1) Folic acid is necessary for the metabolic processes of the human body.
2) Without vitamin B9 our ability to form heme, the part of hemoglobin that carries iron in the red blood cells, is severely impaired.
3) Folic acid is needed in the synthesis of nucleic acids.
4) Because approximately 50% of pregnancies are not planned, women of childbearing age are advised to be sure that 400 micrograms of folic acid is part of their daily diet.
5) Vitamin B9 may help protect against heart disease.
6) Because there is no evidence of toxic levels of folic acid, there is little reason to worry about getting too much vitamin B9 through foods or supplements.
7) Women should not exceed consumption of 1,000 micrograms of folic acid because it might interfere with the detection of pernicious anemia, which is a vitamin B12 deficiency that is rare.
8) There is preliminary evidence that folic acid may reduce the risk of strokes and heart disease.
9) Vitamin B9 may reduce the risk of additional birth defects. These include cleft palate and some congenital heart defects.
10) Women who do not get enough folic acid may be at higher risk for colon cancer.
It is important to stress that folic acid may be needed by pregnant women before they even realize the need for increasing their vitamin B9 intake. Not only is folic acid needed before conception and in the early stages of pregnancy, its significance increases between 17 - 30 days after conception. This is when the neural tube forms in the embryo and then closes. Later in its development, a baby’s neural tube becomes the brain, spinal cord, spine, and skull. Without enough folic acid in the womb, a baby is at risk for being born with one or more of these being impaired, a tragedy that can be easily averted by making sure enough B9 is in the diet.
Among the most serious defects that result from a deficiency of folic acid are those that follow a neural tube that does not close properly, such as spina bifida and anencephaly. Both of these occur in the first four weeks, a period when some women do not yet know they are pregnant and are, therefore, potentially unaware of the need for enough folic acid.
In addition to pregnant women, people over 55 and those who drink copious amounts of alcohol also need to take plenty of folic acid. The recommended amount of folic acid for adults is 400 micrograms a day and up to 1,000 micrograms for pregnant or potentially pregnant women, either from foods, supplements, or a combination of the two. Good food sources of vitamin B9 include whole grains, nuts, legumes, meat, poultry, fish, green leafy vegetables, eggs, and dairy products.
Copyright © Dennis Becker, 2004.
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