All about Folic Acid

Folic Acid, also known as folate, is one of the water-soluble B vitamins. It has garnered a great deal of attention over the last few years due to an abundance of studies that clearly demonstrate many people can benefit by including it as part of their daily supplement regimen.

Folic acid is probably most famously noted as being a crucial vitamin for women who are trying to conceive, and those who are pregnant. It plays a vital role in the healthy development of the fetus, and is known to prevent such devastating conditions as spina bifida and other neural tube defects.

The benefits of folic acid, however, extend much wider than just pregnancy. It is a crucial nutrient for the health of the heart. It helps lower homocysteine levels; having high homocysteine impairs blood vessels, which, in turn, makes arteries vulnerable to plaque formation. The result can be greater susceptibility to heart disease. Additionally, people who suffer from depression may find folic acid beneficial because depression, like heart disease, is normally accompanied by elevated levels of homocysteine.

Other more speculative benefits of folic acid include an increased feeling of energy, and a role for this nutrient in helping counter Alzheimer’s disease.

Folic acid may have some serious side effects if too much is taken daily. These potentially dangerous levels range from between 5,000 to 10,000 mcg. The RDA (Recommended Daily Allowance) stands at 400 mcg per day, but some people (notably pregnant women and the elderly) may need more.

Another potential issue is that taking it as a supplement can also mask some serious deficiency symptoms of vitamin B12 (anemia). For example, according to the "New Encyclopedia Vitamins, Minerals, Supplements, & Herbs" by Nicola Reavley "Large amounts of folic acid can mask anemia caused by Vitamin B12 deficiency. Although this is rare, in some cases it may lead to permanent nerve damage." pg. 108

Therefore, the author of this book recommends that anyone with anemia not take more than 400 mcg of folic acid per day unless pernicious amenia is first ruled out by your physician.

Folic acid, some argue, should be avoided as a stand alone supplement and taken with vitamin B12 or as part of a more comprehensive formula.

For instance, Reader's Digest book "The Healing Power of Vitamins, Minerals, and Herbs" states: Buy a folic acid supplement that also contains vitamin B12 (too much of one can mask a deficiency in the other)." pg 293

Some vitamins are better obtained from food sources, but folic acid doesn’t appear to be one of them. This nutrient is easily destroyed by cooking or storage. Moreover, the body also cannot store it for any prolonged period of time, which means we need to take in enough of this crucial nutrient consistently. As such, many experts believe supplements should be incorporated as one of the best sources of folic acid for those who need more of it.

However, potential sources of folic acid include: whole grains, various beans, and green vegetables.

Lastly, although not natural sources of folic acid, many foods today are fortified with this vitamin.

Total Balance, contains folic acid and vitamin B12. This is the supplement we use daily. Click the link above to read the product description and you'll see why.