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Folate (Folic Acid) Vitamin B9 - Uses, Dosage, Effects, Food Sources, and More
Team AckoMay 13, 2024
Folic Acid (FA), a synthetic form of one of the B vitamins known as Folate (FLT), is a naturally occurring substance found in many foods. Because of its numerous benefits, including the capability to build red blood cells, it is important to include FA in your diet. It is essential for preventing pregnancy complications and maintaining prenatal health. This article discusses the ayurvedic medicines containing Folate, its benefits, sources, recommended intakes, risks, and consequences of deficiency.
Contents
- What is Folic Acid?
- Why is Folic Acid important?
- Why Ayurveda?
- How to Test for Folate Deficiency
- Folate-rich Ayurvedic products
- How to Test for Folate Deficiency
- The recommended dosage of Folate
- Consequences of Folate deficiency
- Symptoms of Folate deficiency
- Who should consume Folic Acid?
- Risks and Interactions of Folic Acid Supplementation
- Frequently Asked Questions
What is Folic Acid?
Folic Acid, also known as folate or Vitamin B9, is a water-soluble vitamin essential for the proper functioning of the human body. It plays a vital role in DNA and RNA synthesis, which are the building blocks of cells, and in the production of red blood cells. Additionally, it supports cells in growing, dividing, and functioning effectively. FA is quintessential for brain function and mental health. It also helps prevent defects to the brain and spine of the newborn when taken by women before and during pregnancy.
Why is Folic Acid important?
Folate is essential for several physiological functions. It helps the body create healthy red blood cells (RBCs). Red blood cells carry oxygen throughout the body. Insufficient production of RBCs can cause anaemia, weakness, and a pale complexion. Those who don't receive enough Folate might also develop Folate deficiency anaemia.
It is also essential for cell division, the production and repair of DNA, and other genetic components. It is vital for pregnant women to obtain enough Folate, as FA is vital for early foetal development, especially the spinal cord.
Why Ayurveda?
Ayurvedic medicine uses natural substances and herbs, appealing to individuals who prefer a more holistic approach to healthcare. People may find Ayurveda a helpful, complementary, or alternative way to address Folate deficiency. Consult with a healthcare professional before using any Ayurvedic supplements to ensure they are safe and effective for your needs.
How to Test for Folate Deficiency
Folate deficiency is something to pay attention to, as it plays a crucial role in our body's cell production and repair. Feeling tired, dealing with sores on your tongue, or experiencing a change in skin color? These could indicate a lack of Vitamin B9, known as folic acid. But how do you move from suspecting to knowing? The answer lies in testing for folate deficiency, typically through a simple blood test that measures your body's folate level.
If you're experiencing symptoms or if you're at risk (maybe you're pregnant, have a digestive disorder like celiac disease, or your diet lacks folic acid-rich foods), it's worth chatting with your healthcare provider. They can order a folate serum test to understand your Vitamin B9 levels clearly. Remember, while the test can confirm deficiency, it's the first step in addressing any underlying causes or making necessary dietary adjustments.
Folate-rich Ayurvedic products
Several natural ingredients are rich in Folate and used in Ayurvedic medicines. Here are a few examples.
Amalaki: Amalaki, also known as Indian gooseberry, is a fruit high in FLT and other nutrients. It is used in Ayurvedic medicine to support the immune system, promote healthy digestion, and improve skin and hair health.
Moringa: Moringa is a plant known for its high nutrient content, including FLT. It supports your body in healing and building muscles. It is also high in antioxidants, which help protect cells from damage and may strengthen your immune system. It is often used in Ayurvedic medicine to support overall health and well-being.
Ashwagandha: Ashwagandha is a herb commonly used in Ayurvedic medicine to help reduce stress and improve mood. It is also a good source of FLT.
Shatavari: Shatavari is a herb used in Ayurvedic medicine to support reproductive health, overall health, and well-being. It is a good source of FLT and other nutrients.
Guduchi: Guduchi, also known as Tinospora cordifolia, is an herb commonly used in Ayurvedic medicine to support immune function, reduce inflammation, and promote overall health.
It is important to note that the FLT content of these products may vary depending on the specific product and its preparation. If you consider using Ayurvedic products to increase your FLT intake, you must consult a healthcare professional to ensure safety and effectiveness for your specific needs.
How to Test for Folate Deficiency
Folate deficiency is something to pay attention to, as it plays a crucial role in our body's cell production and repair. Feeling tired, dealing with sores on your tongue, or experiencing a change in skin color? These could indicate a lack of Vitamin B9, known as folic acid. But how do you move from suspecting to knowing? The answer lies in testing for folate deficiency, typically through a simple blood test that measures your body's folate level.
If you're experiencing symptoms or if you're at risk (maybe you're pregnant, have a digestive disorder like celiac disease, or your diet lacks folic acid-rich foods), it's worth chatting with your healthcare provider. They can order a folate serum test to understand your Vitamin B9 levels clearly. Remember, while the test can confirm deficiency, it's the first step in addressing any underlying causes or making necessary dietary adjustments.
The recommended dosage of Folate
Depending on your age, the daily intake amount of FLT is determined. Here is a list of average daily recommended amounts in micrograms of dietary Folate equivalents (DFEs).
Age | Recommended amount |
|---|---|
0–6 months | 65 mcg |
7–12 months | 80 mcg DFE |
1–3 years | 150 mcg DFE |
4–8 years | 200 mcg DFE |
9–13 years | 300 mcg DFE |
14–18 years | 400 mcg DFE |
19+ years | 400 mcg DFE |
During pregnancy | 600 mcg DFE |
During lactation | 500 mcg DFE |
Consequences of Folate deficiency
A Folate deficiency can cause several health problems. Some of them may include the following.
