Not Only Pregnant Women Need Folic Acid: The Shocking Health Problems You Could Face Without It
Folic acid is important for everyone, not just pregnant women. Folic acid, also called vitamin B9, is super important because it helps your body make new cells and keeps everything running well. Without enough of it, you could end up with a bunch of health problems that make everyday life harder. Read on to learn why folic acid is important for everyone and what symptoms you might have if you don’t get enough.
What is Folic Acid, and Why is it Important?
Folic acid is a man-made form of folate, which is a type of B vitamin (B9) found naturally in foods like leafy greens, beans, and some fruits. Your body needs folate to make DNA and RNA, which are like the building blocks for all of your cells. Basically, folic acid helps your body make healthy new cells and prevents certain health issues, especially when cells need to grow or divide quickly.
But here’s the thing—folic acid isn’t just for pregnant women or people trying to have a baby. Everyone needs it. It helps keep your skin, hair, and nails healthy, boosts your immune system, and even helps keep your mood stable. Since folic acid is key in making red blood cells, it also helps prevent anemia, which can make you feel tired and weak.
Folic Acid Deficiency Can Affect Everyone, Not Just Pregnant Women
When most people think about folic acid, they think about pregnancy. But the truth is that folic acid is important for all adults and even kids. Adults need about 400 micrograms (mcg) per day, and this amount goes up if you’re pregnant or breastfeeding to help support the baby’s growth.
If you don’t get enough folic acid, you could develop a deficiency that affects your health in a lot of ways. The symptoms might not seem connected, but they could all be signs that you’re not getting enough folic acid. Here’s how folic acid deficiency might affect you:
Symptoms of Folic Acid Deficiency
You Might Feel Tired All the Time
One of the first signs of not getting enough folic acid is feeling really tired. If your body can’t make enough red blood cells, your organs and muscles won’t get enough oxygen, and you’ll feel tired all the time—even if you sleep well. This can make it hard to focus and get through your daily activities.
You Might Feel Moody or Sad
Folic acid helps make chemicals in your brain, like serotonin, which controls your mood. Without enough folic acid, you might feel sad, irritated, or even anxious. Sometimes, it can lead to depression or make it harder to deal with stress.
Your Skin, Hair, and Nails Might Look Unhealthy
Folate is important for growing and fixing tissues like your skin, hair, and nails. If you don’t have enough, your skin might get pale or dry, your hair could become brittle, and your nails might develop ridges or lose their shine. These are signs that your body needs more nutrients.
You Could Have Digestive Problems
Not having enough folic acid can also cause digestive issues. You might have symptoms like nausea, diarrhea, or even lose your appetite. Folate helps your digestive system work properly, so if you’re feeling sick in your stomach often, it could be a sign of low folic acid.
You Could Become Anemic and Feel Weak
Folic acid is really important for making red blood cells. Without enough folate, you can get a type of anemia that causes large, immature red blood cells that don’t work well. This can make you feel weak, pale, and short of breath and even cause heart palpitations. If left untreated, it can be serious.
Your Heart Health Could Be at Risk
Folic acid helps break down homocysteine, an amino acid that can harm your arteries if it builds up. Without enough folic acid, homocysteine levels can go up, which increases your risk of heart disease. This makes folic acid important for your heart, not just during pregnancy but for your whole life.
Your Immune System Might Get Weaker
Your immune system needs folate to make white blood cells, which help fight infections. If you don’t get enough folic acid, you might get sick more often and have a harder time recovering from illnesses. Keeping your folate levels up is important for staying healthy.
How to Get Enough Folic Acid
Foods That Are Rich in Folate
The good news is that it’s pretty easy to get enough folic acid if you eat the right foods. Leafy green vegetables like spinach, kale, and romaine lettuce are some of the best sources. Other good options include beans, lentils, peas, citrus fruits, avocados, and beets.
Fortified Foods Can Help
In many countries, foods like bread, pasta, and cereal have extra folic acid added to them. These fortified foods can help you get enough folic acid, especially if you don’t eat enough fruits and veggies. Just look at the labels to see if the foods are fortified.
Consider Supplements if You’re at Risk
Some people may need more folic acid than they can get from food alone. People with certain health conditions, those taking specific medications, or those with poor diets might need a folic acid supplement. If you’re not sure, talk to your doctor about whether you need extra folic acid.
How to Know if You Are Low in Folic Acid
Get a Blood Test
If you think you might be low in folic acid, the best way to find out is through a blood test. Your doctor can check your folate levels to see if they are too low. If they are, they might recommend changes in your diet or give you a folic acid supplement.
Pay Attention to Symptoms
It’s easy to ignore some of the symptoms of low folic acid, like being tired or feeling down, but ignoring them can lead to more serious health issues later. If you feel tired a lot, have mood swings, or stomach problems, it might be time to think about how much folic acid you’re getting.
Who is at Higher Risk of Folic Acid Deficiency?
Older Adults and People with Health Problems
As we get older, our bodies don’t absorb nutrients as well, including folic acid. Older adults and people with conditions that affect nutrient absorption, like celiac disease or Crohn’s disease, are at higher risk of folic acid deficiency.
People Who Drink Too Much Alcohol
Alcohol makes it harder for your body to absorb folate and causes you to lose more of it. People who drink a lot of alcohol often have low folate levels, which puts them at risk. Cutting back on alcohol can help your body keep more folic acid.
Folic acid is important for everyone, not just pregnant women. It helps in many areas of health—from keeping you energized to keeping your immune system strong and your mood balanced. A folic acid deficiency can show up in different symptoms like tiredness, mood changes, skin and hair issues, stomach problems, and even anemia.
To prevent these problems, make sure you get enough folic acid every day. Eat foods rich in folate, choose fortified products, and think about a supplement if you’re at risk. This way, you can stay healthy and help your body work at its best.
