Folic acid is a vitamin of the B family. This vitamin is necessary for the processes of cell division and thus the formation of new cells. Our body is constantly forming new cells. Therefore, folic acid plays a crucial role from the very beginning. Folic acid is found especially in green, fresh, uncooked vegetables. Pregnant women have twice the need for this vitamin. Recently, the use of folic acid in colorectal cancer and prevention of atherosclerosis has also been discussed.
Properties of folic acid
The vitamin folic acid is very susceptible to heat, light and air. Altered food processing, storage, and improper preparation result in high losses of folic acid in foods. For example, there is much less folic acid in convenience foods than in freshly prepared foods. For this reason, an additional intake of folic acid may be recommended.
Vitamin B12 additionally activates folic acid in the body. Therefore, vitamin B12 is also important for the necessary level of folic acid.
Foods with folic acid
The following foods contain folic acid:
- Cabbage varieties, lamb’s lettuce
- Nuts (almonds)
- Green leafy vegetables, spinach
- Asparagus, bananas
- Whole grain products
- Yeast
- Wheat germ
- Liver (beef liver)
The need for folic acid
Today, the daily requirement of folic acid is hardly met with food. This is partly because only about 25 percent of folic acid from food is in free form and can be absorbed through the intestine. The daily requirement of folic acid is generally 300 micrograms.
Pregnant women in particular have an increased requirement. According to the latest findings, women who wish to have children and are pregnant should cover their requirements with 550 micrograms of folic acid. This ensures that the child’s cell formation and cell division requirements are met. Folic acid also plays a crucial role in protecting against damage to the nervous system and neural tube defects in the newborn.
Alcohol and certain medications inhibit the utilization of folic acid. Therefore, adequate intake should also be considered in these cases.
Folic Acid Deficiency
A deficiency of folic acid can occur especially in young women. This is caused by pregnancy or increased blood loss during menstruation. Folic acid deficiency is manifested by changes in the blood count and digestive disorders.
An undersupply can have particularly serious consequences for the growing fetus. Premature births or stillbirths, developmental disorders and malformations can be the result. The probability of the occurrence of a neural tube defect, also known as open spine, is significantly increased in the case of folic acid deficiency. Therefore, folic acid may be necessary during pregnancy. Overdoses of this vitamin are unlikely to cause side effects or adverse symptoms.
Preparations containing folic acid
To be able to meet the daily requirement of folic acid, one option is to use special preparations containing this vitamin. This can be especially important for women who want to have children and during pregnancy. A large number of different preparations have been developed for this purpose. Femibion and Folio as well as Orthomol Natal are examples of dietary supplements containing folic acid. The preparations are usually available in combination with iodine and vitamin B12 in tablet form from pharmacies.
It should be noted that a permanent overdose of folic acid can lead to depression or epileptic seizures. For this reason, the German Federal Institute for Risk Assessment (BfR) recommends a dose of 200 micrograms per day as the maximum amount for an additional intake of folic acid through dietary supplements. For women of childbearing potential and in the first trimester of pregnancy, the recommendation is 400 micrograms daily.
