Folic Acid
A key B vitamin, folic acid comes from the Latin folium, meaning foliage, because this vitamin is primarily found in leafy green vegetables. You sometimes hear folic acid referred to as folate. Although folic acid is abundantly available in fresh, unprocessed food, it is commonly deficient in the Standard Adulterated Diet (SAD).
Key uses of folic acid:
- Folic acid, in the form of its co-factor tetrahydrofolic acid (THFA), is an important nutrient for many metabolic functions, such as red blood cell formation (with vitamin B-12), and protein and amino acid metabolism and utilization.
- A deficiency of folic acid has recently been linked to neurological birth defects, so it has recently been added to a variety of processed foods.
Where you can find it: Folate is found in spinach, kale, chard, and broccoli, as well as corn, legumes and bean sprouts, and wheat. Nutritional yeast is one of the best sources.
How much to take: Adults need up to 400 meg and at least 800 meg during pregnancy. More can be used, even up to 10 and 20 mg therapeutically, without toxicity. Deficiencies are relatively common for folic acid and can lead to anemia, fatigue, irritability, loss of appetite, and mental symptoms.
