Folic Acid: What It Is Useful For, Foods That Contain It And Contraindications

Folic acid, also known as vitamin B9 or folate, is a water-soluble vitamin that is part of the B complex and is involved in several functions in the body, mainly in the formation of cells responsible for human growth and development. 

Likewise, folic acid is also important for maintaining the health of the brain, arteries and immune system, preventing diseases such as heart attack, cancer and dementia. This vitamin can be found in various foods such as spinach, beans and brewer’s yeast; however, it can also be obtained in supplement form, which can be found in pharmacies or health food stores. 

The recommended daily intake of folic acid varies according to age, and deficiency of this vitamin can lead to health problems such as stroke, anemia, depression, Alzheimer’s disease and certain types of cancer. Lack of this vitamin can also cause health problems during pregnancy, such as high blood pressure and low birth weight. 

Learn more about the importance of folic acid in pregnancy and how to take it. 

Folic acid: what it is useful for, foods that contain it and contraindications

What it is for

Folic acid provides several health benefits, these are:

  • Maintain brain health, preventing problems such as depression, dementia and Alzheimer’s disease, because folic acid participates in the synthesis of dopamine and noradrenaline, neurotransmitters that help improve memory, concentration and motivation;
  • Participate in the formation of the baby’s nervous system, preventing serious problems such as spina bifida and anencephaly;
  • Prevent anemia, as it stimulates the formation of blood cells, including red blood cells, platelets and white blood cells;
  • Maintain skin and hair health, as folic acid is one of those responsible for the growth and maintenance of skin and hair health;
  • Prevent some types of cancer, such as colon, lung, breast and pancreatic cancer, because folic acid participates in the expression of genes and in the formation of DNA and RNA, so its intake prevents genetic alterations in cells;

    • In addition, folic acid prevents the formation of atheroma plaques, helping to maintain the health of blood vessels and preventing diseases such as atherosclerosis, heart attack and stroke, for example. 

    Foods rich in folic acid

    The table below contains foods rich in folic acid and the amount of that vitamin in 100 g of each food.

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    How much folic acid to ingest

    The recommended dose of folic acid per day varies by age, as follows:

  • 0 to 6 months: 65 mcg;
  • 7 to 12 months: 80 mcg;
  • 1 to 3 years: 150 mcg;
  • 4 to 8 years: 200 mcg;
  • 9 to 13 years: 300 mcg;
  • 14 years and older: 400 mcg;
  • Pregnant women: 600 mcg;
  • Breastfeeding women: 500 mcg.

    • Folic acid supplementation should always be done under medical guidance, being recommended in cases of deficiency of this vitamin, in cases of anemia and in pregnant women.

    See how to take folic acid before pregnancy.

    Consequences of folic acid deficiency

    Short-term deficiency of folic acid can cause some symptoms, such as loss of appetite, weakness, headache, nausea, diarrhea, vomiting and hair loss. On the other hand, deficiency of this vitamin for long periods can generate heart disease, such as heart attack and stroke, as well as cause anemia, depression, Alzheimer’s disease and certain types of cancer. 

    Likewise, folic acid deficiency is also related to health problems during pregnancy, such as high blood pressure, miscarriage and premature birth. In the case of newborns, the lack of this vitamin can cause low birth weight and malformations, such as spina bifida, which is a defect in the child’s spine and spinal cord; cleft palate, which is when the baby is born with an open palate; and cleft lip, which is when the baby’s lips have an opening that can reach the nose.

    Side effects and contraindications

    The maximum recommended amount of folic acid per day is 1000 mcg, an amount that is generally not exceeded only when foods that are sources of this vitamin are consumed. In cases of excessive intake, part of the vitamin is eliminated through the urine, but another part is stored in the liver, which may cause symptoms such as fever, loss of appetite, nausea, itching in the skin, stomach pain or shortness of breath. 

    Thus, it is important to be cautious when taking folic acid supplements, since the vitamin, in addition to accumulating in the body, can even interfere with the absorption of the mineral zinc in the diet. On the other hand, in the case of use of drugs for epilepsy or rheumatism, folic acid supplementation may cause seizure, and should be consumed only under medical guidance. 

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