Health starts with the individual cells of our body. If our cells are healthy so are we. Healthy cells, in turn, depend on the continued, faultless replication of our DNA. DNA can be seriously damaged through attacks by free radicals so an adequate antioxidant status is essential to cell health. However, it is becoming clear that antioxidants alone are not enough to protect our DNA; more and more research points to the B vitamin folic acid as being equally or perhaps even more important in ensuring proper DNA replication. It is not surprising that a folic acid deficiency has been implicated in a wide variety of disorders from Alzheimer's disease to atherosclerosis, heart attack, stroke, osteoporosis, cervical and colon cancer, depression, dementia, cleft lip and palate, hearing loss, and of course, neural tube defects.

Folic acid is essential for the synthesis of adenine and thymine, two of the four nucleic acids that make up our genes, DNA and chromosomes. It is also required for the proper metabolism of the essential amino acid methionine that is found primarily in animal proteins. A folic acid deficiency has been clearly linked to an elevated level of homocysteine, a sulfur-containing amino acid. High homocysteine levels, in turn, have been linked to cardiovascular disease and a host of other undesirable conditions.

It is unfortunately, estimated that 88 per cent of all North Americans suffer from a folic acid deficiency. Obviously, the standard diet does not supply what we need. This has led to the fortification of cereals and other foodstuffs to try to ensure a minimum daily intake of 0.4 mg/day. Although beans and green vegetables like spinach and kale are good sources of folic acid, relatively few people eat lots of vegetables and cooking destroys most of the folate anyway. Realizing the poor availability from the diet many medical researchers now advocate daily supplementation with folic acid. Because folic acid needs the catalysts vitamins B12 and B6 to carry out its functions effectively it is usual to supplement with a combination of the three. Dosage recommendations for folic acid vary between 0.4 mg/day and 10 mg/day or more depending on the severity of the deficiency and the health problem to be overcome. The RDA for adults is now 0.4 mg/day and 0.6 mg/day for pregnant women. Recommendations for vitamin B12 generally range from 0.5 to 1.0 mg/day and for vitamin-B6 from 10 to 250 mg/day.

Folic acid is an important nutrient for women who may become pregnant. Adequate folate intake during the periconceptional period, the time right before and just after a woman becomes pregnant, helps protect against a number of congenital malformations including neural tube defects (which are the most notable birth defects that occur from folate deficiency). Neural tube defects (NTDs) result in malformations of the spine (spina bifida), skull, and brain (anencephaly). The risk of neural tube defects is significantly reduced when supplemental folic acid is consumed in addition to a healthy diet prior to and during the first month following conception.

The protective effect of folate during pregnancy goes beyond NTDs. Supplementation with folic acid has been shown to reduce the risk of congenital heart defects, cleft palate, limb defects, and urinary tract anomalies. Women who could become pregnant are advised to eat foods fortified with folic acid or take supplements in addition to eating folate-rich foods to reduce the risk of some serious birth defects. Taking 400 micrograms of synthetic folic acid daily from fortified foods and/or supplements has been suggested. The RDA for folate equivalents for pregnant women is 600-800 micrograms, twice the normal RDA of 400 micrograms for women who are not pregnant.

Recent research has shown that it is also very important for men who are planning on fathering children, reducing chromosomal defects in their sperm.

If you are planning to become pregnant you should take folic acid supplements - even if you are healthy and have a good diet. Once pregnant, continue to take the supplements for the first 12 weeks of pregnancy. If you take folic acid supplements it reduces the risk of having a baby born with a defect of their spinal cord such as spina bifida. It probably also reduces the risk of having a baby born with a cleft lip and palate, and of premature labour.

Comparison of Food Sources of Folic Acid

Yaeyama Chlorella is an excellent source of Folic Acid as the table below shows:

What is folic acid?

Folic acid (folate) is a vitamin and is needed to make new cells in the body. The body does not store very much folic acid. You need a regular fresh supply to keep healthy. Pregnant women in particular need a good supply of folic acid which is used by the developing baby. The very early stages of pregnancy are crucial in the need for folic acid. This is why folic acid supplements are recommended for women planning a pregnancy.

Many foods contain folic acid including vegetables such as spinach, sprouts, broccoli, green beans, and potatoes. Some bread and breakfast cereals are fortified with folic acid. However, the intake for each individual can vary.
Folic acid supplements and pregnancy

However, a recent study looked at the effect of taking folic acid for a year prior to becoming pregnant. This study looked at the effect folic acid had on reducing preterm labour and delivery of the baby (that is, of having a 'prem' baby). The study found a significant decrease in the rate of preterm delivery for women who took folic acid for one year prior to becoming pregnant. So, you may wish to consider taking folic acid tablets well before you plan to become pregnant.

Continue to take folic acid tablets for the first 12 weeks of pregnancy.
What dose should I take?

• For most women the dose is 400 micrograms (0.4 mg) a day.
• If your risk of having a child with a spinal cord problem is increased then the dose is higher (5 mg a day - you need a prescription for this higher dose). That is, if:
• you have had a previously affected pregnancy
• you or your partner have a spinal cord defect
• you are taking medication for epilepsy
• you have coeliac disease, diabetes, sickle cell anaemia, or thalassaemia.

In addition to folic acid supplements, you should eat a healthy diet when you are pregnant which should include foods rich in folic acid.

Are there any side-effects or risks when taking folic acid?

No. Folic acid is a naturally occurring vitamin which your body needs. It is not a drug (medicine). By taking these supplements you are just making sure that you get a good, regular amount of folic acid which you need especially during pregnancy.

References

1. Antenatal care, NICE Clinical Guideline (March 2008)
2. Pre-conception - advice and management, Clinical Knowledge Summaries (2007)
3. Folic Acid May Help Prevent Premature Birth - A report on proceedings from Society of Maternal-Fetal Medicine annual meeting 2008
4. Bille C, Murray JC, Olsen SF; Folic acid and birth malformations. BMJ. 2007 Mar 3;334(7591):433-4.
5. Ionescu-Ittu R, Marelli AJ, Mackie AS, et al; Prevalence of severe congenital heart disease after folic acid fortification of grain products: time trend analysis in Quebec, Canada. BMJ. 2009 May 12;338:b1673. doi: 10.1136/bmj.b1673. [abstract]
6. Gardiner HM, Fouron JC; Folic acid fortification and congenital heart disease. BMJ. 2009 May 12;338:b1144. doi: 10.1136/bmj.b1144.
7. Wald NJ, Oakley GP; Should folic acid fortification be mandatory? Yes. BMJ. 2007 Jun 16;334(7606):1252.
8. Hubner RA, Houlston RD, Muir KR; Should folic acid fortification be mandatory? No. BMJ. 2007 Jun 16;334(7606):1253.