The debate about the necessity of taking dietary supplements is
still raging. While many health care professionals believe we
get all we need from the foods we eat, others prefer to offer
extra vitamins when their patients are under a stress such as
pregnancy or illness or even aging, when the body's function is
impaired or overloaded.
Studies have proven that taking extra B group vitamins,
especially folic acid and B12 have reduced birth defects by 72
to 100%. And since regulations authorizing the addition of folic
acid to grains have come into force, the incidence of birth
defects in the USA has dropped by 19%, though sceptics claim
there could be other reasons.
So what are some of the symptoms of folate deficiency? If your
tongue is inflamed and you suffer from loss of appetite,
shortness of breath, are irritable, forgetful and mentally
sluggish, you may have a folic acid deficiency. Folic acid is
one of the B group of vitamins and most animal and plant foods
are poor sources of it. The exception is liver which most people
don't eat a lot of these days. Some habits and diseases also
play a major part in causing a deficiency of this vitamin.
Celiac disease, alcoholism and irritable bowel syndrome are
three such.
Studies have also suggested that when elderly people suffer from
depression it is caused by a lack of folate (B9). It should be
taken with B6 And B12 to help its absorption and function in the
body. These three vitamins work closely together and help
relieve symptoms of depression. They do this by decreasing the
amount of homocysteine, which is thought to play an active part
in causing the depression. Sometimes the amount of folate in
proportion to the other two may need to be increased.
Several population-based studies across the USA have found that
various cancers are less prevalent in people who have high
levels of folic acid. These people also consumed high amounts of
beta-carotene, vitamin C and fiber. One very large study of
50,000 women found that adequate intakes of folate significantly
reduced the risk of breast cancer.
Some prescription medications for inflammatory bowel disease
have been found to interfere with the bodies ability to absorb
folate (folic acid) and the deficiency has also been linked to
male infertility and heart disease.
Foods that offer the most folic acid are dark leafy greens,
brewers yeast, beef liver, some seafood, orange juice and milk.
Root vegetables and whole grains also provide small amounts.
Side effects from folic acid supplements are rare, though they
can occur if the dose exceeds 15000 mcg. Taking any one of the B
group of vitamins alone can cause a deficiency in the others, so
don't be part smart. Find out if you really do need it and make
sure your health care professional knows you intend to take it.
Some prescription medicines like antibiotics and warfarin can
react adversely to this supplement, while others like ibuprofen
and aspirin can actually cause a deficiency. Methotrexate, used
to treat some cancer and rheumatoid arthritis increases the
body's need for folic acid, and its side-effects are greatly
reduced by addition of this vitamin without impairing its
effectiveness, so if you must take this drug, be sure see your
health care professional about adding folic acid to your diet.
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