Folic acid - the power vitamin for health and well-being?

Folic acid, also known as vitamin B9, can play a crucial role in our health and well-being. This power vitamin is found in many foods and can have a variety of positive effects on our body. An adequate supply of this vitamin is particularly important, as a deficiency can lead to various health problems.

In this article, you will learn more about the effects of folic acid, how you can get it through the right diet with the right foods and why it is important to avoid a folic acid deficiency.

Does folic acid support the healthy development of the unborn child during pregnancy?

During pregnancy, folic acid plays a particularly important role in the healthy development of the unborn child. This essential vitamin can help to prevent serious birth defects such as spina bifida [4]. Folic acid deficiency during pregnancy can increase the risk of such birth defects.

Health experts therefore strongly recommend that pregnant women and women planning a pregnancy consume sufficient folic acid through food or supplements [1]. A balanced diet rich in vitamin B9 can make a positive contribution to the development of the unborn child and promote the health of the mother during pregnancy [1]. It is important to consume the right amount of folic acid during this important phase of life in order to achieve the best possible effect and to play it safe by taking folic acid tablets.

How does a folic acid deficiency affect the body?

A deficiency of the essential B vitamin, like a vitamin B12 deficiency, can affect the body in many ways. Both B vitamins play a crucial role in many processes such as cell division and DNA synthesis [6]. A folic acid deficiency can therefore have serious effects on health.

The most common symptoms of such a deficiency include [7]:

anaemia
fatigue
increased susceptibility to infections

A deficiency can also lead to digestive problems, inflammation of the tongue and oral mucosa [7]. The best way to prevent a folic acid deficiency is to eat a balanced diet that includes folic acid-rich foods such as green leafy vegetables, pulses, oranges and fortified cereals [6].

In some cases, it may be necessary to take supplements to meet folic acid and vitamin B12 requirements. Recognising and correcting a B-12 deficiency in good time is crucial for maintaining good health and preventing serious health problems.

For detailed information about this, please visit our Article on the topic of B12 deficiency.

Can folic acid reduce the risk of cardiovascular disease?

Studies have shown that the vitamin can also have a positive effect on the cardiovascular system, as it is relevant for regulating homocysteine levels in the blood. High homocysteine levels are a known risk factor for cardiovascular disease [11].

Taking the vitamin can lower homocysteine levels, which in turn can reduce the risk of heart attacks, strokes and other cardiovascular diseases [11]. However, it is important to note that vitamin B9 alone should not be considered a miracle cure. A healthy lifestyle, including a healthy diet and regular exercise, is also crucial.

How does folic acid help maintain a healthy nervous system?

B9 plays a crucial role in the health of the nervous system. It supports DNA repair in nerve cells, promotes the formation of red blood cells, which are vital for nerve cells, and helps in the production of neurotransmitters that enable communication between nerve cells [6]. Adequate folic acid levels can be crucial in preventing nerve damage and neurological problems.

Does folic acid intake help prevent certain types of cancer?

The role of the vitamin in cancer prevention is the subject of intensive research. There is evidence that an adequate intake of folic acid can reduce the risk of certain types of cancer, such as bowel and breast cancer [9]. Nevertheless, the topic is controversial, as some studies also speak of an increase in cancer risk, but according to researchers, this could be a coincidental correlation [9].

Does folic acid have a positive effect on mental health?

The vitamin plays an important role in mental health, as a folic acid deficiency can lead to depression. It is involved in the production of neurotransmitters that are responsible for signal transmission in the brain and can help to support mental health - especially in combination with psychotropic drugs such as fluoxetine, whose effects it can support [10].

How can folic acid help in the treatment of anaemia?

Vitamin B9 is important for the formation of red blood cells, which enable the transport of oxygen in the body. A deficiency here can lead to anaemia, a condition in which the body does not produce enough healthy red blood cells [2].

Taking folic acid supplements or increasing your intake of folic acid-rich foods can help to treat anaemia and supply the body with sufficient oxygen. However, it is important to do this under medical supervision to ensure the correct dosage and treatment method.

By the way: an iron deficiency can also lead to anaemia. Read more about this in our article on this topic.

