Live Well Vitamins & Lifestyle Guide

Folic Acid (Folate)

Folic acid is a type of B vitamin that's key for cell growth and metabolism. Studies show that many people in the U.S. don't get enough folic acid.

Don't be confused by the different terms folate and folic acid. They have the same effects. Folate is the natural substance in whole foods. Folic acid is the synthetic version in supplements and fortified products.

Folic Acid Uses

Folic acid supplements are standard for pregnant women and women who plan to become pregnant. Folic acid can lower the risk of preeclampsia and early labor -- and reduce the risk of some devastating birth defects by 50% to 70%. Many doctors recommend that any woman of childbearing age take either a multivitamin or folic acid supplements. Folic acid can protect against birth defects that may occur before a woman even knows she is pregnant.  

Folic acid is used to treat deficiencies, which can cause certain types of anemia and other problems. Folate deficiencies are more common in people who have digestive problems, kidney or liver disease, or who abuse alcohol. Folic acid is also used to reduce the toxicity of the drug methotrexate, at least when used for psoriasis and rheumatoid arthritis.

Folic acid supplements have been studied as treatments for many other conditions. These include heart disease, cancer, chronic fatigue syndrome, Alzheimer's disease, and depression. So far, the results of these studies have been inconclusive.

Folic Acid Dose and Instructions for Use

The recommended dietary allowance (RDA) includes the folic acid you get from both the food you eat and any supplements you take.

The tolerable upper intake levels (UL) of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat folic acid deficiencies. But don't take more unless a doctor says so.

Folic Acid Food Sources

Good sources of folic acid (folate) are:

• Leafy green vegetables, like spinach, broccoli, and lettuce
• Beans, peas, and lentils
• Fruits like lemons, bananas, and melons
• Fortified and enriched products, like some breads, juices, and cereals

Folic Acid Supplement Information

Folic acid often comes in tablets or capsules. Folic acid is standard in multivitamins. Like any supplement, keep folic acid supplements in a cool, dry place, away from humidity and direct sunlight.

Folic acid is best absorbed if you're also getting sufficient amounts of vitamin C and other B vitamins.

Folic Acid Warnings

• Side effects. Folic acid is generally regarded as safe. Side effects are rare. High doses of folic acid might cause nausea, bloating, gas, and insomnia.
• Interactions. High doses of folic acid may block the effects of some seizure medicines. If you take any regular medicines, ask how they will affect your intake of folic acid. Many -- like diabetes drugs, sleeping pills, and some antibiotics -- can lower the amount of folic acid you absorb.
• Risks. Folic acid can sometimes mask the symptoms of serious and dangerous deficiencies of vitamin B12.