Many people associate folic acid exclusively with pregnancy. While it is extremely important before and during pregnancy, folate is an essential B vitamin that everyone needs.
Folate, also known as vitamin B9, occurs naturally in foods. Folic acid is the form commonly added to fortified foods and used in supplements.
Your body needs vitamin B9 for several important processes, including making new cells and healthy red blood cells. Here are some of its major roles.
1. It Helps Your Body Produce Healthy Red Blood Cells
Folate is necessary for the formation of normal red blood cells, which transport oxygen around the body.
Not getting enough folate can cause megaloblastic anemia, a condition in which abnormal red blood cells are produced.
Folate-deficiency anemia can cause symptoms such as unusual tiredness, weakness, shortness of breath and difficulty concentrating. However, these symptoms have many possible causes, so a blood test may be needed to determine whether folate deficiency is responsible.
2. It Is Important for Making and Repairing DNA
Folate plays an important role in DNA synthesis and cell division.
Your body constantly produces new cells, so adequate folate is important throughout life—not only during pregnancy. Tissues that produce new cells rapidly have a particular need for nutrients involved in cell division.
3. It Is Extremely Important Before Pregnancy
Although folic acid isn’t exclusively for pregnant women, pregnancy remains one of the most important reasons people hear about it.
Adequate folic acid before conception and during early pregnancy substantially reduces the risk of serious neural tube defects affecting the baby’s developing brain and spinal cord, including spina bifida.
This is particularly important because the neural tube develops very early in pregnancy, sometimes before a woman realizes she is pregnant.
For this reason, health authorities commonly recommend that women who could become pregnant obtain adequate folic acid, with specific doses depending on individual circumstances and medical guidance.
4. Your Nervous System Needs Folate
Folate contributes to normal nervous-system function and is involved in numerous biochemical reactions within the body.
A severe or prolonged deficiency can therefore affect more than just red blood cells.
However, symptoms such as memory problems, weakness or numbness shouldn’t automatically be blamed on low folate. Vitamin B12 deficiency and many other medical conditions can produce similar symptoms and require proper diagnosis.
5. It Helps Regulate Homocysteine
Folate, along with vitamins B6 and B12, is involved in the metabolism of homocysteine, an amino acid found in the blood.
Low folate intake can contribute to elevated homocysteine levels. High homocysteine has been associated with cardiovascular disease, although simply taking high-dose folic acid supplements hasn’t been shown to prevent every type of cardiovascular disease.
This is one reason supplements shouldn’t be treated as a universal cure.
Where Can You Get Folate Naturally?
You don’t necessarily need supplements to obtain folate if you’re getting enough through your diet and don’t have a specific reason for supplementation.
Good dietary sources include dark leafy green vegetables, beans, peas, lentils, oranges, avocados, asparagus and broccoli. Some breads, cereals, flours and other grain products are also fortified with folic acid, depending on the country.
Should Everyone Take Folic Acid Tablets?
No. Although everyone needs folate, that doesn’t mean everyone needs a folic acid supplement.
Most people should aim to obtain essential nutrients through a varied, balanced diet unless supplementation is recommended for a specific reason.
There is also an important reason not to take very high doses unnecessarily: large amounts of supplemental folic acid can mask some signs of vitamin B12 deficiency, potentially allowing neurological damage caused by B12 deficiency to progress without being recognized.
Pregnant women, people planning pregnancy and individuals with certain medical conditions or taking particular medications may have different requirements and should follow appropriate medical advice.
The Bottom Line
Folic acid isn’t just a “pregnancy vitamin.” Vitamin B9 is needed by men and women for healthy red blood cell formation, DNA production, cell division and normal body function.
Its role before and during pregnancy is particularly important because adequate folic acid helps prevent serious neural tube defects in developing babies.
The key isn’t to start taking large amounts of folic acid simply because you’ve heard it’s beneficial. Eat a varied diet rich in folate-containing foods, and if you think you may be deficient or need a supplement, speak with a healthcare professional about the appropriate amount for you.