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The basic role and needs of folic acidFolic acid is one of the water-soluble B vitamins whose main function is to help the body make and maintain new cells, especially in cells that divide and grow rapidly. Folic acid is essential for the production of DNA and RNA, which are essential components of genetic material and are essential for the growth and division of all cells in the body.
The recommended daily intake for adults is about 400 mcg, while pregnant women need to increase to 600 mcg to support fetal health. Folic acid deficiency can lead to a variety of health problems, including digestive dysfunction, mouth sores, a weakened immune system, and in severe cases, anemia.
Effects of folic acid on blood health
Folic acid plays a key role in the prevention of anemia. It is involved in the formation of red blood cells and helps prevent megaloblastic anemia due to folate deficiency.
In this type of anemia, the body is unable to make enough normal-sized and mature red blood cells. After taking folic acid supplements for half a year, you can see a noticeable improvement in hemoglobin levels, as folic acid supplementation helps boost the production of healthy red blood cells.
This is further confirmed by research from the University of Besançon in France. The researchers found that women who supplemented with folic acid daily not only experienced an improvement in blood health, but also an overall nutritional status after six months.
Folic acid and women's health
Folic acid is essential for women, especially those who are planning to become pregnant. It plays an important role in preventing fetal neural tube defects, which can occur in the early stages of pregnancy, when many women may not yet know they are pregnant.
Professor Xu, an expert from the Chinese Academy of Medical Sciences, also emphasized the importance of folic acid. He noted that folic acid helps maintain a woman's reproductive health by affecting hormone levels in the body while reducing complications that can occur during pregnancy. Long-term use of folic acid can help regulate and maintain the balance of these hormones, thereby supporting health throughout pregnancy and beyond.
In the wake of these significant changes to the body, folic acid supplementation is also associated with other important areas of health, such as cardiovascular health and mood management, which we will explore in the next section.
Benefits of folic acid for the cardiovascular system
The effects of folic acid on cardiovascular health are of particular concern. Studies have shown that folic acid is effective in reducing the risk of heart disease by lowering blood levels of homocysteine.
Homocysteine is an amino acid that is associated with an increased risk of cardiovascular disease, stroke, and peripheral vascular disease when too high in the blood.
Folic acid supplementation can help convert homocysteine, reducing these health risks. A multi-national study showed that supplementation with 400 mcg of folic acid per day reduced participants' homocysteine levels by 12.5%, significantly reducing the incidence of cardiovascular events.
Potential effects of folic acid on mood and cognitive function
Folic acid supplementation has also shown potential benefits for mood management and cognitive function. Folic acid plays a key role in the synthesis of neurotransmitters such as dopamine and serotonin, which are essential for mood states.
Some clinical studies have found that folic acid supplementation is associated with relief of depressive symptoms. Researchers note that folic acid works in tandem with antidepressants to enhance the effects of the medication and help boost the emotional state of patients.
Folic acid is also important for the maintenance of cognitive function. Adequate folic acid intake has been linked to delaying cognitive decline, especially in older adults. A study conducted in a group of adults over the age of 60 found that those who supplemented with folic acid regularly performed better on tests of memory and cognitive speed.
Side effects and appropriate intake of folic acid
Despite the many benefits of folic acid, it should also be consumed in moderation. Excessive intake of folic acid may hide the diagnosis of vitamin B12 deficiency because they have similar anemia prevention effects, but vitamin B12 deficiency can lead to severe neurological damage if left untreated.
Very high doses of folic acid supplementation may be associated with an increased risk of certain cancers, although more research is needed to confirm this.
According to the recommendations of the National Institutes of Health, the daily limit of folate intake for adults is set at 1,000 mcg (1 mg). This recommendation is based on a balance between the potential benefits of folic acid intake and avoiding the possible risks of overdose.
From preventing anemia to protecting the heart, from enhancing mood to boosting cognitive function, folic acid is undoubtedly a powerful nutritional ally. Understanding how to balance your intake, and when you need professional guidance to manage supplement use, is essential to making the most of the benefits of this vitamin.
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