Vitamin M

Also known as Folic Acid, Folate, Folacin, Vitamin B9.

Vitamin B9

Folic acid (pteroylglutamic acid, folacin, or vitamin B9 ) occurs abundantly in green leafy vegetables, fruits (e.g., apples and oranges), dried beans, avocados, sunflower seeds, and wheat germ. Derivatives of this vitamin are directly involved in the synthesis of nucleic acids; for this reason cells in the body that are subject to rapid synthesis and destruction are especially sensitive to folic acid deprivation. For example, the retarded synthesis of blood cells in folic acid deficiency results in several forms of anemia, while failure to replace rapidly destroyed cells in the intestinal wall results in a disease called sprue. Inadequate amounts of folic acid in the diet of pregnant women have been strongly associated with neural tube defects (i.e., spina bifida and anencephaly) in newborns; fortification of flours, cornmeal, rice, and pasta (in a manner similar to the fortification of milk with vitamin D) has been required in the United States since 1998. Adequate folic acid also reduces the risk of premature birth. A U.S. study published in 1998 involving 80,000 women showed significant reduction of heart disease among those whose diets included adequate amounts of folate and vitamin B . Several chemical antagonists to the action of folic acid have been developed in the hope that they might inhibit the growth of rapidly dividing cancer cells; one such compound, methotrexate , is used to treat leukemia in children. The recommended daily dietary allowance for adults is 400 micrograms. Para-aminobenzoic acid (PABA), which is incorporated into the folic acid molecule, is sometimes listed separately as a B vitamin, although there is no evidence that it is essential to the diet of humans.

What is it?

Folic Acid, also known as folate, is one of the water-soluble B vitamins. It has garnered a great deal of attention over the last few years due to an abundance of studies that clearly demonstrate many people can benefit by including it as part of their daily supplement regimen.

How can it benefit you?

Folic acid is probably most famously noted as being a crucial vitamin for women who are trying to conceive, and those who are pregnant. It plays a vital role in the healthy development of the fetus, and is known to prevent such devastating conditions as spina bifida and other neural tube defects.

The benefits of folic acid, however, extend much wider than just pregnancy. It is a crucial nutrient for the health of the heart. It helps lower homocysteine levels; having high homocysteine impairs blood vessels, which, in turn, makes arteries vulnerable to plaque formation. The result can be greater susceptibility to heart disease. Additionally, people who suffer from depression may find folic acid beneficial because depression, like heart disease, is normally accompanied by elevated levels of homocysteine.

Other more speculative benefits include an increased feeling of energy, and a role for this nutrient in helping counter Alzheimer's disease.

Precautions

Folic acid may have some serious side effects if too much is taken daily. These potentially dangerous levels range from between 5,000 to 10,000 mcg. The RDA (Recommended Daily Allowance) stands at 400 mcg per day, but some people (notably pregnant women and the elderly) may need more.

Another potential issue is that taking it as a supplement can also mask some serious deficiency symptoms of vitamin B12 (anemia). Therefore, folic acid should be avoided as a stand alone supplement and taken with vitamin B12 or as part of a more comprehensive formula.

Opinion

Some vitamins are better obtained from food sources, but folic acid doesn't appear to be one of them. This nutrient is easily destroyed by cooking or storage. Moreover, the body also cannot store it for any prolonged period of time, which means we need to take in enough of this crucial nutrient consistently. As such, many experts believe supplements should be incorporated.

We believe, therefore, that it is a supplement well worth considering as part of a supplement regimen.

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