The Benefits of Folic Acid Supplements

What Is Folic Acid?

Folic acid is a type of B vitamin—specifically, vitamin B9. It’s found naturally in foods as folate and available in supplement form as folic acid. This vitamin plays a big role in how our bodies work and develop properly, which makes it especially important for everyone, and even more so during certain life stages.

Top Benefits of Folic Acid

Folic acid has a bunch of benefits, especially for women who are pregnant or planning to be. Not getting enough during pregnancy can lead to birth defects involving the baby’s brain or spine. But that’s not all—it also helps your body make red blood cells, DNA, and RNA, and it’s key for healthy cell growth and division. Some of the main perks include:

• May lower autism risk: Some research suggests that having healthy folic acid levels during pregnancy may reduce the risk of autism, especially in women with issues processing folate. But more studies are needed to confirm this.
• May prevent cleft lip and palate: Taking folic acid supplements during pregnancy might lower the chances of your baby being born with a cleft lip or cleft palate.
• Helps with rheumatoid arthritis treatment: People taking methotrexate for RA often lose folate, which can lead to digestive issues. Doctors often recommend folic acid supplements to ease those side effects—always check with your physician first.
• Lowers homocysteine levels: High levels of homocysteine in the blood are linked to a higher risk of heart disease and strokes. Folic acid, especially when paired with vitamin B12, can help lower those levels—especially in people with kidney issues, where homocysteine levels tend to be elevated.

Who Might Need Extra Folic Acid?

While full-blown folic acid deficiency is rare, some people are more likely to have lower levels than others, including:

• Women of childbearing age: It’s crucial to have enough folic acid to help prevent neural tube defects in babies—even before pregnancy.
• Pregnant women: Because pregnancy increases the need for folic acid to support fetal development, many women need to take supplements to get enough.
• People with absorption issues: Conditions like celiac disease or inflammatory bowel disease can make it harder for the body to absorb folate from food.

Signs of Folic Acid Deficiency

Thanks to folic acid being added to foods like flour, deficiency is a lot less common than it used to be. But if your levels are too low, you might notice symptoms such as:

• Fatigue and weakness
• Mouth sores
• Memory and thinking issues
• Poor appetite and weight loss
• Increased risk of depression
• Higher chances of allergic reactions
• Long-term risk of low bone density

Where to Get Folic Acid

Food Sources

You can find natural folate in lots of foods. Some of the best sources include:

• Leafy greens (like spinach)
• Liver
• Asparagus
• Fruits and their juices
• Meat, chicken, and seafood

Supplements

Folic acid is also available in supplement form—either on its own or in multivitamins, usually around 400 micrograms per dose. It's often included in B-complex vitamins too.

How Much Is Too Much?

Folic acid is super helpful, but taking too much—especially from supplements—might not be safe. For example, some studies suggest that overdoing it may increase the risk of certain cancers, like colon cancer. Eating foods rich in folate is fine and safe, but here are the upper daily limits for folic acid from supplements by age group: