Nutritional Imbalance: Low Folic Acid

background info | recommendations

All B vitamin links: B-1 (Thiamin) | B-2 (Riboflavin) | B-3 (Niacin)
B-5 ( Pantothenic Acid) | B-6 (Pyridoxine) | B-9 (Folic Acid) | B-12

There would be no life without folic acid, for folic acid controls the growth of cells and is involved, directly or indirectly, in every one of your body's chemical processes. Folic acid is one of the B vitamins (B-9).

Notably, folic acid prevents birth defects in the neural tube, and therefore sufficient folic acid levels are especially important for women of childbearing age. As well, recent studies indicate that folic acid, together with vitamin B-12, has been successfully used by sufferers of arthritis to reduce pain.

It is thought that folic acid may also play a role in controlling blood levels of homocysteine, the amino acid which is believed to cause damage to blood vessels. Taking supplements of folic acid, vitamin B-6 and vitamin B-12 has been shown to reduce the high level of homocysteine to normal, and thus it is believed that folic acid may provide valuable protection against heart disease.

Folic acid is destroyed by cigarette smoke, alcohol, chewing tobacco, aspirin, antibiotics, marijuana, hard drugs and stress. Folic acid in food is destroyed by cooking. As well, prolonged exposure of food to fluorescent lighting destroys or reduces levels of folic acid.

Recent studies indicate that as many as 90% of North American teenagers are consuming insufficient folic acid for optimum health.

Folic Acid Recommendations:

If your score indicates even a mild Folic acid deficiency you shouldn't ignore it, even though it is quite common. You are more likely to be deficient if you do not eat at least four to five one-half cup servings of vegetables daily or if you smoke heavily, drink alcohol daily, take antibiotics frequently, or take antacids or aspirin every day. Low levels of folic acid are believed to contribute to osteoporosis, arthritis, headaches, constipation, cataracts and infertility.

You'll find folic acid in broccoli, almonds, raw cabbage, beets and beet greens, cauliflower, raw spinach, peanuts, raw parsley, endive, oranges, mangos, avocados, kale, turnip greens, cantaloupe, pineapple juice, wheat germ and wheat bran, eggs and chicken (dark meat). Cut back on refined sugar, alcohol and processed foods, if you eat them regularly. Folic acid is one of the few nutrients which appears to be absorbed more easily from a supplement than from food, however the supplements work best when they are taken with a meal. Take a multivitamin/mineral tablet or a B complex tablet (with folic acid) daily. Do not take high doses (more than 15 milligrams) of folic acid daily without consulting with your doctor. It's best to take it in combination with other B vitamins.