Folic Acid – The Cell Growing Vitamin

Folic acid, also known as folacin or folate, is a vital nutrient. It is manufactured in the body, but unlike most B-complex vitamins, it can be stored in the liver. One of the most important jobs of folic acid is aiding in cell growth and the formation of amino acids. It plays a crucial role in energy production, and is also responsible for the production of heme, which is the iron containing substance in hemoglobin.

Folic acid is essential for healthy cell division, and for that reason it is important that all women of child bearing age get sufficient quantities of this nutrient. A folic acid deficiency during pregnancy can lead to birth defects.  The ability of folic acid to aid cell growth and form amino acids makes it an important part of any fitness and weight loss program since amino acids are the building blocks of protein – the all important nutrient necessary to build muscle!
 

Food Sources
Good sources of folic acid include green and starchy vegetables, fruits, beans and liver.

Recommended Dosage
The Reference Daily Intake (RDI) is 400 mcg.

Supplements
Folic acid supplements are generally taken in doses of 400 mcg.

These supplements should be stored in a cool, dark place, away from direct sunlight.

It is best combined with vitamin b12, vitamin b6 and vitamin C.

Side Effects & Toxicity
None known.

Symptoms of Deficiency
Signs of a folic acid deficiency include fatigue, a sore tongue and acne. Long term deficiency of folic acid leads to anemia and can ultimately result in bowel or cervical cancer, as well as osteoporosis.