What is folic acid? And why is it important for health?

We know the importance of many micronutrients like vitamins and minerals for body health and proper functioning. There are many well-known nutrients, and one of them is folic acid or folate. In this article, we will learn about folic acid and its health benefits for the body.

• What is the difference between folic acid and folate?

Often, folic acid and folate are used to mean the same thing, but there is a difference. Folic acid is the synthetic, water-soluble vitamin used in supplements and fortified foods. It's a lab-made version.

Folate, on the other hand, is the natural vitamin or natural form of vitamin B9, found in many foods. The body can't make it, so you must get it from your diet.

Folate is found in many plant and animal foods like spinach, turnip, broccoli, avocado, citrus fruits, eggs, and liver. It can also be added to foods like flour, ready breakfast cereals, and bread. Folate can also be sold as concentrated dietary supplements.

• Uses of folate in the body:-

The body uses folate in many vital functions, including:

1. Adding methyl groups to DNA.

2. It's used in cell division.

3. Turning the amino acid homocysteine into methionine, which is used to make proteins.

4. Maturation of red blood cells.

Folate is involved in many metabolic processes, so lacking it can cause various health problems, including:

1. Megaloblastic anemia.

2. Higher risk of heart diseases.

3. Certain types of cancer.

4. Birth defects in babies whose mothers had folate deficiency during pregnancy.

• Causes of folate deficiency:

There are many reasons that can cause low folate levels in the blood, including:

• Poor dietary intake of folate.

• Diseases and surgeries that affect folate absorption in the digestive system, including digestive disorders and short bowel syndrome.

• Drugs that affect folate absorption.

• Pregnancy.

• Hemolytic anemia.

• Dialysis.

So many countries require that grain products be fortified with folic acid to reduce folate deficiency. This deficiency is common among the population, especially older adults, pregnant women, and those who find it hard to get the recommended amount through daily diet.

• Recommended daily intake levels:-

The body's folate stores range between 10-30 mg, mostly stored in the liver, with the rest in the blood and tissues. Normal blood levels range from 5-15 ng/ml. The main form of folate in the blood is called 5-methyltetrahydrofolate.

Dietary Folate Equivalents (DFEs) are a measurement unit explaining the differences in absorption of both folates and folic acid.

It's believed synthetic folic acid can be absorbed at 100% when taken on an empty stomach, while folic acid in fortified foods is absorbed at only 85%. Natural folates have much lower absorption, about 50%.

Because of this absorption difference, DFEs were developed using the following equation:-

1 microgram of DFEs = 1 microgram of natural folate in food = 0.5 microgram of folic acid taken as supplement on an empty stomach = 0.6 microgram of folic acid taken with food.

Adults need about 400 micrograms of folate daily, pregnant women need about 600 micrograms, and breastfeeding women need 500 micrograms.

• Here are the dietary recommendations for different ages :-

• Health benefits and uses of both folate and folic acid:

Folic acid and folate are often used as supplements for several reasons. Even though both are used to treat similar conditions, they act differently in the body and can affect health in different ways. We'll look into this below.

1. Preventing birth defects and pregnancy complications:

One of the main uses of folic acid and folate supplements is to prevent birth defects, especially neural tube defects like spina bifida and anencephaly, where babies are born missing parts of the brain or skull. These supplements can also help prevent pregnancy complications like preeclampsia.

Because a mom’s folate level shows the risk of neural tube defects, health groups advise pregnant women or those trying to get pregnant to take around 400-800 micrograms daily of folic acid supplements, starting from the first month through two to three months into pregnancy.

2. Treating folate deficiency:

Folate deficiency can happen for many reasons mentioned earlier. This deficiency can cause serious side effects like anemia, birth defects, mental weakness, weak immune function, and depression.

So folate and folic acid supplements are both used to treat folate deficiency.

3. Boosting brain health:

Research shows that low folate levels in the blood are linked to poor brain function and higher risk of dementia. Even normal levels are low and linked to mental decline, especially in older adults.

Studies have found that folic acid supplements may improve brain function in people with mental decline and help treat Alzheimer's disease.

4. Improving depression cases :-

Studies proved that people with depression have lower folate levels in their blood compared to those without depression.

Studies also show that folic acid and folate supplements may reduce depression symptoms when used with psychiatric meds.

5. Reducing the risk of heart disease:-

Supplements containing folate, including folic acid, might help improve heart health and lower heart disease risk.

High homocysteine levels due to diet and genetics link to heart disease risk. Folate plays a key role in homocysteine metabolism. Low folate can raise blood homocysteine.

Research has shown that taking folic acid supplements can reduce homocysteine levels and lower heart disease risk.

You should make sure to get the recommended amounts of folate either from your daily diet or folic acid supplements to stay healthy and get the important benefits of these nutrients.