Folic acid: What it's for and why it's essential for your health
Folic acid, also known as vitamin B9, is a key nutrient involved in vital body functions, from cell formation to foetal development. Despite its importance, it is not always given the attention it deserves. In this article we explain what folic acid is for, how to incorporate it into your diet and why it is so important at different stages of life.
What is folic acid for?
Folic acid is essential for cell growth and division, making it an essential element during rapid developmental stages such as pregnancy, childhood and adolescence. It is also essential for the synthesis of DNA and RNA, processes without which no cell in the body can replicate and function properly.
Some of its most important functions include:
- The formation of red blood cells, helping to prevent specific types of anaemia.
- Maintenance of the nervous system, especially during foetal development.
- Prevention of birth defects, such as spina bifida, when consumed adequately before and during pregnancy.
But its action is not limited to the prenatal stage. People of all ages benefit from an adequate intake of this vitamin, especially those who have nutritional deficiencies, absorption disorders or follow very restrictive diets.
Benefits of folic acid in pregnancy
During pregnancy, a woman’s body undergoes drastic changes that require additional nutritional support. Folic acid is particularly relevant at this stage, as it reduces the risk of neural tube defects in the baby, which develop during the first weeks of pregnancy, often before a woman even knows she is pregnant.
For this reason, health professionals recommend that women of childbearing age start taking folic acid before they become pregnant, as a preventive measure. In addition, its consumption contributes to the proper growth of the placenta, the reduction of the risk of pre-eclampsia and the overall strengthening of the mother’s immune system.
What foods contain folic acid?
Although specific supplements are available, it is possible to obtain significant amounts of folic acid through a balanced diet. This vitamin is found naturally in various plant products, and to a lesser extent in some animal products.
Some of the foods richest in folic acid include:
Some of the foods richest in folic acid are green leafy vegetables such as spinach, chard and romaine lettuce. Other important foods include pulses (lentils, chickpeas, beans), various fruits such as avocados, oranges and bananas, as well as wholegrain cereals and certain fortified products. To a lesser extent, folic acid is also present in liver and other animal organ meats, which should be consumed in moderation.
Cooking these foods steamed or raw, when possible, helps to better preserve the vitamin B9 content, as it can deteriorate with excessive heat.
Distributor of dairy products
Is folic acid present in milk?
Milk alone is not a major source of folic acid, but in some cases it may contain folic acid if it has been fortified during processing. This is especially the case for products targeted at specific audiences, such as children, pregnant women or people with specific nutritional needs.
In the case of traditional cow’s milk, its folic acid content is limited and does not cover the recommended daily requirement. However, its consumption is still relevant due to its calcium, protein and vitamin B12 content, essential nutrients to maintain a balanced diet. If you are looking for a dairy retailer, make sure they offer fortified options with full nutrition labelling.
On the other hand, some plant-based milks, such as soy, oat and almond milks, marketed in fortified versions incorporate folic acid as part of a nutritional boost. This makes them a useful option for people who do not consume animal products or wish to boost their vitamin B9 intake.
It is important to always check the nutrition labelling to see if a dairy or vegetable product has actually been fortified, as not all are.
Who needs folic acid supplements?
Not everyone needs to take folic acid in supplement form, but there are groups for whom it is recommended or even necessary. In addition to women who are pregnant or seeking pregnancy, they may also require supplementation:
- People with gastrointestinal diseases that affect the absorption of nutrients.
- Those taking certain medications, such as anticonvulsants or cancer treatments.
- Individuals on strict vegan diets without adequate nutritional supervision.
- Older adults with difficulties in absorbing B vitamins.
In all these cases, it is important to consult a health professional before starting any supplementation, in order to adjust the dosage according to individual needs.
Consequences of folic acid deficiency
A deficiency of this vitamin can have serious long-term effects. Initial symptoms often go unnoticed: fatigue, irritability, loss of appetite or pallor. However, if left untreated, it can lead to megaloblastic anaemia, a disturbance in the production of red blood cells.
In pregnant women, the risks are even higher, as a lack of folic acid during early pregnancy can lead to severe malformations in foetal development. In older adults, prolonged deficiency can aggravate cognitive problems or increase the risk of cardiovascular disease.
It is therefore key to maintain regular and adequate intake through diet or, if necessary, through supervised supplementation.
Frequently asked questions about folic acid
How does folic acid help the development of pregnancy?
Folic acid is essential during pregnancy because it contributes to the proper formation of the baby’s neural tube, which prevents defects such as spina bifida. It also supports cell growth and DNA production, which are essential for healthy foetal development.
What are the benefits of folic acid for cardiovascular health?
Folic acid helps reduce levels of homocysteine in the blood, an amino acid that in excess can increase the risk of heart disease. Adequate intake therefore helps to maintain cardiovascular health and prevent problems such as heart attacks and strokes.
Is folic acid present in dairy products?
Dairy products contain moderate amounts of folic acid, although they are not the main source. To get a significant amount, it is best to also consume green leafy vegetables, legumes and fortified cereals, which provide higher levels of this vitamin.
How does folic acid influence the production of red blood cells?
Folic acid is necessary for the production and maturation of red blood cells, helping to prevent megaloblastic anaemia, which is characterised by large, immature red blood cells. It improves oxygen transport in the body and prevents fatigue and weakness.
Why is folic acid important for people who want to improve their general health?
Folic acid is involved in DNA and RNA synthesis and cell division, processes vital to the body’s regeneration and repair. Adequate intake can improve nervous system function and support general well-being, as well as reduce the risk of certain neurological disorders.