What is folic acid deficiency and how much folic acid do you need every day?
A folic acid deficiency is when your body is not sufficiently supplied with the essential B vitamin folic acid (vitamin B9). Folic acid is essential 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 of folic acid for adults is 300 micrograms. Pregnant and breastfeeding women have an increased requirement of 550 micrograms per day. Adolescents in the growth phase, senior citizens and people with chronic illnesses also often need more folic acid.
Folic acid deficiency symptoms
Folic acid deficiency can manifest itself through a wide variety of symptoms, which are often unspecific and therefore do not always immediately indicate a folic acid deficiency. Common signs are
- Fatigue and exhaustion
- Concentration disorders
- Irritability and mood swings
- Pallor due to anaemia
- Breathlessness and shortness of breath
- Headaches
- Hair loss
- Inflammation and reddening of the tongue (glossitis)
Folic acid deficiency Neurological symptoms
Chronic folic acid deficiency can also cause neurological symptoms. These include:
- Tingling and numbness in the hands and feet
- Muscle weakness
- Balance and coordination disorders
- Confusion and memory problems
- Depressive moods and listlessness
Folic acid deficiency symptoms in women
Women of childbearing age are particularly at risk of folic acid deficiency. In addition to the general symptoms of deficiency, they may also experience the following symptoms:
- Irregular menstrual cycles
- Diminished fertility
- Increased risk of miscarriage
- Placental disorders during pregnancy
- Increased risk of neural tube defects in the baby
Weight loss with folic acid deficiency
As folic acid is involved in cell division and cell metabolism, a deficiency can lead to unintentional weight loss. The impaired cell renewal, particularly of the mucous membranes in the gastrointestinal tract, means that nutrients are less easily absorbed. Loss of appetite and malnutrition are possible consequences.
Weight gain with folic acid deficiency
Paradoxically, however, a folic acid deficiency can also favour weight gain in some cases. 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 homocysteine levels are associated with obesity and insulin resistance.
A good solution to counteract this is the Saturo slimming shake. In addition to all other vitamins and minerals, it also contains folic acid and helps you to lose weight.
Folic acid for pregnancy
Adequate folic acid intake is particularly important for women who want to have children and during pregnancy. Folic acid has been proven to reduce the risk of neural tube defects in the unborn child, such as spina bifida (open spine) or anencephaly (absence of essential parts of the brain).
The German Nutrition Society therefore recommends that all women who wish to have children take 550 micrograms of folic acid daily - ideally at least 4 weeks before conception and until the end of the first trimester of pregnancy. As the requirement is usually difficult to meet through diet alone, it is advisable to take a special folic acid supplement.
Folic acid deficiency causes
The most common cause of a folic acid deficiency is insufficient intake through food. People are particularly at risk:
- Vegans and vegetarians
- People with an unbalanced or unbalanced diet
- Pregnant women and breastfeeding mothers
- Seniors
- Smokers and alcoholics
- People with chronic gastrointestinal diseases
- People with a chronic gastrointestinal disease
- .intestinal diseases
- People undergoing chemotherapy or dialysis
Certain medications can also favour a folic acid deficiency, by impairing the absorption or utilisation of folic acid. These include antibiotics, antimalarials, painkillers and rheumatism medications, antiepileptic drugs and the contraceptive pill.
Folic acid in food
There are many good sources of folic acid, both plant and animal-based. Here is an overview of the 10 foods richest in folic acid (plant or animal) with their average folic acid content per 100 g:
Vegan sources of folic acid
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. Spinach (raw): 194 µg
7. Lentils (cooked): 181 µg
8. Soya sprouts (raw): 172 µg
9. Chickpeas (cooked): 172 µg
10. Shiitake mushrooms (dried): 163 µg
Animal sources of folic acid
Animal folic acid sources: Folic acid content per 100 g
1. Lamb liver (cooked): 400 µg
2. Beef liver (fried): 260 µg
3. Sea snail (baked): 179 µg
4. Egg yolk (raw): 146 µg
5. Fish roe (cooked): 92 µg
6. Mussels (cooked): 76 µg
7. Brie: 65 µg
8. Crab (raw): 51 µg
9. Egg (hard-boiled): 44 µg
10. Blue cheese: 36 µg
However, the bioavailability of folic acid from food is limited. A lot of folic acid is lost during preparation, as the vitamin is sensitive to heat and light. To preserve the folic acid content, you should gently steam or steam-cook vegetables. High coffee and black tea consumption can also impair folic acid absorption.
Preventing folic acid deficiency by drinking food
Another way to counteract a folic acid deficiency is with special drinking meals. This astronaut food, such as that offered by the Saturo brand, is characterised by a balanced composition of all essential nutrients, including folic acid. Especially for people who have an increased folic acid requirement or suffer from nutrient absorption disorders, the consumption of such drinkable meals can be a valuable addition to the usual diet and thus help to prevent deficiencies.
Frequently asked questions
How does a folic acid deficiency manifest itself?
Common symptoms of folic acid deficiency are tiredness, lack of concentration, pallor and headaches. Digestive problems such as diarrhoea or loss of appetite can also occur. A prolonged deficiency can lead to anaemia, which manifests itself through additional symptoms such as shortness of breath or palpitations.
What should you eat if you have a folic acid deficiency?
Green leafy vegetables such as spinach, lettuce, kale and broccoli are particularly good sources. Pulses, wholegrain products, citrus fruits, nuts and seeds also contain plenty of folic acid. You can also eat fortified foods such as special breakfast cereals or multivitamin juices.
How quickly can folic acid deficiency be remedied?
A mild folic acid deficiency can usually be remedied within a few weeks by eating a balanced diet rich in folic acid. When changing your diet, you should particularly focus on green leafy vegetables, pulses and wholemeal products, as these contain a lot of folic acid. In more severe cases, it may also be necessary to take folic acid supplements. It then takes around 1-2 months for the folic acid stores to be replenished and the deficiency to be completely remedied. Regular blood tests by a doctor help to monitor the success of the treatment.
Which fruit is high in folic acid?
Citrus fruits such as oranges, grapefruits and lemons contain particularly high levels of folic acid. A medium-sized orange already covers around 10% of your daily requirement. Berries, especially strawberries and raspberries, are also good sources of folic acid. You can also find this important B vitamin in kiwis, mangoes, avocados and honeydew melons.
Which blood value indicates folic acid deficiency?
The folic acid level in the blood can best be determined using the concentration of folate in the red blood cells (erythrocytes). This value provides information about the folic acid supply over the last 2-3 months. A deficiency is present if the erythrocyte folate value is below 340 nmol/l. The homocysteine level in the blood can also be determined. If this is elevated, this also indicates a folic acid deficiency, as folic acid plays an important role in the regulation of homocysteine metabolism.
Are vitamin B12 and folic acid the same thing?
No, Vitamin B12 and folic acid are not the same thing, even though they both belong to the group of B vitamins. Folic acid is vitamin B9, while vitamin B12 is also known as cobalamin. Although both vitamins have similar functions in the body, e.g. in the formation of red blood cells, they 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 is found in many plant-based foods, vitamin B12 is almost exclusively found in animal sources.
What happens if you consume too much folic acid?
An excessive intake of folic acid is rare, as excess amounts are excreted via the kidneys. However, extreme doses of over 1000 µg per day can lead to undesirable effects. Possible symptoms of an overdose include sleep disorders, irritability, loss of appetite and digestive problems such as flatulence or diarrhoea.
You might also be interested in this
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