Folic acid
Folic acid is a vital vitamin that plays a central role in our health. As part of the B vitamins, it supports cell division, blood formation, and normal immune system function.
Folic acid is particularly important during periods of increased physical stress—such as during pregnancy, growth phases, or when following an unbalanced diet.
What is folic acid important for?
Folic acid, also known as vitamin B9, plays a central role in cell division and thus in the growth and regeneration of the body. It is also important for the formation of red blood cells and for DNA repair, i.e., the “maintenance” of our genetic material. Another crucial point: folic acid lowers homocysteine levels in the blood. Homocysteine is an amino acid that, in excessive amounts, can damage blood vessels and increase the risk of cardiovascular disease.
How much folic acid do I need?
Adults need about 300 micrograms of folic acid every day. That sounds like a tiny amount, but it is essential because the body cannot produce it itself.
Which foods are rich in folic acid?
Green leafy vegetables such as spinach, kale, and broccoli are particularly rich in folic acid. Legumes (lentils, chickpeas), nuts, seeds, and whole grain products are also valuable sources. However, because folic acid is sensitive to heat and light, some of it is easily lost during cooking—so eating raw foods or cooking them gently is a good choice.
When should you take folic acid supplements?
Women who want to have children or are in early pregnancy have particularly high requirements. In this case, it is recommended to take an additional 400 micrograms of folic acid daily to significantly reduce the risk of malformations of the nervous system in the child. However, people who have a very unbalanced diet, drink a lot of alcohol, or take certain medications can also benefit from supplementation.
How does a deficiency manifest itself?
A folic acid deficiency can develop gradually, often manifesting itself in fatigue, paleness, difficulty concentrating, or anemia. In severe cases, it can lead to developmental disorders in the unborn child, which is why adequate intake is so crucial during pregnancy.
