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PROMOTES Nervous System Function Nervous System Development Accurate Replication of the Genetic Code: DNA and RNA Proper Transfer DNA into New Developing Cells Red Blood Cell Production Energy Production
PROTECTS AGAINST Devastating Nervous System Abnormalities Abnormal New Cell Development Anemia Fatigue
People with busy lives that are frequently under increased stress need daily B complex vitamin supplementation (all the B vitamins) that includes about 800 mcg of folic acid. Women of childbearing age need a daily intake of at least 400 micrograms (mcg), double that is better, taken before conception. Folic acid taken alone can cover up a vitamin B12 deficiency potentially damaging the nervous system.
Overview Folic acid belongs to the vitamin B group and is water soluble. Folate was discovered in 1933 by Lucy Wills and was isolated from spinach leaves in 1946. Structurally folic acid has a doubled ringed nucleus formed with para-aminobenzoic acid and glutamic acid. It's chemical name is pteroylmonoglutimate. It is available in two compounds, folate and folic acid.
With the help of niacin, vitamin B3, and vitamin C, folic acid is converted in the body to tetrahydrofolic acid (THFA) which is it's biologically active form. It is necessary for the production of red blood cells (Erythrocytes) which hold hemoglobin, the helix to which oxygen attaches and is carried throughout to all tissues of the body, and carries carbon dioxide (CO2), the major waste product of oxygenation, away from the tissues to the lungs for expelling with each exhalation.
It also helps to regulate neural development, the development of the nervous system from the early formative stages of the ovum from molecule to infrastructure to neuroregulation to conception and throughout the pregnancy. It is essential in the transfer of genetic material into the new cells. In fact folate and folic acid are so essential to the healthy division of cells and thus healthy fertility and offspring as well as organ and tissue regulation that it deserves to be more famous.
Folic acid deficiency harms the body's ability to replicate the genetic code contained in each cell when the cell divides and forms new cells. This causes abnormal cellular development. The cells of the body that have shorter life cycles, scientifically described as the cells with the most rapid rates of turnover, are the most affected. These include red blood cells (RBCs), leukocytes - a type of the white blood cells (WBCs), and epithelial cells of the stomach, intestine, vagina and cervix, as well as the blood vessels.
Symptoms of folic acid deficiency include:
-Pallor -Insomnia -Breathlessness -Ease of becoming fatigued -Headache -Forgetfulness -Hair loss -Anorexia -Nausea -Diarrhea -Weight loss -Increased infections -Glossitis, a sore, red tongue -Poor growth in children
Syndromes or diseases produced by folic acid deficiency includes:
-Megablastic Anemia, where fewer red blood cells develop and the ones that do are abnormally large. These big, abnormal RBCs do not give up there nucleus material in the last phases of development and contain less than the normal amount of the oxygen carrying protein, hemoglobin.
-Birth Defects/Abnormalities, such as neural tube defects (anencephaly and spina bifida which are failure of the brain and parts of the spine to develop), and cleft palate and lip.
-Cervical Dysplasia, caused by the human papaloma virus being able to damage the genetic material of the epithelial cells of the cervix. Folic acid deficiency has been associated with an increased incidence of cervical dysplasia most likely because of the difficulties with DNA/RNA replication when folic acid levels are low.
-Cardiovascular Disease, from the damage to the endothelial lining of the blood vessels done by elevated levels of homocysteine in the blood. Folic Acid is needed in the formation of nitric oxide (NO) which plays a critical role in normal endothelial function. This is important in male potentcy. (NO is increased by drugs like Viagra®)
Many drugs deplete folic acid in varying ways. It is most important that some folate antagonists not be taken during pregnancy, or if they must be taken, adequate supplementation is administered. Women of child bearing age who are taking these drugs should supplement with folic acid before conception.
It has been shown that trimethoprim - compounded into some antibiotics, triamterene, carbamozepine (Tegretol®), phenytoin (Dilantin®), Phenobarbital and primidone can cause certain developmental abnormalities in an embryo if taken during critical periods. Maternal use of prenatal vitamins with folic acid decreased the effects of trimethoprim and triamterene but not the last four which are antiepileptic drugs. Oral contraceptives can deplete folic acid.
See DRUG DEPLETION TABLE for specific drug information.
Folic acid is easily destroyed by heat, light, and oxygen. Substantial losses occur in all types of cooking and certain ways of storage.
Although small amounts of folate can be made by the friendly bacteria in the intestines, the bulk of the required amounts are provided through a variety of foods. The amount of the folic acid contained in these foods is absorbed at varying rates and so there is different percentages of bioavailable folic acid depending on the food.
Good sources of folic acid with the approximate bioavailablity %:
-Beets, 30% -Brewers Yeast, 10% -Brussel sprouts, 30% -Cabbage, 30% -Cantaloupe, 30% -Cauliflower, 30% -Celery, 50% -Eggs, 70% -Fish, 70% -Green leafy vegetables, 50% -Kidney beans, 30% -Lima beans, 30% -Liver, 80% -Nuts, 50% -Oranges, 30% -Wheat germ, 50%
In the US almost all grain foods have been fortified with folic acid. As of January 1998, the Federal Food and Drug Administration required all enriched cereal grains sold in the U.S. contain 140 micrograms (mcg) of folic acid per 100 grams of grain. These foods were chosen for fortification because they are staple products for most of the U.S. population. As such, prior to this, these products were seen as having a long history as successful vehicles for improving nutrition to reduce the risk of classic nutrient deficiency diseases. Although not required, other products are being fortified with folic acid, including some soy and dairy products and some juices. A broader variety of foods with folic acid fortification seems necessary at this time of the "low carb" craze.
