All About Folic Acid

Caya KerkhofOrthomolecular Advisor19 october 20233 min. reading time

Have you ever come across the term 'folic acid' and wondered what it actually is? Or perhaps you're pregnant and have heard that folic acid is crucial for your baby's development? Read on to discover the benefits of folic acid for both babies and adults.

What is Folic Acid?

Folic acid, also known as vitamin B11 or folate, is a water-soluble vitamin. It is an essential vitamin that your body cannot produce on its own, so you can only obtain it through your diet. Due to its association with pregnancy, it is also referred to as the fertility nutrient.

What is the Difference Between Folate and Folic Acid?

Folate and folic acid are often used interchangeably. The difference lies in the form. Folic acid is typically used in supplements and is the synthetic form of folate. Folate is the substance that naturally occurs in certain foods and is directly recognised by the body. Folic acid must first be converted by the body before it can be utilised. Read more here about the different forms of folic acid.

Where is Folic Acid (Folate) Found?

Folate is found in a variety of foods, including:

Liver (460 micrograms per 100 grams)
Soybeans (270 micrograms per 100 grams)
Sunflower seeds (227 micrograms per 100 grams)
Spinach (130 micrograms per 100 grams)
Brussels sprouts (80 micrograms per 100 grams)
Sesame seeds (70 micrograms per 100 grams)
Pistachios (60 micrograms per 100 grams)

With a varied diet, it is easy to obtain sufficient folate.

What is Folic Acid Good For?

Folic acid is a true all-rounder when it comes to your health. It has several functions, including:

Amino Acid Synthesis: Folate contributes to normal amino acid synthesis. This means it helps in building amino acids, which are the building blocks of proteins in your body.
Blood: Folate contributes to the formation of red and white blood cells.
Cell Division: Folate plays a role in the cell division process.
Immune System: Folate contributes to the normal functioning of the immune system.
Psychological Function: Folate contributes to normal psychological function. This can range from concentration to mental resilience.
Fatigue: Folate helps reduce fatigue and tiredness.
Pregnancy: Folate contributes to tissue growth during pregnancy.

What is the Recommended Daily Allowance of Folic Acid?

The recommended daily allowance of folic acid varies by age and target group. Pregnant women, for example, have an increased need. The table below shows the recommended daily allowance of folic acid for each target group.

Group	Recommended Amount (micrograms per day)
6-11 months	60
1-3 years	85
4-8 years	150
9-13 years	225
14-17	300
Adults	300
Pregnant women	400
Breastfeeding women	400

Can I Take Folic Acid Supplements During Pregnancy?

Yes, it is even recommended to take a folic acid supplement during pregnancy. The recommended amount is 400 micrograms per day, in addition to the folate you get from your diet.

Folic Acid During Pregnancy: Why is it Important?

Folic acid is essential for women who are pregnant or planning to become pregnant. It contributes to the growth of the unborn child and is often recommended to be taken before and during pregnancy. Read here which other supplements are important during pregnancy.

What are the Consequences of Excessive Folic Acid?

An excess of folate from food is not harmful. However, a high intake of synthetic folic acid in tablet form (PMG) can make it more difficult to detect a potential vitamin B12 deficiency.

In Conclusion

Folic acid is a versatile vitamin that contributes to various aspects of your health. From supporting amino acid synthesis to aiding in the development of an unborn child, the importance of this nutrient cannot be overstated.