What role does folic acid play in cell division and DNA synthesis?

The important B vitamin is crucial for cell division and the synthesis of DNA. In this process, vitamin B9 transfers so-called methyl groups to DNA molecules, which is essential for genetic stability and the proper course of cell division. Adequate folic acid levels can therefore be of great importance for the growth, repair and function of all body cells [6].

This is particularly important during pregnancy and for rapidly renewing tissues such as bone marrow. A folic acid deficiency can disrupt these processes and lead to health problems. For this reason, maintaining adequate folic acid levels can be crucial for overall health and proper body function.

What dosage of the vitamin is recommended?

The recommended dosage may vary depending on your lifestyle. According to the recommendations of the German Nutrition Society and other organisations worldwide, a healthy adult should consume around 400 micrograms (µg) of folic acid per day through their diet [1]. The German Nutrition Society recommends that pregnant women and women planning to become pregnant increase the dose to around 600 µg per day to support the healthy development of the unborn child [5].

In some cases, where there is an increased need or where dietary intake is insufficient, dietary supplements may be considered. However, this should be done in consultation with a doctor or nutritional expert to ensure that the µg dosage is appropriate and that there is no risk of overdose.

In most cases, a balanced diet rich in foods with natural folic acid sources is sufficient to cover the requirement. The vital vitamin plays an important role in the diet, so an adequate intake is extremely important for health.

Are there any side effects when taking it?

In rare cases, too high a dose can lead to gastrointestinal problems, sleep disorders, agitation and depression. However, it is far more likely that a high dose of vitamin B9 masks a vitamin B12 deficiency. This should be ruled out before supplementing with folic acid or compensated for with vitamin B12 [8]. Caution should also be exercised when administering chemotherapeutic or cytostatic drugs at the same time, as these can inhibit each other's effects [8].

Which foods are particularly rich in folic acid?

There are numerous foods with a high folic acid content that can be easily integrated into the diet. Here are some examples of recommended foods [6]:

Vegetables + green leafy vegetables: Spinach, chard, kale and rocket are excellent sources of folic acid. They can be used in salads, smoothies or as a garnish for various dishes.

Pulses: Lentils, chickpeas, beans and peas are ideal for soups, stews or as a source of protein in vegetarian dishes.

Avocado: This creamy fruit not only contains healthy fats, but also folic acid. It can be enjoyed in salads, sandwiches or as an ingredient in guacamole.

Orange: Citrus fruits such as oranges are an excellent source of folic acid. They can be eaten as a snack or squeezed into fresh juice.

Enriched foods: Some foods, such as certain cereals and breakfast cereals, are enriched with B9. This can be a practical way to increase the folic acid content in your diet.

Wholemeal products

In general, a diet rich in these foods is recommended to meet folic acid requirements and the need for other important nutrients.

In some cases, such as a proven folic acid deficiency or an increased need during pregnancy, the use of dietary supplements in consultation with a doctor may be useful. However, it is also advisable to eat a healthy diet to meet your folic acid requirements.

Sources:

[1] https://ods.od.nih. gov/factsheets/Folate-HealthProfessional/
[2] https://medlexi.de/Blutarmut_(An%C3%A4mie)_durch_Fols%C3%A4uremangel
[3] https://www.cdc.gov/ncbddd/folicacid/faqs/faqs-general-info.html
[4] https://www.cdc.gov/ncbddd/folicacid/global-ntd-prevention. html
[5] https://www.cdc.gov/ncbddd/folicacid/index.html
[6] https://flexikon. doccheck.com/en/Fols%C3%A4ure
[7] https://www.homocystein-netzwerk.de/homocystein-senken/folsaeure-gegen-homocystein/
[8] https://www.gelbe-liste.de/wirkstoffe/Folsaeure_1728#
[9] https://www. aerzteblatt.de/nachrichten/53186/Kein-Krebsrisiko-durch-Folsaeure-Substitution
[10] https://www.deutsche-apotheker-zeitung.de/daz-az/2009/daz-10-2009/antidepressiva-und-folsaeure
[11] https://www.gesundheit.gv.at/lexikon/H/homocysteinspiegel.html

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