Supplements

Folic Acid (Folate, Folacin, PGA)

Folic Acid, or ptreoylglutamic acid (PGA), a member of the B complex vitamins, is also known as Bc or vitamin M. Necessary for energy production and the formation of red blood cells, it is considered a brain food. Folic Acid also strengthens the immune system by aiding in proper formation and functioning of white blood cells. Folic acid helps protect against heart disease, birth defects, osteoporosis, and certain cancers. Because it functions as a coenzyme in DNA and RNA synthesis, it is important for healthy cell division and replication. Folic acid works in tandem with choline, vitamin B12 and B6. Folic acid is the most common and stable form of the vitamin. Folinic acid (5-methyl-tetra-hydrofolate) is also a source and is considered to be the most bioavailable type.

As many as 15% of people may have a genetic mutation causing higher homocysteine levels. This results in an increased risk for heart disease, and, in women, increased risk of having children with neural tube defects. Folic acid is essential to protein metabolism, notably for its role in reducing homocysteine levels by converting it to methionine.

Folate is very important during pregnancy. It helps to regulate embryonic and fetal nerve cell formation, which is vital for normal development. To be effective, supplementation of folate must begin prior to conception. Women of childbearing age should take a folate supplement daily as a matter of course. Folate works best when combined with vitamin B12 and vitamin C. Deficiency of folic acid has been linked to several birth defects, including the neural tube defect spina bifida. Up to half of neural tube defects are believed to be preventable if women of childbearing age supplement their diet with folic acid.

Adequate intake of folic acid should begin several weeks before and continue through at least the first four weeks of pregnancy. Women who have previously had a child with neural tube defect can reduce the risk of recurrence by about 70% through supplementation with up to 4 mg folic acid per day. Studies suggest that the levels of folic acid necessary to prevent neural tube defects are more easily derived from fortified foods and supplements than from natural food sources alone.

The Framingham Heart Study (1998) found that folic acid supplementation reduced homocysteine levels by about 25%. In 1998, researchers at the Harvard School of Public Health published data from the Nurses Health Study showing that intake of folic acid and vitamin B6 well above the current RDA reduced the risk of congestive heart disease (CHD) by about 30%. The study tracked 80,082 women over a 14-year period

It is also 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, and may be effective in the treatment of uterine cervical dysplasia.

Increased homocysteine concentrations in the blood may also play a role in osteoporosis by interfering with collagen cross-linking, leading to a defective bone matrix. Folic acid helps produce neurotransmitters such as serotonin and dopamine. These regulate brain functions including mood, sleep, and appetite. Correcting folic acid deficiency has reversed mental or psychological symptoms in some, particularly in the elderly. Folic acid exerts a mild antidepressant effect. Supplementation may optimize the effect of the drug Prozac.

Folic acid is required for the formation of healthy red and white blood cells. Folic acid deficiency causes macrocytic anemia in which the red blood cells are fewer in number, larger in size, and contain less oxygen-carrying hemoglobin than normal cells. Folic acid deficiency may play a role in cancer development, particularly cancers of the cervix, lung, and colon. Those with diets higher in folic acid had significantly reduced risk of colon cancer.

Deficiency: Low folic acid intake may also contribute to rheumatoid arthritis, constipation, cataracts, headaches, and infertility. A sore red tongue is one sign of folate deficiency. Other Possible signs include anemia, digestive disturbances, labored breathing, memory problems, paranoia, weakness and birth defects. A diet low in fresh fruits and vegetables may be one cause of Folate deficiency since cooking destroys folate. The lack of folate can lead to malabsorption problems.

Depleting Agents: Oral contraceptives, high heat, alcohol, stress, coffee, sulfa drugs, tobacco, estrogen, barbiturates, dilantin, oral pancreatic extracts.

Sources: Green leafy vegetables such as spinach, kale, chard and beet greens, lentils, legumes, broccoli, cabbage, dates, asparagus, oranges, whole grains, root vegetables, tortula yeast, liver, egg yolks, milk, mushrooms, pork, salmon, tuna, wheat germ, cantaloupes, apricots, pumpkins, avacados, whole and dark rye flour.

Precautions: Anyone with hormonally related cancers or with convulsive disorders should not use excessive amounts of folic acid for extended periods of time. Folic acid lowers plasma zinc levels so women who are also taking oral contraceptives, which lower zinc, may become zinc deficient.

Dosage Ranges and Duration of Administration: The RDA for folic acid follows:

• Infants under 6 months: 25 mcg
• 6 to 12 months: 35 mcg
• Children 1 to 3 years: 50 mcg
• Children 4 to 6 years: 75 mcg
• Children 7 to 10 years: 100 mcg
• Male and female 11 to 14: 150 mcg
• Males 15+: 400 mcg
• Females 15+: 400 mcg
• Pregnant females: 400 mcg
• Lactating females: 280 mcg
• Tolerable upper intake: 1,000 mcg/day