Your body needs folic acid, or folate, to form particular essential body proteins and genetic materials for the nucleus of the cell. It also helps prevent anemia and can make blood cells grow larger than normal. Folic acid promotes the synthesis of the oxygen-carrying blood protein hemoglobin.

Good for These Symptoms:

• Frequent colds and viruses
• Fatigue
• Depression
• Irritability
• Indigestion
• Slow wound healing

Signs of Deficiency:

• Enlarged red blood cells-meyaloblastic anemia-diarrhea
• Bleeding gums
• Fetal abnormalities in pregnant women

Those at risk for deficiency:

• Most common deficiency in infants and children in the United States
• Pregnant women and those on oral contraceptives
• Alcoholics
• Those with chronic liver disease
• Epileptics taking the drug sodium phenytoin
• The elderly are also at risk

Sources:

• Liver
• Kidney
• Leafy vegetables, especially:
  • Kale
  • Parsley
  • Spinach
• Whole wheat
• Mushrooms
• Avocados
• Carrots
• Apricots
• Yeast
• Wheat bran
• Fruit
• Dried beans
• Peas
• Almonds
• Peanuts
• Rye
• Milk

RDA: 400 mcg

Optimal Level: 400 mcg

Maximum: 2 mg

Drug Interactions:

• Phenytoin (Decreases drug's effect and decreases absorption of dietary folate)
• Sulfasalazine (Decreases absorption of dietary folate)
• Triamterene (Decreases body's ability to use dietary folate)