1 What is folic acid deficiency and how much folic acid do you need every day?
2 Folic acid lack symptoms
Folic acid deficiency neurological symptoms Folic acid lack symptoms in women Weight acceptance in the event of a lack of folic acid Weight gain in folic acid deficiency
3 Folic acid for pregnancy
4 Folic acid shortage causes
5 Folic acid in food
Vegan folic acid sources Animal folic acid sources Prevention of folic acid deficiency by drinking food
Contents
1 What is folic acid deficiency and how much folic acid do you need every day?
2 Folic acid lack symptoms
Folic acid deficiency neurological symptoms Folic acid lack symptoms in women Weight acceptance in the event of a lack of folic acid Weight gain in folic acid deficiency
3 Folic acid for pregnancy
4 Folic acid shortage causes
5 Folic acid in food
Vegan folic acid sources Animal folic acid sources Prevention of folic acid deficiency by drinking food

What is folic acid deficiency and how much folic acid do you need every day?

A Folic acid deficiency If your body is not sufficiently supplied with the essential B vitamin folic acid (vitamin B9). Folic acid is indispensable for numerous metabolic processes, especially for cell division and cell growth. It is also involved in the formation of red blood cells and DNA synthesis.

The Recommended daily dose Folic acid is 300 micrograms for adults. Pregnant and breastfeeding women have an increased need of 550 micrograms per day. Young people in the growth phase, seniors and people with chronic diseases also often need more folic acid.

Folic acid lack symptoms

A folic acid deficiency can be done by a wide variety of Symptoms express that are often non -specific and therefore do not always indicate a lack of folic acid immediately. Frequent signs are:

  • Fatigue and exhaustion
  • Concentration disorders
  • Irritability and mood swings
  • Pale because of anemia
  • Shortness of breath and shortness of breath
  • Headache
  • Hair loss
  • Inflammation and redness of the tongue (glossitis)

Folic acid deficiency neurological symptoms

A chronic folic acid deficiency can also neurological symptoms cause. These include:

  • Tingling and numbness in hands and feet
  • Muscle weakness
  • Equilibrium and coordination disorders
  • Confusion and memory problems
  • Depressive moods and listlessness

Folic acid lack symptoms in women

Women of childbearing age are particularly at risk of a folic acid shortage. In addition to the general deficiency symptoms, the following Symptoms appear:

  • Irregular menstrual cycles
  • Reduced fertility
  • Increased risk of miscarriage
  • Placenta disorders during pregnancy
  • Increased risk of neural tube defects in the baby

Weight acceptance in the event of a lack of folic acid

Since folic acid is involved in cell division and cell metabolism, a deficiency can unwanted weight loss lead. Due to the disturbed cell renovation in particular of the mucous membranes in the gastrointestinal tract, nutrients can be absorbed worse. Loss of appetite and malnutrition are possible consequences.

Weight gain in folic acid deficiency

Paradoxically, in some cases, a lack of folic acid can also be one Weight gain favor. The reason: folic acid is involved in the breakdown of the amino acid homocysteine. If too little folic acid is available, homocysteine ​​accumulates in the blood. Studies have shown that high homocystone values ​​are connected to overweight and insulin resistance.

Folic acid for pregnancy

Sufficient folic acid supply is particularly important for women with desire to have children and during pregnancy. Folic acid demonstrably reduces the risk of Neural tube defects in the unborn child like Spina Bifida (open back) or anencephaly (lacking essential parts of the brain).

The German Nutrition Society therefore recommends that all women with desire to have children dail to take 550 micrograms of folic acid every day - ideally at least 4 weeks before conception and until the end of the first third of pregnancy. Since the need is usually difficult to cover due to nutrition alone, taking a special folic acid preparation is advised.

Folic acid shortage causes

The most common cause of a folic acid deficiency is one insufficient supply About the food. There are particularly endangered:

  • Veganer and vegetarian
  • People with a one -sided or unbalanced diet
  • Pregnant and breastfeeding
  • Senior citizen
  • Smokers and alcoholic
  • People with chronic gastrointestinal diseases
  • People with chemotherapy or dialysis

Also certain Medication can favor a folic acid deficiency by affecting the absorption or recycling of folic acid. These include, for example, antibiotics, malaria medals, pain and rheumatism, antiepileptics or the "pill".

