Folic acid: An essential vitamin

It is widely recognized that folic acid plays a vital role in preventing neural tube defects in the fetus. But did you know that it can also help reduce the risk of other diseases, such as colon cancer?

What is folic acid?

Vitamin B9, more commonly known as “folic acid,” contributes to the production of red blood cells and among other things promotes the development of the neural tube (brain and spinal cord) in the fetus. Found mainly in green vegetables, it is a water-soluble vitamin, which means it is not stored in the body. That is why we must meet our daily requirements for it by eating foods rich in vitamin B9 or by taking supplements.

Recommended daily allowance of folic acid

The amount of folic acid needed varies according to a person’s age and health status. In Canada, the recommended daily dosage for people 14 years old and over is 400 micrograms every day. Pregnant women and breastfeeding mothers need greater quantities:

• Pregnant women: 600 micrograms per day
• Breastfeeding mothers: 500 micrograms per day

To reach these targets, supplements can be useful and, at times, even necessary.

Good to know!

The birth control pill causes a deficiency in folic acid. That is why women wanting to get pregnant must cease taking the pill 6 months prior to conception.

Sources of folic acid

There are many good food sources of folic acid. Since vitamin B9 is sensitive to heat and light, however, special care must be taken when storing and cooking these foods. Here are a few examples:

• Poultry giblets
• Asparagus
• Beets
• Broccoli
• Brussels sprouts
• Watercress
• Spinach
• Liver (lamb, veal, pork)
• Flax seeds
• Sunflower seeds
• Soybeans
• Orange juice
• Romaine lettuce
• Legumes
• Enriched pasta
• Green peas

Good to know!

In North America, white flour, cornmeal and pasta are enriched with folic acid. The goal of this public health policy introduced in 1998 was to increase dietary intake of folic acid by pregnant women in order to help reduce the rate of neural tube defects in babies.

Health benefits of folic acid

According to certain studies, folic acid may play a role in preventing other diseases, as well.

Cardiovascular diseases

Many factors increase a person’s risk of developing cardiovascular diseases, including elevated levels of homocysteine, an amino acid found in the blood. Folic acid is thought to lower the level of homocysteine and enhance blood vessel dilation, in turn reducing the risk of stroke and other heart problems.

Cancers

Among women, a high intake of folic acid is believed to reduce the risk of developing colon cancer,breast cancerand ovarian cancer (in certain cases).

Folic acid may also play a beneficial role in treating depression.

Pharmacy services

Do you have questions about taking vitamins and minerals? Talk to your pharmacist. He’s there to help!

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