Folic Acid - Vitamin B9
(folacin, folate)
A member of the B-complex vitamins, water-soluble, unstable in heat and light. Folic acid acts
as a coenzyme with vitamins C and B12 in numerous essential metabolic reactions. It acts as a carbon carrier in the
formation of haeme (iron containing protein in haemoglobin) and is necessary for the formation of red blood
cells.
Folic acid is involved in the synthesis of nucleic acids, is essential for proper growth. Helps reduce
homocysteine levels (amino acid that encourages arterial plaque buildup), helps prevent spina bifida, cleft palate
and cleft lip formation. Dietary supplies of folic acid are in the polyglutamate form which is then converted in
the wall of the small intestine to the monoglutamate form before being absorbed into the bloodstream. Folic acid is
synthesized by intestinal bacteria in the large intestine (colon), and absorption occurs in the upper part of the
small intestine. It is stored in the liver.
FOOD SOURCES
Brewer's yeast, dark leafy vegetables, egg yolk, whole grains, beans and pulses, wheat germ.
SUPPLEMENTATION
Synthetic folate.
SIGNS OF DEFICIENCY
Abdominal pains, anaemia, bleeding gums, chronic liver disease, constipation, diarrhoea, epilepsy,
forgetfulness, gas, GI disturbances, glossitis, graying hair, irritability, lack of energy, lesions at the corners
of the mouth, mental sluggishness, neural tube defects, paleness, red blood cells do not develop properly, sleeping
disorders, sore throat, sore tongue, toxemia, weakness, weight loss. Most elderly people and a half of all women
are deficient in folic acid. Women of child-bearing years should consider folic acid supplementation to avoid the
possibilities of bearing children with birth defects.
SIGNS OF TOXICITY
There is no known toxicity for folic acid. Prolonged use of high doses can produce folacin crystals in the
kidneys, uricosuria. 1,500 mcg/day can cause abdominal distension, appetite loss, flatulence, nausea.
DAILY REQUIREMENT
200mcg, 400mcg during pregnancy.
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