Folic acid in food

There are many good folic acid sources, both vegetable and animal nature. Here is an overview of the 10th folic acid -rich foods (vegetable or animal) with their average folic acid content per 100 g:

Vegan folic acid sources

Vegan folic acid sources Folic acid content per 100 g
1. Edamame (cooked) 311 µg
2. Peanuts 240 µg
3. Sunflower seeds 237 µg
4. Cranberry beans (cooked) 207 µg
5. Wakame (raw) 196 µg
6. Spinat (raw) 194 µg
7. Linsen (cooked) 181 µg
8. Soy sprouts (raw) 172 µg
9. Chickpeas (cooked) 172 µg
10. Shiitake mushrooms (dried) 163 µg

Animal folic acid sources

Animal folic acid sources Folic acid content per 100 g
1. Lamb liver (cooked) 400 µg
2. Cattle liver (fried) 260 µg
3. Sea snail (baked) 179 µg
4. Egg yolk (raw) 146 µg
5. Fish roges (cooked) 92 µg
6. Mussels (cooked) 76 µg
7. Brie 65 µg
8. Crab (raw) 51 µg
9. Egg (hard cooked) 44 µg
10. Blockwork cheese 36 µg

However, the bioavailability of folic acid is limited from food. A lot of folic acid is lost in the preparation because the vitamin is sensitive to heat and light. To protect the folic acid content, you should steam vegetables or cook in steam. A high coffee and black tea consumption can also affect folic acid intake.

Prevention of folic acid deficiency by drinking food

Another way to counteract a folic acid deficiency are special Drinking meals. This Astronaut food, such as those from the brand Saturo is offered, is characterized by a balanced composition of all essential nutrients, including folic acid. Especially for people who have increased folic acid needs or suffer from the nutrient absorption disorders, consumption of such drinking meals can be a valuable addition to the usual diet and thus help prevent deficiency states.

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Frequently asked questions

Frequent symptoms of folic acid deficiency are fatigue, weakness in concentration, pallor and headache. Digestive problems such as diarrhea or loss of appetite can also occur. In the event of a long -lasting deficiency, anemia (anemia) can occur, which is noticeable by additional symptoms such as shortness of breath or racing heart.

Green leafy vegetables such as spinach, salads, kale and broccoli are particularly good sources. Legumes, whole grains, citrus fruits, nuts and seeds also contain a lot of folic acid. In addition, you can consume enriched foods such as special breakfast flakes or multivitamin juices.

A slight folic acid deficiency can usually be remedied within a few weeks by a balanced, folic acid -rich diet. When converting your diet, you should use green leafy vegetables, legumes and whole grain products, as these contain a lot of folic acid. In more severe cases, taking folic acid preparations may also be necessary. Then it takes about 1-2 months for the folic acid storage to be filled again and the defect is fully remedied. Regular blood controls at the doctor help to monitor the success of the treatment.

A lot of folic acid is contained in citrus fruits such as oranges, grapefruits and lemons. A medium -sized orange already covers about 10% of daily needs. Berries, especially strawberries and raspberries, are also good folic acid suppliers. You will also find this important B-vitamin in Kiwis, mangoes, avocados and honey melons.

The folic acid level in the blood can best be determined using the concentration of folk in the red blood cells (erythrocytes). This value provides information about the folic acid supply for the past 2-3 months. There is a deficiency if the erythrocyte folate value is below 340 NMOL/L. In addition, the homocysteine ​​level in the blood can also be determined. If this is increased, this also indicates a folic acid deficiency, since folic acid plays an important role in regulating homocysteine ​​metabolism.

No, vitamin B12 and folic acid are not the same, even if both belong to the group of B vitamins. Folic acid is vitamin B9, while vitamin B12 is also called cobalamine. Both vitamins have similar functions in the body, e.g. in the formation of red blood cells, but are chemically different compounds. They also differ in their tasks: Vitamin B12 is also involved in the nervous system and brain function. And while folic acid occurs in many vegetable foods, vitamin B12 can be found almost only in animal sources.

An excessive supply of folic acid is rare because excess quantities are excreted over the kidneys. However, there may be undesirable effects for extreme doses over 1000 µg per day. Possible symptoms of overdose are sleep disorders, irritability, loss of appetite and indigestion such as bloating or diarrhea.

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