What foods give you folic acid?

Folic acid is a B vitamin which is vital for the formation of red blood cells. The form which occurs naturally in food is called ‘folate’.

What does folic acid do?

Folic acid, together with vitamin B12, is necessary to form red blood cells. A deficiency can reduce the ability of red blood cells to carry oxygen, this is called ‘macrocytic’ (large cell) anaemia. 

Together, both vitamins also help nerves to function properly. 

Folic acid is also essential in the formation of DNA (genetic material) within every body cell, allowing each cell to replicate perfectly.

Sources of folic acid

Folate is found naturally in a wide variety of foods, and is also present in foods fortified with folic acid.

As it is a water-soluble vitamin (dissolves easily in water), it is lost from vegetables during cooking. This can be reduced by avoiding over-cooking, and steaming or microwaving vegetables instead of boiling.

How much folic acid do I need?

If you are not likely to become pregnant, you should be able to obtain sufficient amounts of folate in your diet by eating a healthy diet containing a wide variety of foods.

Folic acid deficiency - what happens if I don’t get enough?

Deficiency can result in some general symptoms – tiredness (caused by anaemia), weakness, diarrhoea, loss of appetite and weight loss.

It can also cause headaches, heart palpitations, a sore tongue and behavioural disorders.

Deficiency can occur if you are not getting enough folate in your diet or if requirements increase (such as during pregnancy).

Sometimes deficiency can occur if losses are excessive (such as in Crohn’s disease or untreated coeliac disease), if you are using some medications such as water tablets (diuretics), or in alcoholism.

Folic acid for pregnancy and lactation (breastfeeding)

The foetus rapidly develops spine and nerve cells in the first few weeks of pregnancy. Inadequate blood levels of folate at this crucial time increase the risk of the baby’s spine developing a ‘neural tube defect’, resulting in spinal malformation called spina bifida.

Daily recommendations for folate (folic acid) intake

(μg = micrograms)

• Adults and children over 11 years: 200μg
• Anyone considering pregnancy: 200μg plus a supplement* containing 400μg
• Pregnant people: 300μg plus a 400μg supplement* during the first 12 weeks of pregnancy
• Lactating people: 260μg

* You may need to take 5mg/d of folic acid preconception and up to 12 weeks of pregnancy i.e. if you have had a pregnancy previously affected by neural tube defects or if you have diabetes or take anti-epilepsy medication - ask your doctor.

For this reason, anyone considering pregnancy, and up to 12 weeks of pregnancy is advised to:

• Take a folic acid supplement, or pregnancy-specific vitamin supplement providing 400μg every day
• Eat a diet rich in folates and folic acid from foods naturally containing the vitamin and from fortified foods

During the whole of pregnancy and lactation, it is advisable to eat a diet rich in folate as requirements for the vitamin are higher.

Folic acid and heart disease

Research has demonstrated that folic acid supplements can reduce high levels of homocysteine – an amino acid in the blood that irritates blood vessels – which has been associated with increased risk of heart attack or stroke.

A high level of homocysteine is found in populations with a high incidence of heart disease, which is the main cause of death in the UK. However, reducing homocysteine levels does not reduce rates of heart attacks or deaths from any cause. Homocysteine level is thought to be an indicator rather than a risk factor for heart disease.

Recent research has shown a slight reduction in stroke with supplementation but results are inconclusive and more research is required to understand this finding.

Supplements and food fortification

Despite recommendations, many people do not take folic acid supplements in early pregnancy and many pregnancies are unplanned. Routine fortification of flour with folic acid is a simple way to increase intake for everyone. Many countries, such as the USA and Canada, have introduced mandatory fortification of flour, and seen a significant reduction of the number of neural tube defect births. The UK government is currently considering mandatory fortification of flour. A recent review of scientific research has not found evidence of increased health risks. The UK Chief Medical Officers and the British Dietetic Association strongly support mandatory fortification.

Good sources of folic acid

• Spinach, kale, Brussels sprouts, cabbage, broccoli
• Beans and legumes (e.g. peas, blackeye beans)
• Yeast and beef extracts
• Oranges and orange juice
• Wheat bran and other whole grain foods
• Poultry, pork, shellfish and liver
• Fortified foods (e.g. some brands of breakfast cereals – check the label)

Can I take too much?

It is advisable for those aged over 50 years or those with a history of bowel cancer, not to take folic acid supplements containing more than 200μg/day. For other people, long-term intakes from fortified foods and supplements should be below 1mg/ day for adults (lower amounts for children), although this limit is currently being reviewed.

