North Dakota State University

Folic Acid

Folic Acid Is Important

Part of being healthy means getting enough folic acid - which is one of the B vitamins, along with thiamin, riboflavin, niacin, vitamin B12, and vitamin B6. Folic acid helps produce red blood cells and plays a role in cell division. Proper levels of folic acid may help prevent some types of cancer, anemia, birth defects and can contribute to a healthier heart.

An adequate intake of folic acid can decrease homocysteine levels. Homocysteine is an amino acid in the blood that is now thought to contribute to atherosclerosis, a condition where arteries become clogged, increasing your chances for heart attacks and strokes.

It is especially important that pregnant women consume enough folic acid. Folic acid is needed for cell division and tissue growth which contribute to neural tube development. Without enough folic acid, the infant's spinal cord many not close properly and the brain and/or spinal cord could be left open.

Good natural food sources include leafy green vegetables such as spinach, beans, peanuts, broccoli, asparagus, peas, lentils, whole grain products and orange juice. Other good sources are fortified cereals, breads, pasta products, and multi-vitamins that have folic acid.

The amount of folic acid you need depends on your age and gender. Adult men should consume 200 micrograms daily while post menopausal-women need 180 micrograms. Women of child bearing age should consume at least 400 micrograms daily.

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