Folic Acid Deficiency: Symptoms and Causes
What is Folic Acid?
Folic acid, also known as vitamin B11, is an essential nutrient that your body cannot produce on its own. You must obtain it through your diet or supplements. It plays a crucial role in our health, even though it is often overlooked. Let’s delve deeper into why folic acid is so important and how you can ensure you get enough of it.
Why Do You Need Folic Acid?
Folic acid is a water-soluble vitamin that is part of the vitamin B complex. It is essential for the production and repair of DNA and RNA, the genetic building blocks of our bodies. It also helps in the synthesis of amino acids, which are necessary for cell growth and repair. Additionally, it plays a significant role in the formation of red blood cells, which transport oxygen throughout our body. It also supports the nervous system and the immune system, contributing to our overall health and well-being.
During pregnancy, sufficient folic acid is essential for the healthy development of the foetus and can help prevent neural tube defects such as spina bifida. Therefore, pregnant women are often advised to take folic acid supplements, preferably before they become pregnant.
Folic acid is also vital during childhood and adolescence due to the accelerated growth and development that occurs during these periods. It plays a crucial role in the formation of new cells, thereby supporting healthy growth and development.
Symptoms of a Folic Acid Deficiency
A deficiency in folic acid can manifest in various ways. Here are a few symptoms to watch out for:
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Fatigue and Weakness: a folic acid deficiency can lead to feelings of exhaustion, as this vitamin contributes to the production of energy in our body.
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Anaemia: folic acid is essential for the production of red blood cells. A deficiency can lead to anaemia, which may present as paleness and shortness of breath.
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Neurological Symptoms: numbness or tingling in the hands and feet can indicate a folic acid deficiency.
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Cognitive Problems: research shows that a folic acid deficiency can lead to memory loss and depression.
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Reduced Appetite: folic acid plays a role in the production of neurotransmitters that regulate appetite. A deficiency can therefore lead to reduced appetite.
Causes of a Folic Acid Deficiency
A folic acid deficiency can be caused by various factors, including:
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Diet: a diet low in folic acid-rich foods such as leafy greens, fruits, and legumes can lead to a deficiency in this essential vitamin.
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Diseases: conditions such as coeliac disease or inflammatory bowel diseases can reduce the absorption of folic acid, resulting in a deficiency.
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Alcohol Consumption: excessive alcohol consumption can disrupt the absorption and metabolism of folic acid, contributing to a potential deficiency.
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Medications: some medications, such as methotrexate and sulfasalazine, can inhibit the absorption of folic acid and thus cause a deficiency.
During pregnancy, breastfeeding, or with certain medical conditions, the need for folic acid can increase, leading to a deficiency. Folic acid is also important for men.
Consequences of a Folic Acid Deficiency
A folic acid deficiency can have serious consequences for your health, such as:
- Fatigue and Listlessness: due to reduced production of red blood cells.
- Stress: prolonged stress can reduce the absorption of folic acid and leads to an increased need for this nutrient.
- Hair Loss and Mouth Ulcers: folic acid is essential for cell growth and tissue formation. A deficiency can lead to hair loss and the development of mouth ulcers.
- Mental Health: folic acid is crucial for the production of neurotransmitters such as serotonin. A deficiency can significantly increase the risk of depression.
- Cardiovascular Diseases: folic acid helps lower homocysteine levels, which can prevent damage to the blood vessel walls.
Consequences of Folic Acid Deficiency for Pregnant Women
As an expectant parent, you want nothing more than a healthy start for your baby. Pregnancy is a time full of anticipation and joy, but it is also a time when the health of you and your baby is paramount. One of the most important steps you can take to ensure this health is taking folic acid, even if there is no deficiency. But why is folic acid so important during pregnancy?
- Taking extra folic acid, even if you do not have a deficiency, reduces the risk of serious birth defects in your baby, such as spina bifida, cleft lip, and cleft palate. This is because folic acid plays a crucial role in the early development of your baby, particularly in the formation of the neural tube, which later becomes the spinal cord and brain.
- Folic acid works together with vitamin B12 in the formation of red blood cells and is involved in DNA formation, the genetic material of your baby. This means that folic acid is not only important for your baby's health but also for overall development and growth.
How to Prevent a Folic Acid Deficiency?
It is important to get enough folic acid through your diet. Here are a few tips:
- Leafy Green Vegetables: kale, spinach, and Swiss chard are rich in folic acid.
- Fruits: kiwis, strawberries, and oranges are good sources of folic acid.
- Legumes: lentils, peas, and beans contain a lot of folic acid.
If you want to be sure that you are always getting enough folic acid, you can supplement a healthy diet with a supplement.
How Much Folic Acid Do You Need Per Day
The table below shows the recommended daily amount of folic acid per age group.
|
Age Group |
RDA Folic Acid (micrograms/day) |
|
Infants |
65 |
|
Children (1-3 years) |
150 |
|
Children (4-8 years) |
200 |
|
Children (9-13 years) |
300 |
|
Teenagers (14-18 years) |
400 |
|
Adults (19+) |
400 |
|
Pregnant Women |
600 |
|
Breastfeeding Women |
500 |
Note: these recommendations may vary depending on individual needs and medical conditions. Our health coaches are happy to provide you with personalised advice.
Extra Information About Folic Acid Supplements
In the world of dietary supplements, finding the right folic acid supplement can be quite a puzzle. With various terms and names, it can be challenging to understand what is best for your health. Let’s solve this puzzle together and break down the different terms:
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Vitamin B11: this term is sometimes used to refer to folic acid, although technically folic acid is vitamin B9. It can be confusing, but in some contexts, folic acid is also referred to as vitamin B11.
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Folate: this is the natural form of folic acid that naturally occurs in foods such as leafy greens, fruits, and legumes. Folate is easily absorbed by our body and converted into the final form that our body can use, 5-MTHF.
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Quatrefolic®: this is a specific brand name for a form of folic acid that is bound to glucosamine salt. Unlike the more traditional forms of folic acid, which are bound to calcium salt, Quatrefolic® offers better solubility. This can improve the absorption of folic acid, which benefits our water-rich body.
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Folic Acid: this is the synthetic form of vitamin B11 that is often found in supplements and fortified foods. Although folic acid serves its purpose as a supplement, our body must first convert it in several steps before it reaches the final form that our body can use, namely 5-MTHF.
Want to know more? Read here the blog about the differences between folic acid, folate, and 5-MTHF.
Whether you are looking for a folic acid supplement for extra support during pregnancy or simply to improve your general health, it is important to understand which form best suits your needs and well-being. With this knowledge, you can make an informed choice and decipher the puzzle of folic acid supplements.
Good to Know
Folic acid is an essential nutrient that affects a wide range of aspects of our health. By ensuring we get enough folic acid through vegetables and fruit or supplements, we can improve our overall health and well-being.
Do you have any questions? Visit our store near you and get advice from one of our health coaches. We are happy to help you on your way to a healthier life!
Sources:
- Orthokennis via: https://www.orthokennis.nl/nutrienten/foliumzuur-folaat
- Wellboard via: https://wellboard.nl/foliumzuur-tekort/
