Folic acid, or folate, is a type of B vitamin. It helps to:
- repair DNA
- make DNA
- produce red blood cells (RBCs)
If you don’t have enough folic acid in your diet, you may end up with a folic acid deficiency. Certain foods like dark green vegetables are particularly good sources of folate.
Folic acid is particularly important in women of childbearing age. A deficiency during pregnancy can lead to birth defects. Most people get enough folic acid from food. Many foods now have additional folic acid added to prevent deficiency. Nevertheless, supplements are recommended for women who may become pregnant.
Symptoms of folic acid deficiency are often subtle. They include:
- grey hair
- mouth sores
- tongue swelling
- growth problems
- persistent fatigue
- pale skin
- tender tongue
Folic acid is a water-soluble vitamin. It dissolves in water and is not stored in your fat cells. This means that you need to keep taking folate as your body cannot develop a reserve. A diet low in fresh fruits, vegetables, and fortified cereals is the main cause of folic acid deficiency. In addition, overcooking your food can sometimes destroy the vitamins. Folic acid levels in your body can become low in just a few weeks, if you don’t eat enough folate-rich foods.
Diseases that affect absorption in the gastrointestinal tract can cause folic acid deficiencies. Such diseases include:
- Crohn’s disease
- Celiac disease
- Certain types of cancers
- People with severe kidney problems that require dialysis
Certain medications can cause folic acid deficiency. These include:
- phenytoin (dilantin)
Alcohol interferes with folic acid absorption. It also increases folate excretion through the urine.
Folic acid deficiency is diagnosed with a blood test. Pregnant women will often have folate levels tested during a prenatal checkup.
Folic acid is required for the normal production of RBCs. Complications of a deficiency may include:
- megaloblastic anemia, where RBCs are larger than normal and not fully developed
- low white blood cells (WBCs) and platelets
- serious birth defects in the spinal cord and brain of a developing fetus. These are called neural tube defects.
Treatment involves increasing dietary intake of folate. You can also take a folic acid supplement. Folic acid is frequently combined with other B vitamins in supplements. These may be called vitamin B complexes. Alcohol intake should be decreased, and completely eliminated for pregnant women.
To prevent folic acid deficiency, eat a proper nutritious diet. Foods that contain high amounts of folate include:
- leafy green vegetables, such as broccoli and spinach
- brussel sprouts
- fruit such as bananas, melons, tomatoes
- beans and legumes
- wheat bran