Folic acid is especially well known to women who wish to have children and pregnant women, as it is of great importance for the development of the embryo. However, folic acid supplementation is also recommended for other people.
What is folic acid and where does it occur?
The term folic acid or folate comprises about 100 folic acid active substances. The name is derived from the Latin folium – the leaf. According to its name, folic acid is abundantly contained in green plants, especially in dark green leafy vegetables. Green beans, broccoli, spinach, lamb’s lettuce, kale, and chard are good sources of folic acid. Whole grain products, wheat germ and bran, as well as yeast, asparagus, tomatoes and radishes are also important sources of folic acid. Certain animal foods such as egg yolk, poultry liver and calf liver are also good sources.
The availability of folic acid from the diet depends on its form. On average, about half of the food folate can be expected to be bioavailable. Another factor that plays a role in the supply of folic acid is the high instability of the vitamin. Storage, but above all warm-up and prolonged heating, greatly reduce the folic acid content of a meal. Regular consumption of alcohol also decreases the supply of folic acid.
In Europe and North America, folic acid deficiency is the most widespread vitamin deficiency.
Why is folic acid needed?
Especially in North America and Europe, folic acid deficiency is the most widespread vitamin deficiency. Folic acid is important for the normal functioning of the immune system and contributes to normal blood formation. It helps reduce tiredness and fatigue and inhibits unspecific complaints such as listlessness, depressive moods and weakness.
Furthermore, folic acid is indispensable for all growth and cell division processes. Since folic acid is a major contributor to DNA building, a deficiency primarily affects tissues with high cell division rates, such as the haematopoietic cells of the bone marrow. From the age of 15, men and women should consume 300 µg per day.
Additional folic acid is essential, especially during pregnancy.
Who needs additional folic acid?
An supplemental intake of folic acid is particularly important for women who wish to have children and during pregnancy, as it contributes to the growth of maternal tissue. Supplementation is also important during breastfeeding. Likewise with older people and children, whom do not generally achieve an adequate supply. Furthermore, an additional supply is recommended for smokers, persons with chronic inflammatory bowel diseases and diarrhoea as well as for persons with liver and kidney diseases.
Supplementation should also be considered if there is a vitamin B12 deficiency or if certain drugs such as cytostatics, antiepileptics or malaria prophylaxis are taken. Furthermore, an additional intake of folic acid is recommended for smokers and persons with increased alcohol consumption.
Lack of drive, weakness and depressive moods are the first indications of a deficiency.
How does one recognize a folic acid deficiency?
Initially, a folic acid deficiency usually manifests itself in unspecific complaints such as listlessness, weakness, and depressive moods. Only after several weeks can specific symptoms such as depression, wound healing disorders and blood anaemia appear. Since a deficiency is difficult to recognize at first, you should think of whole blood analyses and the expertise of a doctor you trust.
