Folic acid as an element of biological balance in every organism. How to supplement vitamin B9?
Although its importance during pregnancy is emphasised, folic acid is very important for everyone. It is commonly used as a dietary supplement and medicine, and is also one of the most common vitamin deficiencies. A deficiency can have a significant impact on the functioning of the body, with serious and irreversible consequences for health and life. Why is it so necessary? Learn about the role of folic acid in the diet.
Folic acid - what is it?
Folic acid (vitamin B9, folate, folacin, pteroylglutamic acid) is an organic chemical compound belonging to the B vitamin group. It is generally not synthesised in the human body, although scientists note that intestinal bacteria can produce trace (but definitely insufficient) amounts of the compound.
Folic acid occurs naturally in food in the form of folates - in 20 different forms - which are stable and easily absorbed... under ideal conditions, which practically do not exist. Vitamin B9 is extremely important for the proper functioning of the body, but it is particularly important in tissues where intensive cell division occurs (such as bone marrow).
Folic acid – effects and functions
Folic acid has high biological activity, thanks to which it affects (indirectly and directly) the metabolism of many cells in the body. What are the main functions of folic acid?
- DNA synthesis
- amino acid synthesis
- erythrocyte growth
- support for the functioning of the nervous system
- protection against the risk of birth defects in the foetus
Folic acid is essential for the production of red blood cells, the main motor elements of blood. Studies show that vitamin B9 prevents structural damage to chromosomes, making cells resistant to carcinogens, thus reducing the risk of cancer development.
According to the latest scientific reports, folic acid may prove to be an important factor in the prevention of allergies and asthma and in alleviating their symptoms.
Folic acid - deficiency
A deficiency (or lack) of folic acid causes disturbances in many important metabolic processes that take place in the body every day. The most serious consequences of long-term avitaminosis include:
- megaloblastic anaemia
- increased homocysteine levels in the blood (which leads to the development of atherosclerosis and damage to the connective tissue of the arteries)
- impaired nervous system function
- inhibition of cell growth and regeneration in the body
- slowing down of DNA synthesis
- slowing down of cell replication
- depression
Folic acid deficiency is extremely dangerous for pregnant women.
Folic acid – symptoms of deficiency
Folic acid deficiency does not necessarily cause obvious symptoms. These may appear early on or only after some time, which can make it very difficult to identify the problem. The most common symptoms include:
- pale skin
- inflammation and ulcers of the tongue and mucous membrane of the lips
- fatigue
- difficulty concentrating
- insomnia
- memory problems
Folic acid - symptoms of deficiency
Folic acid deficiency does not necessarily cause obvious symptoms. These may appear at the onset or only after some time, so identifying the problem can be very difficult. The most common symptoms include:
- pale skin
- inflammation and ulcers of the tongue and mucous membrane of the lips
- fatigue
- difficulty concentrating
- insomnia
- memory problems
Folic acid and pregnancy and family planning
An adequate supply of folic acid is particularly important in the period preceding pregnancy, as well as in the first weeks of pregnancy, as this compound significantly reduces the risk of certain developmental defects in newborns (heart, limbs, urinary tract).
The most serious consequence of vitamin B9 deficiency in the body is abnormal closure of the neural tube in the foetus, from which the brain and spinal cord develop. The process usually takes place around 16-24 days after conception, i.e. before a woman knows she is pregnant. In the case of unplanned pregnancies, which still account for a large percentage, the problem is very serious. Folic acid deficiency can lead to permanent disability and even death of the newborn immediately after birth.
Insufficient folate levels in the body increase the frequency of miscarriages and pregnancy complications (premature birth, pre-eclampsia, hypotrophy, premature placental abruption) and also reduce the birth weight of the baby.
What is the scale of the problem?
According to statistics, Poland has one of the highest rates of deaths due to neural tube defects in Europe. A significant number of pregnancies are unplanned, and supplementation is introduced too late. Studies show that only 12% of women of childbearing age take supplements containing folic acid.
Prevention is crucial – taking folic acid before conception and during the first 12 weeks of pregnancy reduces the number of cases of neural tube defects in offspring by 70%.
