of any proper diet. Let's take a closer look at this often-underestimated micronutrient.


health benefits of folic acid

reduces the risk of heart attack and stroke

Folic acid interferes with the metabolism of homocysteine - amino acids, which prevents the development of atherosclerosis, i.e. the formation of a kind of plaque, limiting blood flow through the vessels, and thus the development of ischemia, i.e. the bloodlessness of the relevant tissues and organs [1].

INCREASES FERTILITY AND PROTECTS AGAINST THE DEVELOPMENT OF CONGENITAL DEVELOPMENTAL ERRORS

Folic acid is an important component of vitamin B12 and vitamin H (biotin), which play an important role in the reproductive system of the human body. It is responsible for the production of intact nucleic acids (DNA and RNA) and ensures proper cell division. Adequate folate intake has been shown to halve the risk of congenital malformations. For this reason, pregnant women 's intake is monitored more than others. [2].

HELPS IN THE FIGHT AGAINST DEPRESSION

There have been studies demonstrating that people with depression have a reduced folic acid content in their body and, conversely, an increased amount of homocysteine. This allegation was later tested in practice - they supplied folate in the form of nutritional supplements to them for a long time. It is probably not shocking that they have achieved the desired result in this respect [3].

HELPS IN THE FIGHT AGAINST ONCOLOGICAL DISEASES

Other studies have indicated that people who received enough folic acid had a lower incidence of some cancers than those who did. These were, in particular, cancers of the lungs, cervix, colon and rectum [4].

goodbye Alzheimer!

Promising results with folates are also achieved in the field of neurology. People with Alzheimer's disease, like those mentioned in the previous two paragraphs, have lower levels of folic acid in their bodies than their healthy counterparts. This statement also has its countepart on the opposite side of the spectrum - it has been proven that people with above-average cognitive abilities have above-average amounts of folate in the body [5].

ANAEMIA HAS NO CHANCE

Anaemia is a clinical condition / disease in which red blood cells (erythrocytes) contain less red blood cell (haemoglobin) than normal. Folic acid, together with vitamin B12, is responsible for sufficient haemoglobin production, among others [6].


FOODS HIGH IN FOLIC ACID

  • meat
  • milk
  • legumes
  • whole grain cereals
  • liver
  • mushrooms
  • spinach
  • broccoli
  • bananas
  • lemons
  • melons
  • brewer's yeast


DOSAGE, DEFICIENCY, EXCESS

RECOMMENDED DAILY DOSE FOR ADULTS

400 µg. It is recommended to increase the intake to 600 µg during pregnancy to prevent congenital malformations (see above).

DEFICIT OF FOLIC ACID

Folic acid deficiency occurs when there is insufficient intake, absorption, or increased need during pregnancy. Megaloblastic anaemia develops, which is characterized by the presence of abnormal red blood cell precursors in the bone marrow. Compared to normal erythrocytes, erythrocytes arising from these abnormal precursors have a different shape, are larger, have lower viability and a limited ability to transport oxygen. Along with iron deficiency, iron deficiency is a major cause of anaemia in developing countries. Deficiency in pregnancy is the cause of cleft neural tube - the basic structure from which the foetal central nervous system develops.

EXCESS OF FOLIC ACID

Excessive folic acid intake can mask vitamin B12 deficiency, so a maximum of 1000 µg per day is recommended as the upper limit of daily intake.


NUTRITIONAL SUPPLEMENTS

From the context of our article, you have certainly understood how important it is to pay attention to a sufficient intake of folic acid, the benefits of which to our health are unquestionable and quite extensive. We are also aware of the importance of these facts on our NaMaximum portal, which is why you will find preparations specially designed for this purpose in our range. Whether you choose folic acid itself or vitamin B12, which, as mentioned above, is closely linked to it, or even the entire B-complex, you will certainly not make a mistake with them. On the contrary, you take another small step to be healthier, stronger, and achieve the results and goals you desire.


SOURCES

YANPING, L. et al. Folic Acid Supplementation and the Risk of Cardiovascular Diseases. A Meta-Analysis of Randomized Controlled Trials. Journal of American Heart Association. Volume 5, 8. edition, 2016.

CRIDER, K. et al. Folate and DNA Methylation: A Review of Molecular Mechanisms and the Evidence for Folate’s Role. Advances in Nutrition. Volume 3, 1. edition, 2012.

COPPEN, A. et al. Treatment of depression: Time to consider folic acid and vitamin B12. Journal of Psychopharmacology. Volume 19, 1. edition, 2005.

PIEROTH, R. et al. Folate and Its Impact on Cancer Risk. Current Nutrition Reports. Volume 7, 3. edition, 2018.

HUI, CH. et al. Folic Acid Supplementation Mitigates Alzheimer’s Disease by Reducing Inflammation: A Randomized Controlled Trial. Mediators of Inflammation. Volume 10, 5. edition, 2016.

KHAN, K. et al. Folic Acid (Folate) Deficiency. StatPearls. 2018.

Vladimír Roško
Product development / Graphic Designer / Marketing management

Som zanietený študent života, zdravého pohybu, zdravého mentálneho nastavenia a motivácie, silových športov, milovník hudobný…