Folic acid (vitamin B9) is needed for energy production and the formation of red blood cells. It also strengthens immunity by aiding in the proper formation and functioning of white blood cells. Because it functions as a coenzyme in DNA an RNA synthesis, it is important for healthy cell division and replication. It is involved in protein metabolism, and has been used in the prevention and treatment of folic acid anemia. This nutrient may also help depression and anxiety. Recent research in the American Journal of Medicine show that it also helps keep arteries healthy and protects against heart disease. Volunteers who took folic acid supplements for a year had healthier arteries and reduced levels of an amino acid, called homocysteine, associated with narrowing of the vessels.


Folic acid is very important in pregnancy. It helps to regulate embryonic and fetal nerve cell formation, which is vital for normal development. Studies have shown that a daily intake of 400 micrograms of folic acid in early pregnancy may prevent the vast majority of neural tube defects such as spina bifida and anencephaly. It may also help to prevent premature birth. To be effective, this regimen must begin before conception and continue for at least the first three months of pregnancy; if a woman waits until she knows she is pregnant, it may be too late, because critical events in fetal development occur during the first six weeks of pregnancy - before most women know that they have conceived. This is why many experts recommend that every woman of childbearing age take a folic acid supplement daily as a matter of course.

Folic acid works best when combined with vitamin B12 and vitamin C.

Deficiencies

A sore, red tongue is one sign of folic acid deficiency. Other possible signs include anemia, apathy, digestive disturbances, fatigue, graying hair, growth impairment, insomnia, labored breathing, memory problems, paranoia, weakness, and birth defects in one's offspring.

Folic acid deficiency may be caused by inadequate consumption of fresh fruits and vegetables; consumption of only cooked or microwaved vegetables (cooking destroys folic acid); and malabsorption problems.

Sources

The following foods contain significant quantities of folic acid: barley, beef, bran, brewer's yeast, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, oranges, split peas, pork, root vegetables, salmon, tuna, wheat germ, whole grains, and whole wheat.

Oral contraceptives may increase the need for folic acid. Alcohol can also reduce folic acid absorption.