Folate (Folic Acid) Vitamin B9: All Need to Know

Folic acid, also known as vitamin B9, is a vital nutrient that plays a significant role in the production of red blood cells, DNA synthesis, and overall cellular health. Found in a variety of natural sources of folic acid, it is especially important for pregnant women, children, and individuals with specific health conditions.
A deficiency in folate can lead to severe health concerns, yet it’s easily manageable with proper nutrition and awareness. Let's explore everything you need to know about folic acid, from uses and food sources to dosage and supplementation.

What is Folic Acid?

Folic acid is the synthetic form of folate, a water-soluble vitamin-B (Vitamin B9) found naturally in various foods. It’s essential for DNA synthesis, cell division, and the formation of healthy red blood cells. Because the body cannot store large amounts of folate, regular dietary intake or supplementation is necessary to meet daily needs and avoid deficiency.

Why is Folic Acid Important?

Folic acid plays a critical role in preventing neural tube defects during pregnancy, supporting heart health, and aiding in the production of DNA and RNA. It is also crucial for the growth and repair of cells, making it indispensable during periods of rapid growth such as infancy, adolescence, and pregnancy. It also supports mental health and may reduce homocysteine levels in the blood.

How to Test for Folate Deficiency

• Blood Test: A serum folate test checks folate levels in the bloodstream.
• RBC Folate Test: Measures folate stored in red blood cells for a more stable reading.
• Complete Blood Count (CBC): To detect anaemia often associated with folate deficiency.
• Homocysteine Test: Elevated levels may suggest a B9 or B12 deficiency.
• Physical Examination: A doctor may check for fatigue, mouth sores, or pale skin.

Folate-rich Ayurvedic Products

Ayurveda offers several natural supplements and formulations rich in folate. Popular options include Ashwagandha, Amla (Indian gooseberry), and Moringa leaf powder. These herbs not only offer folate but also support overall vitality, immunity, and digestion. Ayurvedic tonics like Chyawanprash are also good sources, combining various herbs and fruits that are naturally high in folic acid and antioxidants.

Consequences of Folate Deficiency

Folate deficiency can lead to megaloblastic anaemia, where red blood cells become abnormally large and inefficient. It may also cause fatigue, irritability, poor concentration and mouth ulcers. In pregnant women, low folate levels are associated with birth defects. Severe or prolonged deficiency could result in weakened immunity and cardiovascular issues.

Also Read: Essential Foods and Tips to Avoid Vitamin K Deficiency

Symptoms of Folate Deficiency

Common symptoms include persistent fatigue, weakness, pale skin, shortness of breath, and irritability. You may also notice mouth sores, tongue swelling, memory problems, or difficulty concentrating. Digestive issues such as diarrhoea or appetite loss may arise. These symptoms are a direct effect of deficiency of Vitamin C and B9, making early diagnosis critical.

Who Should Consume Folic Acid?

• Pregnant Women: To prevent neural tube defects in the unborn child.
• Women Planning Pregnancy: Supplementation before conception is recommended.
• Individuals with Anaemia: Especially if caused by folate deficiency.
• People with Malabsorption Issues: Such as those with coeliac or Crohn’s disease.
• Alcoholics: As alcohol impairs folate absorption.
• Vegetarians/Vegans: Who may lack adequate folate food sources in their diet.
• Elderly Adults: Due to reduced absorption capacity.

Health Benefits of Folic Acid

Folic acid supports brain function, enhances heart health, and is vital for cell and tissue growth. It plays a preventive role in certain cancers and neurodegenerative diseases. It’s especially critical in pregnancy, reducing the risk of birth defects and contributing to the healthy development of the baby’s brain and spine.

Recommended Daily Dosage of Folic Acid

• Adults: 400 mcg per day.
• Pregnant Women: 600 mcg per day.
• Breastfeeding Women: 500 mcg per day.
• Children (1–13 years): 150–300 mcg depending on age.
• People with medical needs: Consult a healthcare provider for adjusted dosage.

Excessive intake above 1,000 mcg should be avoided without medical advice.

Top Natural Sources of Folic Acid in Indian Foods

• Spinach and other leafy greens
• Lentils and chickpeas
• Papaya and oranges
• Beetroot
• Sprouts (especially moong)
• Drumstick leaves (moringa)
• Tomatoes
• Whole wheat and millets
• Cauliflower
• Okra (lady’s finger)

These folic acid food sources are easy to incorporate into your daily diet and contribute to folate rich foods in India.

Indian Recipes High in Folic Acid

Popular Indian dishes such as Palak Dal, Chole, Beetroot Sabzi, and Methi Thepla are rich in folic acid. Dishes with sprouts like Usal, Moong Chilla, or Mixed Sprout Salad also boost folate intake. These recipes are simple to prepare and offer a blend of traditional taste and nutritional value from folic acid rich Indian foods.

Factors Affecting Folic Acid Absorption

• Alcohol consumption: Reduces absorption and utilisation of folate.
• Certain medications: Like methotrexate, phenytoin, and sulfasalazine may interfere.
• Digestive disorders: Conditions like IBS, Crohn’s disease or coeliac reduce absorption.
• Vitamin B12 deficiency: Can mask folate deficiency symptoms.
• Overcooking vegetables: Leads to loss of folate content.

Folic Acid Supplementation: When and Why

Supplementation becomes essential when dietary intake is insufficient or absorption is compromised. Pregnant women, people with anaemia, or those undergoing chemotherapy may require supplements. Doctors may prescribe folic acid tablets or multivitamins. Always consult a healthcare professional before starting supplements to avoid the effect of deficiency of Vitamin C and folate.

Potential Risks of Excessive Folic Acid Intake

While folic acid is water-soluble and excess is excreted, very high intake can mask vitamin B12 deficiency and lead to nerve damage. It may also increase the risk of certain cancers in rare cases. Stick to the recommended dosage unless advised otherwise by a doctor to avoid complications.

Health Insurance Coverage for Folate Deficiency

Folate deficiency, when diagnosed and requiring medical treatment, may be covered under health insurance. Policies from trusted providers such as Bajaj Allianz Health Insurance, with access to 18,400+ hospitals, can help manage costs associated with tests, supplements, or related conditions. Always check the policy’s inclusions and exclusions.

Conclusion

Folic acid is a fundamental vitamin that supports overall health, particularly in pregnancy and growth. With numerous natural sources of folic acid readily available in Indian diets, deficiency can often be prevented. Regular check-ups, awareness, and a balanced diet are key. For added security, having a plan like Bajaj Allianz Health Insurance can offer peace of mind and medical support when needed.

FAQs

Which Indian foods are highest in folic acid?

Spinach, beetroot, moong sprouts, drumstick leaves, lentils, and citrus fruits are top Indian foods high in folic acid.

How does cooking affect folic acid content in foods?

Overcooking can destroy a significant portion of folic acid. Steaming or sautéing vegetables lightly helps retain the nutrient better.

Is folic acid supplementation necessary during pregnancy?

Yes, it’s highly recommended before and during pregnancy to prevent neural tube defects in the developing foetus.

Can excessive folic acid intake be harmful?

Excessive intake may mask vitamin B12 deficiency and cause neurological issues. Stick to medically recommended limits.

Are there fortified foods available in India?

Yes, some brands offer fortified cereals, atta (flour), and dairy products enriched with folic acid.

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The information presented is not meant to be a substitute for medical advice. Any suggestions mentioned should be considered for general use only. For expert guidance on any health ailment or medical issue or any treatment/procedure, please consult a certified medical professional.