At a health talk at my clinic, a middle-aged woman named Wang Li asked me a surprising question: "Doctor, I've always heard that folic acid is important for women's health, so I take folic acid tablets every day, but recently I heard that eating too much folic acid may also be bad, what is going on?" "Wang Li's question has caused me to think deeply about the general perception of folic acid supplementation and the associated health risks.
Folic acid is a water-soluble vitamin that is essential for cell division and DNA synthesis, especially in early embryonic development, and is effective in preventing neural tube defects. Therefore, folic acid supplementation is widely recognized by the public as one of the necessary means to maintain good health. However, with the popularization of health concepts and the marketing of health products, some people mistakenly believe that "more is better" and supplement folic acid at will, but they may ignore the potential risks that may be brought by excessive intake.
The importance of folic acid and the recommended intake
Folic acid, also known as vitamin B9, is one of the essential nutrients for the human body, and its main role is to participate in the metabolism of monosaccharides, protein synthesis, and DNA repair and synthesis processes in the body. Folic acid is especially important in maintaining women's health, especially before, during pregnancy, and during breastfeeding.
The important role of folic acid
Folic acid plays a key role in cell division and tissue repair. It is an essential component of DNA and RNA and is essential for embryonic development and the proper functioning of the nervous system. By participating in methylation reactions, folic acid also helps maintain genome stability, thereby reducing the risk of certain diseases.
The recommended intake of folic acid for different populations
Depending on the age and specific physiological state, the amount of folic acid required by the human body varies:
For the average adult woman, the recommended daily intake is 400 mcg.
Folic acid requirements are higher in pre-pregnant, pregnant, and lactating women, and it is recommended to increase to 600 to 800 mcg per day to support the neurological development of the embryo and prevent the risk of neural tube defects.
Studies have shown that women who are trying to conceive can significantly reduce the risk of neural tube defects in their fetuses if they consume enough folic acid before becoming pregnant. This is widely recognized in the medical community and emphasized by major public health agencies.
Possible health risks associated with an excess of folic acid
Folic acid, as a water-soluble B vitamin, is essential for human health, especially in the first trimester, and can effectively prevent fetal neural tube defects. However, excessive folate intake may pose some potential health risks that need to be taken seriously and understood.
Association of folic acid with cancer risk
Studies in recent years have shown that high intake of folic acid may be associated with an increased risk of certain cancers. In particular, the effects on stomach and colon cancer have attracted the attention of the scientific community. Some studies have found that long-term high-dose folic acid supplementation is associated with an increased incidence of colon cancer, and although the specific mechanism is not fully understood, this association reminds us of caution when supplementing with folic acid.
Potential effects of folate overdose on cardiovascular health
In addition to cancer, excess folic acid may also adversely affect cardiovascular health. Studies have shown that high doses of folic acid supplementation may be associated with an increased risk of cardiovascular disease, especially in those who already have cardiovascular disease or have cardiovascular risk factors. This may be related to the complex effects of folic acid on vascular function and metabolism in vivo, including the role of folic acid in the methylation process and its effects on vascular endothelial function.
Negative effects of an excess of folic acid on the immune system
Folic acid plays an important role in immune regulation, but excessive intake may negatively affect the immune system. Some studies have found that high doses of folic acid may interfere with the function of natural killer cells, an important antiviral and antitumor defense mechanism in the immune system. In addition, excess folic acid may also alter the immune response of cells, especially in the development of inflammatory responses and autoimmune diseases.
How to avoid an excess of folic acid?
To avoid the potential health risks associated with an excess of folic acid, here are some practical tips:
Follow recommended folic acid intake: Follow the advice of your healthcare professional for folic acid supplementation based on age and specific physiological status, such as during pregnancy.
Eat a varied diet: Instead of relying on supplements, get folic acid by eating more whole foods rich in folate, such as green leafy vegetables (spinach, kale, etc.), legumes, and whole grains.
Use folic acid supplements with caution: If you need to use folic acid supplements, always do so under the advice of a medical professional and strictly control the dose.
In summary, although folic acid is essential for human health, excessive intake can pose potential health risks, especially if used in high doses over a long period of time. Understanding these risks and taking appropriate precautions is key to staying healthy.
The right way to supplement folic acid
The role of folic acid in the human body cannot be underestimated, especially in embryonic development and DNA synthesis. Therefore, ensuring proper folic acid intake is essential for maintaining good health. Here are the right ways to supplement folic acid and practical advice:
Recommended intake of folic acid
According to the recommendations of national nutrition societies and health authorities, the daily intake of folic acid for adult women is usually between 400 mcg and 800 mcg, depending on age and physiological status. For example, pregnant women may need higher doses of folic acid to prevent neural tube defects.
Source of folic acid in natural foods
Folic acid is widely found in a variety of foods, especially leafy greens (e.g., spinach, kale), legumes (e.g., lentils, black beans), and whole grains (e.g., oats, whole-wheat bread). With a varied diet, it is possible to effectively consume enough folic acid without over-reliance on supplements.
Recommendations for the use of folic acid supplements
Additional folic acid supplementation may be required for certain populations, such as pregnant women or individuals with folate malabsorption. When choosing and using folic acid supplements, the following should be noted:
Choose a reliable brand: Buy folic acid supplements that have a good reputation and are certified.
Follow the advice of a medical professional: Especially during pregnancy, follow the advice of your doctor or dietitian for folic acid supplementation.
Dose control: avoid high doses of folic acid supplementation unless under professional guidance.
The right folic acid supplementation is essential for maintaining good health. By eating more whole foods rich in folic acid and using folic acid supplements wisely, you can effectively prevent the health problems associated with folic acid deficiency while avoiding the health risks that may come with excessive intake.