Anaemia: FLT deficiency can cause megaloblastic anaemia, a condition in which red blood cells are abnormally large and unable to function.
Birth defects: FLT deficiency during pregnancy can increase the risk of neural tube defects, affecting the brain and spinal cord of the baby.
Cardiovascular disease: FLT deficiency may increase the risk of cardiovascular disease by raising the homocysteine levels, a type of amino acid that increases the risk of developing cardiovascular diseases.
Cognitive impairment: FLT deficiency can lead to cognitive impairment and an increased risk of dementia or Alzheimer’s in older adults.
Digestive problems: FLT deficiency can cause digestive problems such as diarrhoea, loss of appetite, and weight loss.
Fatigue: A lack of FLT can cause fatigue and weakness.
Depression: FLT deficiency has been linked to depression and may also reduce the effectiveness of antidepressant medications.
Symptoms of Folate deficiency
Some symptoms of FLT deficiency may include the following.
Weakness
Fatigue
Trouble concentrating
Headache
Irritability
Heart palpitations
Sores on the tongue and mouth
Change in hair, skin, or fingernail colour
Shortness of breath
Overall, FLT deficiency can have serious health consequences. It is essential to obtain enough FLT through diet or supplementation.
Who should consume Folic Acid?
The majority of people obtain enough FLT from their diet, therefore FLT deficiency is minimal. However, certain people, in particular, require extra supplements, which may include the following.
1. Pregnant women
The spinal cord is one of the primary parts of the human body to develop in a foetus, and a lack of Folate can result in spinal cord abnormalities. Moreover, it can result in neural tube abnormalities such as spina bifida and anencephaly.
The risks of cleft palate, irregular heartbeat, and premature birth may all be reduced by Folic Acid supplements. 4,000 mcg per day is needed for people with a family history of neuraltube disorders. Those who are breastfeeding should consume 500 mcg of Folic Acid per day.
2. People with mood disorders
Depression may be more common in people with low FLT levels. According to research, around 30% of people suffer from severe depression with FLT deficiency. According to a 2021 study, the level of serum Folate is less than 6.0 nanograms per ml (ng/ml) in people with depressive disorders, which in turn results in increased suicidal behavior.
3. Autism spectrum disorder (ASD)
Ingesting FA before and during early pregnancy may lower the baby's risk of having this disorder.
4. Rheumatoid arthritis patients
FA may be recommended by doctors to complement a methotrexate prescription for rheumatoid arthritis. Methotrexate is an excellent treatment for rheumatoid arthritis; however, it may deplete FLT from the body, triggering gastrointestinal problems. According to studies, consuming methotrexate supplements containing FLT may lessen the rheumatism effects by about 79%.
Also read: How to create ABHA card?
Risks and Interactions of Folic Acid Supplementation
While folic acid is generally safe, there's a balance to strike to avoid the risks and interactions associated with over-supplementation. High doses of folic acid, particularly from supplements, can sometimes mask symptoms of vitamin B12 deficiency, potentially delaying diagnosis and treatment. For those with a history of cancer, particularly colorectal cancer, it's crucial to consult a healthcare provider before starting high-dose folic acid, as excessive amounts might fuel cancer cell growth.
Interactions are another area to watch. For instance, certain medications for conditions like rheumatoid arthritis or epilepsy can interfere with how your body processes folic acid. Conversely, folic acid can affect the efficacy of some medications. If you're considering folic acid supplements, reviewing your medication list with a healthcare professional is wise to sidestep any unwanted interactions.
Embracing a diet filled with folic acid-rich foods, considering supplements judiciously, and being aware of potential risks and interactions can help you harness the benefits of folic acid while minimising downsides. Whether it's through natural sources like spinach and lentils or an iron folic acid tablet complementing your diet, making informed choices about folic acid intake can support your health in significant ways. Always remember, the key to supplementing wisely lies in understanding your body's needs.
Frequently Asked Questions
Here’s a list of common questions and answers related to Folate and Folic Acid Ayurvedic Medicine.
What are the food sources of Folic Acid?
Folic acid can be found in a variety of foods, including leafy green vegetables (such as spinach and kale), citrus fruits, beans, peas, nuts, and fortified cereals and bread.
Who may need to take Folic Acid supplements?
Women if pregnant or plan to become pregnant are often recommended to take a Folic Acid supplement, as it can help prevent certain birth defects. People with certain medical conditions, such as celiac disease or inflammatory bowel disease, may also need to take FA supplements to ensure they are getting enough of this vitamin.
What are the side effects of Folic Acid overdose?
Studies show that having too much unmetabolized FA in the blood may increase the risk of developing certain cancers, anaemia, and insulin resistance.
Who should not take Folic Acid?
People with the following conditions should consult a doctor before consuming FA supplements.
Epilepsy
Type 2 diabetes
Rheumatoid arthritis
Lupus
Inflammatory bowel disease
Celiac disease
How do I know if I'm deficient in folic acid?
Recognising folic acid deficiency can include symptoms like feeling unusually tired, sores on your tongue, or a noticeable change in skin color. The most accurate way to know this is by consulting your healthcare provider for a simple blood test that measures your body's folate level.
Can I get enough folic acid from my diet alone?
Yes, many people can meet their folic acid (Vitamin B9) needs through diet by consuming leafy greens, citrus fruits, beans, whole grains, and fortified foods like cereals and bread. However, some groups, such as pregnant women, might need supplements to ensure adequate intake.
Are there risks associated with taking folic acid supplements?
Folic acid supplements are generally safe, but high doses can sometimes mask vitamin B12 deficiency symptoms or interact with certain medications. If you have a history of cancer or are taking other medicines, it's essential to talk to your healthcare provider before starting any folic acid supplementation.
Sources:
Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions. Folic Acid is written as FA and Folate as FLT in this article.
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