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Folic Acid

What is folic acid and what does it do?

Folic acid is a synthetic chemical that has the same biological effects as folate. Folate and folic acid are B vitamins important in the synthesis of DNA (genetic material inside cells) and in the break down of homocysteine (an amino acid that can cause blood vessel damage).

Folic acid is more reliably absorbed than folate. Therefore folic acid rather than folate isused in vitamin supplements and is added to cereals, breads, and pasta (adding nutrients to food to prevent deficiency is called fortification).

What foods are rich in folates and folic acid?

Folates are found in green leafy vegetables (such as asparagus, and spinach), fruits (such as oranges and orange juice), garbanzo beans, lima beans, lentils, eggs, and meats. Folic acid is also found in fortified cereals, pasta, and bread.

What are the adverse consequences of inadequate folic acid intake?

Gross (severe) folate deficiency can cause anemia. In the United States for example, gross folate deficiency can occur due to poor diet and diminished absorption among alcoholics. Mild folate deficiency (usually due to lack of folic acid supplement intake) in healthy women is associated with an increased risk of spina bifida (a form of birth defect) in newborn infants.

Studies have shown that low blood folate levels are associated with high blood homocysteine levels. High blood levels of homocysteine can damage the inner surface of blood vessels, promote blood clotting, accelerate atherosclerosis, and thus lead to heart attacks and strokes.

What are the benefits of taking folic acid supplements?

Taking folic acid supplements starting before pregnancy can significantly reduce the risk of neural tube birth defects. Higher folic acid intake and high blood folate levels are associated with lower blood homocysteine levels and lower heart attack risks. In a large population study involving women, those who had the highest consumption of folic acid (usually in the form of multivitamins) had fewer heart attacks than those who consumed the least amount of folic acid. However, there is not yet conclusive scientific proof that taking folic acid supplements will decrease heart attacks or strokes.

Studies have shown that regular moderate alcohol intake increases the risk of developing colon and breast cancers. Studies have also shown that increased folic acid intake may reverse the increased cancer risks related to regular alcohol intake. Alcohol interferes with the absorption and metabolism of folate, and folate is
important in maintaining and repairing damages to DNA. Damage to DNA is believed to lead to cancer formation.