-Cell Replication: Each cell of the body is programmed through the genetic code contained in it's nucleus to divide at the end of it's life and form new cells. Folic acid is intimately involved in the synthesis of new genetic code material, the DNA & RNA, and it's transfer into these new cells as they are formed. Inadequate amounts of folic acid translates into defects in this process and potential abnormal genetic code replication, cell replication resulting in deformities and disease. Thus folic acid may protect against the formation of certain cancers.
-Neural Development: The developing nervous system needs folic acid. Preconception through conception and early pregnancy seems to be the most crucial phase.
-Blood Vessel Health: Folic acid is needed to break down homocysteine, a toxic intermediate metabolite of methionine, one of the amino acids. Elevated levels of homocysteine in the blood stream damages the inner most lining, the epithelial lining, of the blood vessels. Damaged endothelial layers lead to athrosclerosis and cardiovascular disease in general.
Elevated homocysteine levels in the blood is now recognized as one of the most critical independent risk factors to the development of cardiovascular disease which causes heart attacks and strokes. Homocysteine, a toxic intermediate metabolite of the amino acid methionine, can directly damage the blood vessel inner lining called the endothelium.
These damaged areas scar which leads to a decrease in the flexibility of the arteries, a process called athrosclerosis. Folic Acid and it's vital role in methylation is one of the nutrients that is required to keep homocysteine from accumulating to higher then normal levels in the blood. Studies are underway to determine how much folic acid in combination with what other substances is most efficacious in bringing down elevated homocysteine levels.
The Shanghai Breast Cancer Study, reported in CANCER RESEARCH, vol.61, October 1, 2001, pp7136-41, found a clear correlation between dietary intake of folic acid and the risk of breast cancer. Women with a daily intake of 345 micrograms (mcg) per day or higher had a 38% lower risk than did women with an intake of less than 195 mcg per day. The researchers believe the folic acid exerts its protective effect by preventing errors in DNA replication and by helping to regenerate methionine, a vital component in DNA synthesis. They do mention that vitamin B12 and vitamin B6 are vital cofactors for folic acid to function in these capacities.
Nutritional deficiencies were identified in chronic fatigue syndrome patients by Melvyn Werbach, M.D. of UCLA School of Medicine. His findings are published in ALTERNATIVE MEDICINE REVIEW, vol.5, no.2, April 2000, pp.93-108. He describes folic acid as one of the deficiencies and points to some of the evidence that the disease itself causes these deficiencies even with an adequate diet. This contributes not only to the symptoms but impairs the healing process. He recommends 1-10 milligrams (mg) per day for three months.
A correlation of atrophy of the neocortex of the brain in Alzheimer's disease and low concentrations of folic acid in the blood was found by a group of researchers at the University of Kentucky when they drew blood prior to death and autopsied brains after death of a group of nuns. The results are published in the AMERICAN JOURNAL of CLINICAL NUTRITION, vol.71, April 2000, pp.993-98.
Low blood levels of folate has been detected in 30 to 40% of adults suffering from depression. Supplementing folic acid therapeutically can improve the condition and also has been found to markedly improve the effect of treatment with standard antidepressant medications. Researchers at the Harvard Medical School point out that many drugs, some chronic diseases, certain cancer and infectious disease treatments, alcoholism,, and/or poor diet can all lead to folate deficiency and increase the potential for depression, already inherent in all of these scenarios. They report on "Nutrition and Depression: The Role of Folate" in NUTRITION REVIEWS, vol.55, May 1997, pp145-49.
Recommended Dietary Allowance: The RDA -recommended dietary allowance- for folic acid is 200 micrograms (MCG) a day. Higher doses are required for pregnant and lactating women. In 1992 the U.S. Public Health Service recommended and urged all women of child bearing age to get at least 400 mcg a day. Supplementation dosage usually ranges from 200 to 800 mcg. Prescriptions for 10,000 mcg per day may be ordered for those with severe deficiency syndromes.
RDA/AI* (Adequate Intake)
AGE (YRS) AMOUNT in micrograms (mcg) / day
Infants 0.0-0.5 65: 80* 0.5-1.0 65: 80*
Children 1-3: 150 - 200 4-8: 150 - 200
Males 9-13: 300 - 400 14-18: 300 - 400 19-30: 400 31-50: 400 51-70: 400 71+: 400
Females 9-13: 300 - 400 14-18: 300 - 400 19-30: 400 31-50: 400 51-70: 400 71+: 400
Pregnant: 600
Lactating: 500
Large doses of folic acid could hide a vitamin B12 deficiency that could lead to irreversible nerve damage called neuropathy. Otherwise folic acid is not toxic even at very high doses.
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