What is folic acid? What does it do?
Folic acid is a synthetic form of vitamin B9, also known as folate. It is vital for many functions in the body, from the formation of red blood cells to supporting growth and cell division. So, having sufficient folate levels is vital for your overall health.
In this guide, we delve deeper into folic acid and its functions in the body. We also share ways to monitor and boost folate levels through food or folic acid supplementation.
What is folic acid?
Folic acid is the synthetic form of vitamin B9, also known as folate. Folic is a water-soluble vitamin that is widely available as a supplement and added to many processed foods.
How is it different to folate?
Folate is the naturally occurring form of vitamin B9. It is found in many foods, particularly green leafy vegetables, and is easily digested by the body.
Folic acid, on the other hand, does not occur naturally in foods but is often added to fortified foods like flour, bread, and breakfast cereals to help prevent widespread deficiencies. It is less easily digested by the body but can benefit many people at risk of a folate deficiency.
You can find out more about the differences between folic acid and folate in our guide, ‘Folate vs. folic acid.’
What does folic acid do?
Folic acid is necessary for many of the body’s processes, including:
- The formation of DNA, which is vital for carrying genetic information
- The production of new cells, including red blood cells, brain cells, skin cells, hair cells, and nail cells
- The production of proteins
- The development of the neural tube in developing foetuses
- The prevention of anaemia by producing adequate red blood cells
What happens if I have a folic acid deficiency?
If you have a folic acid deficiency it can cause folate deficiency anaemia, which causes the body to make larger red blood cells that do not work properly. Common symptoms of this condition include:
- Feeling tired all the time
- A tingling feeling in your arms, hands, legs or feet
- Mouth ulcers
- Problems with your vision
- Memory loss
What is the recommended daily amount of folic acid?
The recommended daily dose of folic acid and how long you need to take a folic acid supplement for depends on why you need to take it:
Before and during pregnancy
It is recommended that you take 400 micrograms of folic acid once a day, ideally three months before trying for a baby and during the first 12 weeks of your pregnancy.
You may be advised to continue taking folic acid throughout your pregnancy if you are at risk of anaemia, or to take a higher 5mg dose if you have a higher chance of having a baby with a neural tube defect.
Treating folate deficiency anaemia
To treat anaemia the normal recommended dose of folic acid for adults and children over the age of one is 5mg to be taken once a day. For children under one, a doctor will usually work out the correct dose using their weight.
Most people being treated for anaemia will be advised to take folic acid for four months, but if you have a condition that causes long-term deficiencies (such as gastric bypass surgery), you may be advised to take it for longer, or even for the rest of your life.
Preventing folate deficiency anaemia
To prevent the development of anaemia, the usual dose of folic acid advised for adults and children over 12 is 5mg taken every one to seven days. However, the exact dosage is likely to vary depending on diet, age, and other health conditions, so you should always consult your doctor if you have been advised that your folate levels are low.
For children under 12, a doctor will work out the necessary dosage using their age or weight.
How can I increase my folic acid intake?
Folic acid is the synthetic form of vitamin B9, so the only way to increase your intake is to consume foods that have been fortified with folic acid or take a supplement. This could be a standalone folic acid supplement or a multi-vitamin containing folic acid.
Foodstuffs commonly fortified with folic acid include:
- Bread
- Breakfast cereals
- Pasta
- Rice
- Cornmeal
- Flour
You can also increase your folate levels by eating foods rich in the naturally occurring form of vitamin B9. Foods naturally high in folate include:
- Green leafy vegetables, such as broccoli, spinach and Brussels sprouts
- Beef liver
- Eggs
- Kidney beans
- Walnuts
- Peanuts
- Dried peas and beans, such as chickpeas, black-eyed beans and lentils
- Avocadoes
- Peas and sweetcorn
Who should take a folic acid supplement?
You may be advised to take a folic acid supplement if you:
- Are pregnant, as your daily folate levels requirements will increase from approximately 400mcg a day to 600mcg during the first 12 weeks of pregnancy
- Have low folate levels
- Have anaemia
- Have a health condition, like coeliac disease or have had surgery, such as a gastric bypass that affects your body’s ability to absorb folate
- Have low stomach acid, which can affect your absorption of vital vitamin and minerals
- Take medications that can impact folate absorption, such as methotrexate
- Have an alcohol use disorder
- Are on dialysis
Are there any risks to taking a folic acid supplement?
Folic acid supplementation is generally considered safe when taken in appropriate doses, but like all medications, it can cause some side effects, such as:
- Loss of appetite
- Bloating or increased wind
- Nausea
Folic acid can also interact with some drugs, so if you take any regular medications, you should discuss whether folic acid supplementation is appropriate with your doctor first.
In high doses, folic acid can cause a buildup of unmetabolised folic acid in your body, and this can be harmful. As a result, regular folate blood tests can be beneficial to monitor your levels and provide insights into whether you have healthy folate levels and can stop taking a folic acid supplement.
Discover more about your folate levels
If you are worried you may have folate deficiency and want to know whether taking a folic acid supplement may be beneficial, you can get a private folate blood test to check your folate levels.
At Bluecrest Wellness, we offer private folate blood testing at locations across the UK, ensuring you can get tested at a time and location that’s convenient for you. What’s more, we use the latest laboratory technologies to ensure accurate results.
