Folic acid is a water-soluble vitamin that can be produced in our body on its own, but in very small quantities. Theoretically, the main part of vitamin B 9 should come with food, but now it’s quite difficult to make a diet so that all the necessary nutrients arrive in the required amount, especially when it comes to urban residents. In light of this, many people experience the symptoms of folic acid deficiency.
The role of vitamin in the human body
Acid is involved in the production of red blood cells. It is due to B 9 that protein synthesis occurs in hemoglobin. Simply put, the optimal amount of B 9 in the body allows you to provide a good blood composition and normalize carbon and fat metabolism.
Vitamin is involved in the synthesis of nucleic acids, the molecules of which contain genetic information. In 9, it allows the child to grow normally and promotes the renewal of all cells.
Folic acid promotes the production of serotonin - the hormone of happiness; if there is a deficiency, then depression may develop.
The main thing is to remember that acid is destroyed under the influence of light and high temperatures, so fruits and vegetables with its content should be consumed raw. Artificially synthesized vitamin also cannot be stored for a long time.
Deficit
If there are symptoms of a lack of folic acid in the body, then this problem should be addressed immediately. The lack of this substance can affect not only appearance and health, but also on subsequent generations.
The lack of acid in Russia is especially acute, because due to geographical features, people cannot constantly have green vegetables and salad on the table. Although a similar trend is observed in other countries, in France, in Northern Europe and Spain.
Canada and the United States went the other way, they supplement many products, including grain, with vitamin, that is, at the state level, prevention of deficiency 9 is carried out.
However, poor nutrition is not the only problem. Almost all folates are destroyed during cooking. The amount of vitamin decreases in the body while taking a number of medications: anticonvulsants and antitumor drugs.
Not the last role is played by dysbiosis, that is, a decrease in the useful intestinal flora. Inflammation and treatment with antibacterial agents lead to this condition.
There is a danger of oversupply
An excess of nutrients and vitamins in the body is a rather rare occurrence. However, the likelihood of hypervitaminosis is possible with uncontrolled administration of the drug. Symptoms of a lack of folic acid in the body and an overabundance are even very similar in some ways. There may be nervousness, discomfort in the intestines and increased gas formation. Perhaps even the occurrence of 12-deficiency anemia and kidney disease. It is dangerous when intoxication occurs in a latent form, especially in pregnant women. The effects of excess vitamin can be seen exclusively in the newborn. Such babies may have impaired cognitive abilities, with vision and a predisposition to obesity and bronchial asthma.
But, fortunately, an overabundance is very rare, because the vitamin is excreted along with urine from the body.
Causes of deficiency
Symptoms of a lack of folic acid in the body in men and women can be observed from birth. This condition is possible against the background of genetic malfunction and disturbances in the process of fetal development. But this happens extremely rarely, and the shortage appears against a background of a number of factors:
- lack of greens in the diet;
- the abuse of foods high in preservatives, the use of convenience foods;
- the use of food exclusively in boiled or fried form;
- frequent absorption of a large amount of alcohol;
- period of pregnancy and lactation;
- gastrointestinal diseases;
- taking a number of drugs;
- pathology of the circulatory system.
Symptomatology
Symptoms of a lack of folic acid in the body of a woman and a man can manifest themselves in different systems. First of all, it is the circulatory and hematopoietic systems. RBC cells cannot become full, therefore megaloblastic anemia develops. And this clearly leads to a deterioration in the supply of oxygen to tissues and organs. All this happens against the background of decreased performance, brittle nails and hair loss.
Another common symptom of a lack of folic acid in the body is a violation of the psychoemotional state. This is due to the fact that the normal production of norepinephrine and serotonin is disrupted. As a result, a person has depression, constant mood swings, it seems that stress does not leave the body. A common symptom is insomnia and persistent nervousness. There may even be memory problems, apathy.
Shortage of B 9 affects reproductive function. Men with such insufficiency cannot impregnate a woman. Fertility worsens, spermatozoa are “sluggish” and inactive. In many sperm cells, paternal DNA is impaired.
In addition, with a lack of B 9 , pallor of the skin can be observed, acne and age spots, other rashes often appear. Often there is a decrease in weight due to digestive disorders.
Symptoms in women during pregnancy
The lack of folic acid in the body of the expectant mother can be a real tragedy. Such women have a huge risk of early miscarriage. The embryo in this situation is not able to fix properly in the uterus, as a result, the woman’s body rejects the fetus.
Even if a woman manages to bear a child, it is likely that the baby will have disturbances in the development of the brain and limbs. Another possible outcome is non-closure of the spinal canal. Such babies are usually light in weight.
The consequences for the child with a lack of folic acid during pregnancy are improper development or underdevelopment of the neural tube of the fetus, which forms already on the 16th day after conception. It is at this moment that the laying of physical and mental health occurs. Therefore, it is not uncommon to recommend starting the intake of B 9 even not in the early stages of pregnancy, but during the planning period of conception.
Childhood
It has long been known that a lack of folic acid in a child’s body is characterized by anemia. And this is typical for premature babies and with low weight. Also, nutritional deficiencies and digestive problems can lead to vitamin deficiencies.
If the child has autism, then studies prove that increasing the amount of vitamin in the body can improve verbal communication skills and reduce the level of behavioral symptoms characteristic of sick children. Although the origin of autism is unknown, a relationship has been established between the amount of acid in the body and the disease.
Effects
Lack of vitamin A will not allow the body to fully cope with the surrounding aggressive environment and infections. The risk of thrombosis and anemia is increased. The likelihood of early baldness and skin pigmentation is high.
Menopause in women is much more difficult to tolerate due to lack of acid. The lack of vitamin in the body negatively affects the appearance, and this manifests itself in a large number of wrinkles. In some patients, there is a decrease in the normal absorption of fats and protein. It is also possible the onset of one of the varieties of anemia - megaloblastic anemia.
Daily rate
In order not to feel the symptoms of a lack of folic acid in the body in women and men, the vitamin should be delivered in a volume of 400 mg per day. In some cases, and during pregnancy, an increased dosage may be required, up to 600 mcg.
Recommended doses depending on age:
- up to 6 months - 65 mcg;
- from 6 to 12 months - 80 mcg;
- from 1 to 3 years - 150 mcg;
- from 3 to 17 years - 200 mcg.
The amount of vitamin is adjusted depending on the physical activity of a particular person, that is, more is required for athletes. Elderly people also need more acid.
Content in food
In order not to encounter a lack of folic acid in the body and the consequences, you should adjust your diet. First of all, a large amount of vitamin is found in green onions and lettuce, broccoli, parsley. A significant amount is in spinach, walnuts, basil, Peking cabbage, coriander and a number of other vegetables that have a dark green color.
Folic acid is found in eggs and meat, fish, but after heat treatment it completely evaporates. It should also be remembered that greens grown in greenhouses contain much less vitamin B 9 .
How to track vitamin intake
First of all, it is recommended to eat liver, caviar and eggs. Naturally, fresh vegetables and fruits should be present on the menu. It is also recommended to eat cheese and cottage cheese.
During pregnancy, in childhood, or the presence of cancer, gastrointestinal pathologies, it is better to use additional sources of replenishment of the body's vitamins - use synthetic forms of acid. By the way, acid of artificial origin is absorbed by the human body much better.
It is recommended to reduce alcohol consumption to a minimum and increase the consumption of live yoghurts, biokefir.
Do not forget that you will need an increased amount of acid during sunbathing and in stressful situations.