Did you know that National Folic Acid Awareness Week was Sept. 8-14? So, what is folic acid and why is it important? Is folic acid the same as folate?
Folic acid and folate are both forms of vitamin B9, but folate is the naturally occurring, water-soluble form found in foods, while folic acid is the synthetic form used in supplements and fortified foods. Both are important for health, and they differ in how they are absorbed and processed by the body.
Adequate sources of folate are leafy green vegetables, such as cabbage, kale, spring greens, and spinach. Also, broccoli and brussels sprouts, peas, and kidney beans are excellent choices. Fruits containing folate are oranges, lemons, limes, bananas, and avocados. Other sources are eggs, peanuts, and walnuts.
Even as you incorporate folate into your diet, it is beneficial to supplement with folic acid, whether in a multivitamin or separately. Since a 1998 FDA mandate, cereals, breads, pasta, and rice have been fortified with folic acid, the synthetic form of folate. Folic acid from enriched foods and supplements is more easily absorbed into our bodies and is essential for cell growth and metabolism. It is also beneficial in treating certain anemias, kidney or liver disease, and alcoholism. Additionally, there is current research studying the use of folic acid in treating hearing loss, macular degeneration, and autism spectrum disorder.
As a nurse, I think of prenatal vitamins for a healthy pregnancy and to help prevent birth defects; more specifically, during the first 4-6 weeks of pregnancy, the neural groove development is critical for the brain and spinal column. In my studies as a family herbalist, it was impressed upon me that in order to have a healthy baby, the parents must also be healthy prior to conception. The National Birth Defects Prevention Network (NBDPN) points to folic acid as one of the most important vitamins women of reproductive age can take, and studies report that it should be taken as a daily supplement. The daily recommended intake of folic acid is 400 micrograms for teenagers and adults, and increased to 600 mcg during pregnancy.
In fact, research indicates that women who take adequate amounts of folic acid before becoming pregnant and through the pregnancy have a lower risk of early labor and preeclampsia; and, the risk is lower for the baby in terms of birth defects and autism spectrum disorder.
Folic acid also works with vitamins B6 and B12 to lower chances of stroke, as well as some forms of cancer. It is also being considered helpful in treating depression.
Although it is best to get nutrients from a variety of quality foods, it is not always possible to have an adequate diet. Folic acid supplements are typically affordable and available at a variety of health food brick-and-mortar and online stores.