9 Folic Acid Benefits, Usage, Importance, and More

Whenever we hear the term folic acid, three things immediately come to mind: nutritional discussions, multivitamin supplements, and pregnancy guidelines. But what exactly is folic acid, why is it so important for our health, and how can we maintain adequate levels? In this blog, we will explore all these questions in detail.

Let's dive in to find out all about the folic acid.

Also Read: "Top 17 Strange Early Pregnancy Symptoms You Should Know"

What is Folic Acid?

Folate, which is also known as vitamin B9, is a water-soluble vitamin that helps your body to make and repair DNA, prevent congenital disabilities of the spinal cord and brain (neural tube defects), and produce red blood cells. Folic acid is a synthetic form of folate, which is converted into folate by the body. It is used as a dietary supplement, helping to prevent and treat low levels of folate (vitamin B9) in your body.

According to the National Institutes of Health (NIH),

"Folic acid is a form of vitamin B9 that helps your body produce and maintain new cells."

فولک ایسڈ کیا ہے؟

فولک ایسڈ وٹامن بی کمپلیکس کا ایک اہم جزو ہے، جسے وٹامن B9 بھی کہا جاتا ہے۔ یہ ایک مصنوعی (سنتھیٹک) شکل ہے جو عام طور پر سپلیمنٹس اور فورٹیفائیڈ فوڈز (یعنی ایسی غذائیں جن میں اضافی غذائی اجزاء شامل کیے گئے ہوں) میں پائی جاتی ہے۔ قدرتی طور پر یہ "فولیٹ" کے نام سے سبزیوں، دالوں، اور پھلوں میں موجود ہوتا ہے۔

9 Healthy Benefits of Folic Acid

The benefits of folic acid are given below:

1. Prevents Neural Tube Defects

• The neural tube is a structure in a developing embryo that eventually forms the baby's brain, spinal cord, and surrounding tissues.

• Neural tube defect means: A congenital disability of the brain or spinal cord that happens when the neural tube does not close completely during early fetal development (usually within the first 28 days of pregnancy). Folic acid deficiency is the most common cause of it.

• Benefits: Taking folic acid before and during early pregnancy can prevent up to 70% of neural tube defects.

2. Supports Heart Health

• Risk: Homocysteine levels are high in heart patients. High homocysteine levels increase the risk of heart disease, stroke, and blood vessel damage by promoting blood clot formation and arterial wall thickening.

• Benefits: Folic acid helps break down homocysteine into methionine, an essential amino acid, thereby reducing high homocysteine levels in the blood and lowering the risk of heart disease and stroke.

3. Promoting Brain Health

• Risk: Low levels of folate can impair brain function, leading to problems with memory, concentration, and increased risk of dementia and Alzheimer's disease, especially in older adults.

• Benefits: Folic acid supplements may improve brain function in people with mental impairments, help treat Alzheimer's disease, reduce the symptoms of depression, and improve the effectiveness of antidepressant medication in people with major depression.

4. Red Blood Cell Formation

• Risk: Without folic acid, your body makes poor-quality red blood cells, which are abnormally large and immature, leading to anemia and weakness.

• Benefits: Folic acid helps your body to transfer immature red blood cells (RBCs) efficiently throughout your body.

5. Reduces the Risk of Certain Cancers

• Risk: Folic acid deficiency can cause impaired DNA synthesis and repair, leading to DNA mutations that increase the risk of cancers like colon and breast cancer.

• Benefits: Folic acid helps maintain genetic stability by supporting proper cell replication and preventing harmful mutations.

6. Promotes Healthy Hair, Skin, and Nails

• Risk: Folic acid deficiency can lead to poor cell turnover, causing hair thinning, brittle nails, and unhealthy, dull skin.

• Benefits: Due to its role in cell production, folic acid supports the health of rapidly dividing tissues like skin, nails, and hair.

7. Supports a Healthy Pregnancy

• Risk: Folic acid deficiency increases the risk of neural tube defects, premature birth, and low birth weight in babies. It can also lead to complications like preeclampsia and poor fetal growth, affecting overall pregnancy health.

• Benefits: Folic acid supports the development of the baby's brain and spinal cord, ensuring proper organ formation. It also enhances placental function and maternal tissue growth, promoting a smooth pregnancy journey.

8. Supports the Immune System

• Risk: Folic acid deficiency can reduce the production of white blood cells, weakening the immune response and making the body more susceptible to infections.

• Benefits: Folic acid helps maintain the integrity of mucosal barriers, acting as a first line of defense against pathogens, and also contributes to antibody production, enhancing overall immune protection.

9. Support a Healthy Menstrual Cycle

• Risk: Folic acid deficiency can cause irregular or heavier menstrual cycles due to its role in cell regeneration and blood formation. It may also lead to increased fatigue and weakness during periods because of its link to anemia.

• Benefits: Folic acid helps maintain healthy blood levels, which can reduce excessive bleeding and prevent anemia during periods. It also supports hormone balance and healthy cell renewal, which may help regulate menstrual cycles.

Also read: "26 Best Healthy Foods to Lose Weight Fast Naturally"

How Much Folic Acid Do You Need?

According to the Office of Dietary Supplements, the recommended intake of Dietary folate equivalents (DFEs) can be met through food sources or supplements:

You may also like to read: "Tips for a Healthy Pregnancy for Women - Diet & What to Expect"

Symptoms of Folic Acid Deficiency

• Fatigue and weakness

• Pale skin

• Shortness of breath

• Mouth sores

• Irritability and mood changes

• Difficulty concentrating

• Headaches

• Digestive problems like diarrhea

• Poor growth in children

Best Sources of Folic Acid

Also Read: "Is Postpartum Depression Real & How to Avoid It?" 

In The End

Folic acid is an essential nutrient that supports your overall health, from blood formation and heart health to brain function and pregnancy wellbeing. Ensuring you get enough through your diet or supplements can prevent serious health issues and improve your quality of life.

Start adding folate-rich foods to your meals. Your body deserves the care it needs – nourish it with the power of folic acid.

Consult the best hematologist near you about supplements to protect your health and future. Feel free to consult with them by visiting the Apka Muaalij website at www.apkamuaalij.com. For a quick consultation, dial 0423-2377001 and book your doctor's appointment through Apka Muaalij, the best telehealth platform in Pakistan.

FAQs (Frequently Asked Questions)

What is the difference between folate and folic acid?

Folate is the natural form found in foods; folic acid is the synthetic form used in supplements and fortification.

Can men take folic acid?

Yes, it improves sperm quality and overall health.

When should I start taking folic acid for pregnancy?

At least one month before conception and during the first trimester.

Does folic acid have side effects?

Generally, no, but very high doses can cause stomach upset, sleep problems, or mask B12 deficiency.

How long does folic acid stay in your body?

It is water-soluble, so excess is excreted daily through urine.

Can folic acid prevent miscarriage?

While it prevents birth defects, its role in preventing miscarriage is unproven.