Do not overdose folic acid

Folic acid is a water-soluble B vitamin. For decades, pregnant women and women who are preparing to conceive have been advised to take folic acid in advance to reduce the risk of certain birth defects in newborns, especially to prevent major birth defects such as the baby's brain and spine to some extent.

The industry generally believes that folic acid as a water-soluble vitamin can not be stored in the body, and it needs to be replenished every day, even if it is consumed in excess every day.

However, this view seems to Liu Yanping to be somewhat untenable. Serum folate levels are significantly affected by eating, while RBC folate reflects folic acid nutrition over time, suggesting that folic acid can accumulate in cells, at least in RBCs. Excessive folic acid supplementation over a period of time can cause excessive concentrations of red blood cell folate.

So, how much folic acid supplement is appropriate? According to the "Dietary Guidelines for Chinese Women and Children", folic acid supplementation should be started during pregnancy, and special attention should be paid to avoiding folate deficiency throughout pregnancy. In addition to choosing foods rich in folic acid every day, preparations containing folic acid 400 ugDFE/d are recommended to protect the bottom.

A country's dietary guidelines are based on the nutritional status of the whole population, but may not be appropriate for individuals. Excessive folic acid intake can interfere with zinc metabolism, causing zinc deficiency; it can also increase the risk of certain tumors; and it may also mask the symptoms of vitamin B12 deficiency in the blood, affecting the diagnosis and treatment of anemia.

In terms of folic acid containing 400ugDFE/d preparation recommended in the Dietary Guidelines for Chinese Women and Children, the synthetic folic acid of the preparation is different from the reduced folic acid of natural food sources, it belongs to the oxidized folic acid, which has the advantages of stability and high absorption, and its absorption rate is 1.7 times that of natural folic acid.

Therefore, when we calculate the folic acid equivalent (DFE), the dose of the preparation folic acid should be multiplied by 1.7. If we adults should consume 400 ug of folic acid per day and choose to take vitamin pills, it is enough to contain only 235 ug of folic acid preparations.

In addition, the Dietary Guidelines for Chinese Women and Children also pointed out that both husband and wife should supplement folic acid to avoid deficiency three months before pregnancy, and the recommended amount is 400ugDFE/day.

But the question is, who can accurately predict pregnancy after three months? "This will lead to couples as long as the idea of having children, began to supplement folic acid preparations, if you add folic acid from dietary sources, the actual amount of folic acid obtained is more." Liu Yanping told reporters that the "Recommended Dietary Nutrients for Chinese Residents" clearly states that the maximum tolerable amount of folic acid is 1000ug/d per day.

In fact, a reasonable diet of people, from the diet is able to get enough folic acid. However, some studies have found that the level of folic acid in the body of mainland southerners is almost twice higher than that of northerners, mainly because the southern four seasons produce fresh green leafy vegetables, while the long winter in the north is mostly cabbage, potatoes and radishes.

However, in addition to dietary differences, individual differences in folic acid supplementation from person to person may also be related to genes.

Studies have found that different genotypes of methylenetetrahydrofolate reductase (MTFHR) can cause huge differences in folate metabolism. MTFHR is the CC type of people with normal ability to activate folic acid, while CT or TT type people have different degrees of defects, the latter two often need more folic acid intake to meet the needs of the body.

If a southern girl, with normal folic acid metabolism, usually loves to eat vegetables and meat, and occasionally eats some fried liver or brine, she may not lack folic acid at all. But in order to prepare for pregnancy, she still chooses the "sea tao" vitamin to strengthen nutrition, which will lead to excessive folic acid.

So, how do people know if they need folic acid supplementation? You should go to the Nutrition Clinic to consult a professional doctor. - "Awakening self-healing power: Healing the body and mind with the wisdom of Zen"