Folic acid in food products
Folic acid is found in food products, albeit in a reduced, destruction-sensitive form. During storage and heat treatment, significant losses of the compound are observed (generally 50% - 80% of the original value), and most folates oxidise into less absorbable derivatives. Vitamin B9 can be found in plant-based foods and (much less frequently) animal-based foods:
- green vegetables (broccoli, Brussels sprouts, spinach, lettuce, asparagus, kale)
- fruit (oranges, kiwis, raspberries)
- nuts (walnuts, peanuts)
- legume seeds (peas, beans)
- whole grains
- wheat germ
- yeast
- offal (liver)
Small amounts of folic acid are also found in dairy products (cheese, yoghurt), salmon and egg yolks. Unfortunately, bioavailability is significantly limited because the compound interacts (unfavourably) with many components found in food.
Folic acid and absorption
The absorption of folic acid from food products is 30% - 80%. What disrupts the process?
- stimulants (alcohol, nicotine)
- structural or functional disorders
- gastrointestinal disorders
- medications (non-steroidal anti-inflammatory drugs, cholestyramine, hormonal contraception)
- vitamin and mineral deficiencies (iron, zinc, vitamin B12, ascorbic acid)
- liver disease
- intestinal functional disorders
For comparison, synthetic folic acid is absorbed almost completely.
Folic acid - dosage
The recommended daily intake of folic acid for adults is 280 µg - 340 µg, with the specific dose depending on many factors (such as age, gender and physical activity). For pregnant women, the recommended amount increases to 600 µg, and supplementation should begin at least three months before planned pregnancy.
To ensure maximum effectiveness of the supplement, always follow the manufacturer's instructions.
Folic acid and its (possible) excess
Interestingly, the body can store folic acid. In a healthy person, reserves amount to approximately 5-10 mg, which is sufficient for about 3-4 months in the absence of any supply. Scientists believe that this mechanism, although not fully understood, demonstrates the importance of vitamin B9.
Folic acid and its derivatives do not have a toxic effect on the human body, even if they are present in excess - although, contrary to appearances, this does not increase the effectiveness of the compound. Only really high doses (above 15 mg per day) can cause side effects, which include allergic skin reactions and digestive or nervous system disorders. When used as recommended, it is completely safe.
Approximately 90% of women and 80% of men in Poland consume less folic acid than the recommended daily allowance. There is no doubt that supplementation is justified and, in many cases, necessary. Vitamin B9 is an important element that ensures homeostasis - the biological balance of the body.
Bibliography
‘Folic acid – occurrence and significance’ – E. Cieślik, A. Kościej, Małopolska Centre for Food Monitoring and Certification, Faculty of Food Technology, University of Agriculture in Krakow
‘The effects of insufficient folic acid intake, with particular emphasis on its importance for women of childbearing age’ - E. Cieślik, A. Gębusia, Małopolska Centre for Food Monitoring and Certification, Faculty of Food Technology, Hugo Kołłątaj University of Agriculture in Krakow
‘Folic acid in physiology and pathology’ - H. Czeczot, Department of Biochemistry, Medical University of Warsaw
‘Folic acid - the effects of deficiency and the rationale for supplementation’ - L. Kapka-Skrzypczak, J. Niedźwiecka, M. Skrzypczak, A. Wojtyła, Independent Laboratory of Molecular Biology, W. Chodźko Institute of Rural Medicine in Lublin, Department of Public Health, University of Information Technology and Management in Rzeszów, Department and Clinic of Gynaecology, Second Faculty of Medicine with English Division, Medical University of Lublin, Department of Health Promotion, Food and Nutrition, W. Chodźko Institute of Rural Medicine in Lublin ‘Does diet affect our mood? The importance of folic acid and homocysteine’ - H. Karakuła, A. Opolska, A. Kowal, M. Domański, A. Płotka, J. Perzyński, Department and Clinic of Psychiatry, Medical University of Lublin, M. Kaczyński Neuropsychiatric Hospital in Lublin, Department of Psychiatric Nursing, Medical University of Lublin
‘Folic acid - its role in cell metabolism’ - T. Laskowska-Klita, M. Chełchowska, J. Ambroszkiewicz, J. Gajewska, Screening Research Department, Mother and Child Institute in Warsaw