FOLIC ACID Folic acid is also known as vitamin B9, pteroylglutamic acid amongst a few, and is the synthetic

form of folate. It is water-soluble like all other B vitamins. Role and Function in the Body Helps tissues to grow, and cells to work Helps prevent birth defects, most notably neural tube defects (NTDs) in babies (such as spina bifida, cleft palate and brain damage) and anencephaly Works with vitamin B12 and vitamin C to help the body break down, use, and create proteins o Also Works with vitamin B12 to make red blood cells and help iron work properly in the body (therefore it can also be assumed that it helps prevent anemia) Helps the body to convert carbohydrates into glucose, the fuel of our bodies, which the body uses to produce energy. Folic acid is necessary in maintaining healthy skin, hair, eyes and liver Helps the nervous system function properly o Crucial for proper brain functions, and is important for the mental and emotional health of an individual Aids in the production of DNA and RNA Folic acid is especially important during times of rapid cell growth (such as in red blood cells, gastrointestinal cells, during pregnancy, infancy, and adolescence) o Folic acid may also help prevent miscarriage, although evidence is not clear. Evidence based on population studies suggests that folic acid could also help prevent heart disease o Vitamin B9 works with vitamins B12, B6 and other nutrients to control levels of the amino acid homocysteine, which is associated with heart disease.

Deficiencies and Excesses Possible Symptoms of Folate Deficiency: o Diarrhea, mouth ulcers, poor growth, gray hair, peptic ulcers, swollen tongue (glossitis), gingivitis, folate-deficiency anemia, shortness of breath, loss of appetite, depression, insomnia, fatigue, irritability, forgetfulness, mental sluggishness, infertility, worsening of heart disease or heart failure Alcoholism, inflammatory bowel disease and celiac disease can cause deficiency o Women who drink alcohol are also at higher risk of breast cancer due to low folate levels Very high doses of folic acid can cause stomach problems, gas, skin reactions, and seizures

o People with epilepsy should avoid folic acid in high doses Consumption/Absorption Vitamin B9 is available in multivitamins, childrens chewables and liquid drops, in tablet form, softgels, or lozenges. Cooking greatly reduces folate levels in food Food stored after being picked will progressively lose folate

Common Drugs that lower levels of Folate: Antacids (Pepcid, Zantac) Non-steroidal anti-inflammatory drugs (Advil, Motrin, Aleve) Oral Contraceptives

*Taking folinic acid can raise folate levels more effectively because the body does not need to convert folic acid into folinic acid. Food Sources Dark green leafy vegetables Legumes Citrus fruits and juices Many foods are fortified with folic acid in Canada (enriched grain products)

Recommended Daily Allowances (RDAs) Infants 0 6 months: 65 mcg Infants 7 12 months: 80 mcg Children 1 3 years: 150 mcg Children 4 8 years: 200 mcg Children 9 13 years: 300 mcg

Males 14+: 400 mcg Females: 14+: 400 mcg Pregnant/Planning: 600 mcg Breastfeeding: 500 mcg