Summary

Most people (other than people who are or could become pregnant) should be able to obtain sufficient folate in their diet by eating plenty of vegetables, fruit, beans and wholegrains. These foods will be naturally high in folate and may protect against bowel cancer and heart disease.

Folic acid is the synthetic form of vitamin B9, which can be purchased as a supplement. Folic acid can also be found in some processed foods such as bread, cereal, and some brands of orange juice.

When naturally occurring, vitamin B9 is known as folate. Folate is found in many different types of fruits and dark green leafy vegetables.

If you're deficient in folate, you may experience symptoms such as muscle weakness, unexplained fatigue, and anemia.

This article lists eight of the most folate-dense foods to add to your diet, as well as general information about folic acids.

Folic acids and/or folate, also known as vitamin B9, are essential for your health. In fact, B9 is considered to be one of the body's 13 essential vitamins. B9 is necessary for the body to synthesize deoxyribonucleic acid (DNA) and ribonucleic acid (RNA), the genetic makeup of all your cells.

Vitamin B9 can be consumed either naturally in foods (folate) or via supplementation (folic acid).

Adequate folate levels in our body are associated with some health benefits. Folate reduces the risk of the following:

Folate can be found in a variety of vegetables, especially dark, leafy greens, fruits, and more. Foods fortified with folate (folic acid) are more easily absorbed in the body.

Asparagus has some of the highest levels of folate.Asparagus boasts 89 micrograms (mcg) of folate per four spears.

Asparagus is also high in vitamin K and antioxidants such as vitamin C. Asparagus has anti-inflammatory properties and helps the brain's development and functioning.

Legumes are a family of foods that include beans, peas, and lentils. Legumes are an excellent source of folate. The folate content will vary based on the type of legume chosen. For example, pinto beans contain 294 micrograms of folate per one-cup serving, while blackeye peas contain 122 micrograms per one-cup serving (canned).

Legumes are also high in fiber and protein and are a great option if you're trying to cut back on your meat consumption.

Dark, leafy vegetables are a great source of folate. Some dark, leafy vegetables that are especially rich in folate include:

• Spinach: 131 micrograms per 1/2-cup serving (cooked)
• Romaine lettuce: 64 micrograms per 1-cup serving (shredded)
• Brussel sprouts: 78 micrograms per 1/2-cup serving

Beef liver is organ meat from cows. Beef liver contains 215 micrograms of folate per 3-ounce serving. Beef liver also contains high amounts of iron, vitamin A, and copper.

Broccoli is a cruciferous vegetable with 52 micrograms of folate per 1/2-cup serving. Broccoli is also an excellent source of fiber and helps reduce inflammation, control blood sugar, and more.

Bananas are a type of fruit that contain an excellent amount of folate. A medium banana, for example, contains around 23.6 micrograms of folate.

Bananas are also a great way to obtain potassium.

Eggs, a breakfast staple, contain 22 micrograms of folate. While eggs are high in cholesterol, they do pack a nutrient punch and are a great way to sneak in extra protein.

Citrus fruits such as oranges or lemons are another way to obtain the daily recommended amount of folate. One large orange, for example, contains 55 micrograms of folate.

Citrus fruits also support the immune system.

Vitamin B9 is one of 13 essential vitamins needed by the body for healthy functioning. Vitamin B9 can be derived from foods (folate) or through supplements (folic acid). You can find folate in dark, leafy vegetables, bananas, legumes, eggs, and more.

Eating a healthy diet means that you're accounting for all the essential vitamins and minerals that make your body function to the best of its abilities. Vitamin B9 is considered an essential vitamin so it is imperative that you make sure it's part of your diet.

If you are experiencing symptoms of folate deficiency such as unexplained fatigue, anemia, or muscle weakness, talk to your healthcare provider about adding a folic acid supplement to your diet and to rule out other potential causes.

Frequently Asked Questions

• What are the symptoms of folic acid deficiency?

  A folic acid deficiency is often subtle. Signs of being deficient include muscle weakness, unexplained fatigue, and anemia.

• Is B12 the same as folic acid?

  No, B12 is not the same as folic acid. While folic acid is a B vitamin, specifically B9, vitamin B12 has an entirely different function. That said, folic acid and vitamin B12 do work together to help the functioning of red blood cells.

• Does folic acid cause weight gain?

  No. Currently, there is no evidence that suggests that folic acid supplementation can cause weight gain.