Folic acid: when is it (especially) important?
What is folic acid?
Folic acid, also known as vitamin B11, is an essential nutrient that your body cannot produce itself. So you need to obtain it through your diet or supplements. Folic acid is an essential vitamin involved in several important processes in the body. Let’s take a closer look at why folic acid is so important and how you can make sure you’re getting enough.
Why do you need folic acid?
Folic acid is a water-soluble vitamin that belongs to the vitamin B complex. Folate (vitamin B11) contributes to normal amino acid synthesis and contributes to the formation of cells and tissues. It also contributes to normal blood formation, supports mood, and helps maintain good immunity.
During pregnancy, folate contributes to the growth of the foetus and the formation of the placenta. In addition, folic acid supplementation increases the mother’s folate status. A low maternal folate status is a risk factor for the development of spina bifida in the developing foetus. The beneficial effect is obtained with an additional folic acid intake of 400 mcg per day for at least one month before and up to three months after conception. That’s why pregnant women are often advised to take folic acid supplements—preferably even before they become pregnant.
(Too) little folic acid
An insufficient intake of folic acid can affect the processes in which this vitamin is involved, such as blood formation and cell division.
Factors affecting folic acid intake
Folic acid intake can be influenced by dietary choices and individual circumstances such as bowel problems, alcohol consumption, and medication use.
Consequences of reduced folic acid intake
Reduced intake or absorption of folic acid can affect your health, such as:
- Tiredness and lethargy: 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.
- Mental health: folic acid contributes to mental resilience.
- Cardiovascular disease: folic acid plays a role in processes involved in the metabolism of homocysteine. Elevated homocysteine can cause cardiovascular problems.
Getting enough folic acid 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’s also a period when the health of you and your baby comes first. One of the most important steps you can take to support 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 don’t have a deficiency, reduces the risk of serious congenital abnormalities in your baby, such as spina bifida, cleft lip and cleft palate. This is because folic acid plays a crucial role in your baby’s early development, 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—your baby’s genetic material. This means folic acid is not only important for your baby’s health, but also for overall development and growth.
- If you and your partner are planning to have a baby together, it’s essential for both of you to increase not only your folic acid intake, but also your intake of zinc and vitamin C.
How can you get enough folic acid?
It’s important to get enough folic acid through your diet. Here are a few tips:
- Green leafy vegetables: kale, spinach and Swiss chard are rich in folic acid.
- Fruit: kiwis, strawberries and oranges are good sources of folic acid.
- Legumes: lentils, peas and beans contain plenty of folic acid.
If you want to be sure you’re always getting enough folic acid, you can optionally 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 by age group.
|
Age group |
RDA Folic acid (micrograms/day) |
|
7 to 11 months |
90 |
|
Children (1–3 years) |
100 |
|
Children (4–6 years) |
120 |
|
Children (7–10 years) |
170 |
|
Teenagers (11–14 years) |
230 |
|
Teenagers (15–17 years) |
280 |
|
Adults (18 years and over) |
300 |
|
Pregnant women |
400 (plus an additional 400 micrograms via a supplement from the moment you want to become pregnant until 10 weeks of pregnancy) |
|
Breastfeeding |
500 |
Source: Voedingscentrum. Please note: these recommendations may vary depending on individual needs and medical circumstances. Our health coaches will be happy to give you personalised advice.
Additional information about folic acid supplements
In the world of food supplements, finding the right folic acid supplement can feel like a real puzzle. With different terms and labels, it can be difficult to understand what’s best for your health. Let’s solve this puzzle together and break down the different terms:
-
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.
-
Folate: this is the natural form of folic acid that occurs naturally in foods such as green leafy vegetables, fruit and legumes. Folate is readily absorbed by our bodies and converted into the final form our body can use: 5-MTHF.
-
Quatrefolic®: here we’re dealing with a specific brand name for a form of folate that is bound to a glucosamine salt. Unlike more traditional forms of folate, which are bound to a calcium salt, Quatrefolic® offers better solubility. This can improve folate absorption, which benefits our water-rich bodies.
-
Folic acid: this is the synthetic form of vitamin B11 often found in supplements and fortified foods. While folic acid serves its purpose as a supplement, our body first has to convert it in several steps before it reaches the final form our body can use: 5-MTHF.
Want to know more? Read our blog about the differences between folic acid, folate and 5-MTHF.
Whether you’re looking for a folic acid supplement for extra support during pregnancy or simply to support your body, it’s important to understand which form best suits your needs and wellbeing. 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 many bodily processes. Support your body by getting enough folic acid through a healthy, varied diet.
Do you still have questions? Visit one of our shops near you and, if you wish, get advice from one of our health coaches. We’ll be 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/
