Why Do We Need to Eat Folic Acid? An Essential Guide to a Crucial Nutrient

November 25, 2025 •

3 min read

According to the Centers for Disease Control and Prevention, getting 400 micrograms of folic acid daily helps prevent serious birth defects. This synthetic B vitamin is essential for numerous bodily functions, from cellular growth to DNA synthesis, making the question of why we need to eat folic acid a critical one for overall health.

Quick Summary

Folic acid is a vital B vitamin for DNA and new cell creation, crucial for everyone's health. It is most recognized for preventing birth defects of the brain and spine during early pregnancy. Regular intake supports red blood cell production, brain function, and cardiovascular health.

Key Points

Crucial for Pregnancy: Folic acid is essential for preventing neural tube defects in infants and should be taken by all women of childbearing age.
Promotes Cell Growth: This B vitamin is necessary for the creation and repair of DNA and RNA, and for proper cell division throughout the body.
Prevents Anemia: A deficiency in folic acid can lead to megaloblastic anemia, characterized by fatigue and weakness due to abnormal red blood cells.
Supports Heart Health: By helping to regulate homocysteine levels, folic acid reduces the risk of heart disease and stroke.
Enhances Brain Function: Adequate folate intake is linked to better cognitive function and may help manage symptoms of depression.
Sources from Diet: Folic acid is found in fortified foods, while its natural counterpart, folate, is abundant in leafy greens, legumes, and citrus fruits.

Folic Acid vs. Folate: The Difference

Folate is the natural form of Vitamin B9 found in food, while folic acid is the synthetic form used in supplements and fortified foods. Folic acid is better absorbed and more stable. The body processes these forms differently, with folic acid needing conversion to an active form.

The Critical Role of Folic Acid in Pregnancy

Folic acid is vital for preventing neural tube defects (NTDs) like spina bifida and anencephaly. These defects occur early in pregnancy, which is why daily intake is recommended for all women of childbearing age. Adequate folate may also reduce the risk of other birth defects and pregnancy complications.

Cellular Growth and DNA Synthesis

Folic acid is essential for creating and repairing DNA and is necessary for cell division. It is crucial during periods of rapid growth, like pregnancy and infancy. Insufficient folate can impair cell division and lead to health problems.

Preventing Anemia

Working with vitamins B12 and C, folic acid helps produce healthy red blood cells. A folate deficiency can result in megaloblastic anemia, causing fatigue and weakness due to abnormal red blood cells.

Cardiovascular Health and Homocysteine Levels

Folic acid helps lower homocysteine levels in the blood by converting it to other compounds. High homocysteine is linked to increased risk of heart disease and stroke. Maintaining adequate folic acid supports cardiovascular health.

Supporting Mental and Brain Health

Low folate levels have been associated with cognitive decline and mood disorders like depression. Folate is involved in neurotransmitter production. Studies suggest folic acid may improve depression symptoms when used with antidepressants. There may also be a link between folate levels and Alzheimer's risk.

Folic Acid Sources: Fortified Foods vs. Natural Folate

Ensuring adequate intake means knowing your sources. Fortified foods provide highly absorbable folic acid, while natural folate comes from many healthy options. Below is a comparison:


Feature	Folic Acid (Synthetic)	Folate (Natural)
Source	Supplements, fortified grains (breads, cereals, pasta)	Leafy greens, legumes, citrus fruits, eggs, liver
Absorption	Very well absorbed by the body, more stable	Absorbed less efficiently, more susceptible to heat/cooking
Role	Critical for preventing neural tube defects during pregnancy	Supports general health and metabolism
Fortification	Added by manufacturers to staple foods, sometimes mandated	Exists naturally in the food source

Folate-Rich Foods

Natural folate can be found in a variety of foods. These include leafy green vegetables like spinach and kale, legumes such as lentils and chickpeas, and citrus fruits like oranges. Other sources include asparagus, broccoli, beef liver, poultry, and certain nuts and seeds.

The Importance of Supplementation

Diet alone may not provide enough folic acid, particularly for women of childbearing age, to prevent NTDs. A daily supplement is often recommended. Higher doses might be necessary for individuals at increased risk.

Conclusion: Folic Acid's Widespread Impact on Health

Folic acid is fundamental for cell growth, DNA creation, and energy. Its benefits range from preventing birth defects to supporting heart and brain health and preventing anemia. Getting enough through diet, fortified foods, and supplements is key for long-term health. Consult a healthcare provider for personalized recommendations.

{Link: CDC https://www.cdc.gov/folic-acid/about/index.html}

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic, more stable form used in supplements and fortified foods. Folic acid is also better absorbed by the body.

The CDC recommends that all women capable of becoming pregnant get 400 micrograms (mcg) of folic acid daily. Pregnant women may need a higher dose, typically 600-800 mcg per day.

Folic acid is critical during the first few weeks of pregnancy for the formation of the baby's neural tube, which develops into the brain and spinal cord. Sufficient intake helps prevent neural tube defects like spina bifida and anencephaly.

While folate is present in many foods, getting the recommended amount of folic acid (which is more efficiently absorbed) from diet alone can be difficult, especially for women of childbearing age. This is why supplements and fortified foods are important.

Common symptoms include fatigue, weakness, mouth sores, a sore tongue, irritability, and memory problems. Severe deficiency can lead to megaloblastic anemia.

Some studies suggest that folic acid supplements, when combined with antidepressant medication, may help improve symptoms in people with depression. Low folate levels have been linked to an increased risk of depression.

Yes, excessive intake of synthetic folic acid from supplements and fortified foods can be a concern. This is because high doses can potentially mask the neurological symptoms of a vitamin B12 deficiency, which can cause permanent nerve damage if left untreated.