What is folic acid?
Folic acid is a synthetic form whereas folate is the naturally occurring form of vitamin B9 (In this article, we will use the terms "folate" and "folic acid" interchangeably). It is vital in making DNA and producing healthy red blood cells.
Folic acid is often added to supplements and fortified foods. In the UK, all flour-based food labels have folic acid added to them. Wholewheat flour and gluten-free goods are not included in this.
Serum folate normal range?
Normal serum folate levels typically range from 3 to 16 ng/mL (7 to 36 nmol/L).
folate deficiency may lead to anaemia and other health issues.
What are folic acid food sources?
Green leafy vegetables (spinach, kale, Brussels sprouts and broccoli)
Citrus fruits (oranges, lemons)
Peas, beans, and lentils
Seeds and nuts
Cereals, bread, and pasta fortified with folate
Eggs
Beef extracts and yeasts
Liver and other organ meats
Does folic acid cause constipation?
Folic acid supplements do not typically cause constipation.
If you're experiencing constipation while taking these supplements then it is likely an underlying cause other than folic acid supplements.
Folate deficiency symptoms:
Fatigue and weakness
Pale skin
Shortness of breath
Irritability or mood changes
Reduced concentration
Soreness of tongue or mouth ulcers
Are iron and folate the same?
No, iron and folic acid are different. Iron is a mineral whereas folate is a vitamin
Iron is a essential mineral for making hemoglobin in red blood cells.
Folic acid has complementary function in red blood cell formation.
How much folic acid (folate) do I need:
Adults and children over the age of 11 year:
200 micrograms
Planning a pregnancy:
200 micrograms plus a supplement with 400 micrograms .
Pregnancy:
During the first 12 weeks of your pregnancy, take 300 micrograms plus a 400 microgram supplement.
Breastfeeding:
260 micrograms
Folic acid and pregnancy:
Folic acid is vital during pregnancy to prevent neural tube defects (e.g., spina bifida) in the developing baby.
Pregnant women or those trying to conceive are advised to take 400 micrograms of folic acid daily, ideally starting before conception and continuing through the first 12 weeks of pregnancy.
Does folic acid cause weight gain?
Folic acid does not cause weight gain.
There is no scientific evidence linking folic acid intake to changes in body weight.
Methotrexate and folic acid
Methotrexate is a medication used to treat certain autoimmune diseases (like rheumatoid arthritis) and some cancers. It can deplete the body’s folate levels.
Doctors often prescribe folic acid supplements alongside methotrexate to reduce side effects such as mouth sores, nausea, and fatigue without affecting the efficacy of the medication. Folic acid should be taken on a different day of the week to methotrexate.