Side Effects of Folic Acid
Generally, individuals who consume folic acid do not notice any side effects. However, some may experience a variety of symptoms during their intake of folic acid, including:
- A deficiency in vitamin B12, which can lead to anemia resulting from a lack of folic acid or vitamin B12. Taking folate supplements may address anemia without correcting a B12 deficiency, potentially leading to nerve damage.
- Weakened immune system.
- Decline in cognitive function.
- Nausea.
- Gas or bloating.
- Loss of appetite.
- Sleep disturbances.
- Feelings of depression or excessive excitement.
- Abdominal cramps.
- Diarrhea.
- Skin rash.
- Confusion and behavioral changes.
Rare Side Effects of Folic Acid
Consumption of extremely high levels of folic acid may result in:
- An increased risk of colon or rectal cancer.
- An elevated risk of heart attack for individuals with pre-existing heart conditions.
- A heightened risk of lung cancer.
Benefits of Folic Acid
Ensuring an adequate intake of folic acid offers significant health benefits, including:
- Prevention of neural tube defects: A deficiency in folic acid during the early weeks of pregnancy can lead to serious congenital defects in the newborn. Research has demonstrated that taking folic acid supplements before and during pregnancy substantially reduces the risk of these defects.
- Cancer prevention: Low levels of folic acid have been associated with an increased risk of abnormal cell growth and cancer. Insufficient folic acid can lead to unstable DNA formation, making it more susceptible to breaks, thereby increasing cancer risk.
- Lowering amino acid levels: Consuming adequate folic acid helps reduce inflammatory homocysteine levels, which are linked to heart disease. The body needs folic acid for converting the amino acid into methionine, which decreases amino acid levels. Conversely, a deficiency in folic acid slows down this conversion, resulting in elevated homocysteine levels.
Foods Rich in Folic Acid
It is advisable to obtain nutrients from natural food sources rather than supplements. Below are some foods that are naturally rich in folic acid:
- Legumes: A serving of 177 grams of cooked kidney beans contains 131 micrograms of folic acid, while 198 grams of cooked lentils provides 358 micrograms.
- Eggs: A large egg contains approximately 23.5 micrograms of folic acid.
- Leafy green vegetables: Just 30 grams of spinach contains 58.2 micrograms of folic acid.
- Broccoli: Raw broccoli provides 57 micrograms of folic acid per 91 grams, while 78 grams of cooked broccoli contains 84 micrograms.
- Bananas: Rich in folic acid, one medium banana offers about 23.6 micrograms.
- Avocado: Half of a raw avocado contains 82 micrograms of folic acid.