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As with any supplement, before you begin taking folic acid, it is best to speak with your physician.
Studies have shown that natural sources for vitamins and minerals are superior to synthetic supplements.
So, before you start taking pills for any vitamin or mineral, consider adding foods to your diet that are rich in the nutrients you feel you need.
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| Folic Acid |
| Also known as : folacin; folic acid (synthetic form - as found in supplements); folate (natural form - as found in foods)
Type of vitamin : water soluble - this means it is not stored by the body and needs to be consumed daily.
USRDA : Men - 220 mcg or up to 20 mg **, Women - 400 mcg or up to 20 mg **
Sources: Folic Acid can be found in the following foods:
- barley
- beans
- beef
- bran
- brown rice
- cabbage
- carrots
- cheese
- chicken
- dates
- kale
- lamb
- lentils
- liver
- milk
- oranges
- organ meats
- pork
- salmon
- spinach
- split peas
- tuna
- whole grain bread
- whole grain cereal
- yeast
Functions: Folic acid is necessary for:
- building red blood cells
- manufacture of genetic material
- metabolism of protein
- nerve function
- reduction of birth defects
Deficiencies : Folic acid deficiency (not enough) can result in:
- anemia
- depression
- diarrhea
- fatigue
- gastrointestinal problems
- impaired cell division
- sore tongue
- vitamin B-12 deficiency
Overdose : Folic acid overdose (too much) can result in:
- masking of a B-12 deficiency which can lead to irreversible nerve damage
- seizures in epileptics (Reported on epileptic forums and message boards by several epileptics monitoring their own seizures and supplement/food intake. It is possible that the resulting seizures were precipitated by a masked loss or deficiency of B-12 or other B vitamins.) This updated information is provided in response to a note from M.V. on May 26, 2003.
- Additional warning to those with seizure disorders, do not engage in a program involving more than 400mcg of folic acid for more than a few days without first speaking with your doctor. This information is supported by several studies including, but not limited to, studies conducted by Dr. Andrew Weil and Dr. Atkins, independent of each other. This information is provided in response to a note from M.Y. of Phoenix, AZ.
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** According to several recently published studies, women and men can consume up to 20 grams of folic acid per day without danger. In fact, many researchers believe that the low end requirement as set by the FDA leaves the body subject to low blood cell production, reduction in protein metabolism, and a higher risk of birth defects. The adjustments to these amounts were prompted by a note from CR. We thank him for his interest in updating our site.
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