— SAIGAO —

Product details

About The Folic Acid (Vitamin B₉)

I. Basic information

Chemical structure: Folic acid is composed of three parts: pteridine, para-aminobenzoic acid and glutamic acid. Its unique chemical structure determines its characteristics of participating in many biochemical reactions in the body. It exists in many forms. Most naturally occurring folic acid is tetrahydrofolate and its derivatives, while synthetic folic acid is generally pteroylglutamic acid, which is relatively more stable and will work after a series of transformations in the body.

Solubility: Since it is a water-soluble vitamin, it is soluble in water, which makes it easy for the human body to absorb and utilize it after ingestion, and excess folic acid is usually excreted from the body with urine. It is generally not easy to accumulate in the body in large quantities and cause serious poisoning (but excessive intake of supplements may also have adverse effects).

II. Food sources

Green leafy vegetables: Green leafy vegetables such as spinach, lettuce, and broccoli are high-quality natural sources of folic acid. For example, spinach contains about 194 micrograms of folic acid per 100 grams, and lettuce contains about 60 micrograms per 100 grams. The chlorophyll they are rich in is often accompanied by rich folic acid. Eating more green leafy vegetables in daily diet can provide the human body with a considerable amount of folic acid.

Beans and soy products: Soybeans, black beans and other beans, as well as tofu, soy milk and other soy products made from them, contain a certain amount of folic acid. Soybeans contain about 181 micrograms of folic acid per 100 grams. These foods are not only a source of high-quality protein, but also one of the important ways to supplement folic acid, especially suitable for vegetarians.

Animal liver and kidney: Animal liver and kidney are rich in folic acid. For example, every 100 grams of pork liver contains about 236 micrograms of folic acid, and the content in chicken liver is even higher, up to about 1172 micrograms. However, since the liver is a detoxification organ in animals, it is important to choose healthy and safe sources when eating, and consume them in moderation.

Fruit: Some fruits are also rich in folic acid, such as citrus fruits (oranges, lemons, etc.), strawberries, bananas, etc. Taking oranges as an example, every 100 grams of orange pulp contains about 30 micrograms of folic acid. Fruits can not only supplement folic acid for the human body, but also provide other beneficial nutrients, such as vitamin C.

III. Physiological function

Participate in DNA and RNA synthesis: Folic acid plays a key role in the proliferation and division of cells. It is an essential substance for the synthesis of DNA (deoxyribonucleic acid) and RNA (ribonucleic acid). The growth and development of the human body, from the rapid cell division and differentiation in the embryonic period to the renewal and repair of body tissues in adulthood, are inseparable from the normal synthesis of DNA and RNA. Once folic acid is deficient, these processes will be affected, such as the fetal neural tube malformation in the early embryonic development.

Participate in amino acid metabolism: It is an important coenzyme in various amino acid metabolic pathways, such as playing a key role in the conversion of homocysteine ​​to methionine. Homocysteine ​​is a sulfur-containing amino acid. If its level in the body is too high, it will increase the risk of various diseases such as cardiovascular disease. Folic acid participates in metabolism to maintain it at a normal level, which helps to reduce the risk of disease and ensure the metabolic health of the human body.

Participate in hemoglobin synthesis: Folic acid and vitamin B₁₂ work synergistically and participate in the synthesis of hemoglobin, which is of great significance for maintaining normal hematopoietic function. When folic acid is deficient, megaloblastic anemia may occur, and the morphology of red blood cells becomes abnormally large and immature, affecting the transportation of oxygen and the normal oxygen supply to various parts of the body, thereby causing anemia symptoms such as dizziness, fatigue, and pale complexion.

IV. Deficiency and excess manifestations

Deficiency manifestations:

Fetal neural tube defects: For pregnant women, folic acid deficiency in early pregnancy is an important risk factor for fetal neural tube defects (such as spina bifida, anencephaly, etc.). This is because the neural tube begins to form in the very early stage of embryonic development and requires sufficient folic acid. If folic acid is insufficient at this time, there may be problems with neural tube closure, leading to serious congenital malformations, affecting the survival of the fetus and the quality of life in the future.

Megaloblastic anemia: manifested by increased red blood cell volume, abnormal morphology, and reduced hemoglobin content. Patients may have symptoms such as pale complexion, dizziness, fatigue, palpitations, and shortness of breath, which seriously affect physical health and normal life. This is because folic acid deficiency affects the normal production and maturation of red blood cells.

Hyperhomocysteinemia: Folic acid deficiency will cause homocysteine ​​to accumulate in the body without timely conversion, resulting in increased homocysteine ​​levels in the blood, thereby increasing the risk of cardiovascular diseases such as atherosclerosis, coronary heart disease, and stroke, as well as neurological diseases such as cognitive impairment.

Overdose symptoms: Long-term excessive use of folic acid supplements (adults take more than 1000 micrograms per day for a long time) may mask the symptoms of vitamin B₁₂ deficiency, because folic acid can correct the blood picture of megaloblastic anemia, but cannot solve the problem of nervous system damage caused by vitamin B₁₂ deficiency, so it is easy for vitamin B₁₂ deficiency to not be discovered and treated in time; in addition, it may also affect the absorption of zinc, and have certain adverse effects on the normal development of the fetus and other physiological functions of the human body.

V. Applicable population and recommended intake

Applicable population:

Pregnant and lactating women: Their demand for folic acid increases significantly, especially in the first three months of pregnancy. Adequate folic acid intake helps prevent fetal neural tube defects. The continuous supply of folic acid needs to be guaranteed throughout pregnancy and lactation to meet the nutritional needs of themselves and the fetus.

Elderly people: With age, the body’s absorption function may decline, and the elderly are at a relatively high risk of cardiovascular disease, cognitive impairment and other diseases. Appropriate folic acid supplementation helps maintain normal homocysteine ​​levels, reduce the risk of related diseases, and improve the quality of life.

Alcoholics: Alcohol interferes with the absorption and metabolism of folic acid. Alcoholics are prone to folic acid deficiency, so they need to pay attention to folic acid supplementation to maintain the body’s normal metabolic function.

Recommended intake: The recommended intake for people of different ages and physiological states is different. The recommended daily intake for normal adults is generally about 400 micrograms. Pregnant women are recommended to increase their daily intake to about 600 micrograms during pregnancy preparation and early pregnancy. Women in mid-to-late pregnancy and lactation are recommended to take about 800 micrograms per day. The elderly can refer to the standards for adults and supplement according to individual conditions.

VI. Precautions

Drug interactions: Some drugs can affect the absorption, metabolism or utilization of folic acid, such as anti-epileptic drugs (such as phenytoin sodium, carbamazepine), sulfasalazine (a drug for the treatment of inflammatory bowel disease), etc. People who take these drugs for a long time are prone to folic acid deficiency and often need to supplement an appropriate amount of folic acid at the same time. In addition, they should pay close attention to changes in folic acid levels and related physical symptoms during medication.

Food cooking effects: Folic acid is easily destroyed under high temperature and long cooking conditions. For example, long-term stewing of green leafy vegetables can cause a loss of about 50% – 90% of folic acid. Therefore, fast cooking methods should be used as much as possible during cooking, such as quick stir-frying, blanching and cold mixing, etc., to reduce the loss of folic acid and ensure the effective intake of folic acid in food.

In short, folic acid has an important impact on all aspects of human health. People should pay attention to ensuring its normal intake through a balanced diet. If special populations need additional supplements, it is best to do so under the guidance of a doctor or nutritionist.