Have you been struggling with your health for a while, but can’t quite put your finger on the cause? It is quite possible that a deficiency in folic acid is the culprit. Folic acid is one of the most neglected nutrients in your diet. But what exactly are the symptoms of a folic acid deficiency? What causes such a deficiency? And which foods contain a lot of folic acid? Women’s Health list the most important facts about a folic acid deficiency for you.
What is Folic Acid?
Folic acid may sound great fancy, but it is actually nothing more than a ‘regular’ vitamin. But folic acid – or vitamin B11 – is not completely normal. It is involved in many biological processes. Want to know more about what exactly folic acid does in your body? Then discover everything you need to know about folic acid here.
What are the symptoms of a folic acid deficiency?
One of the most notorious signs of a folic acid deficiency is fatigue. This is because folic acid is needed for the production of red blood cells. With a deficiency of this vitamin, your blood can transport less oxygen. Other related symptoms of a folic acid deficiency include shortness of breath and palpitations. It can sometimes be difficult to distinguish the symptoms of a folic acid deficiency from a vitamin D deficiency. Fortunately, you can find out the cause with a simple blood test.
Other well-known complaints that you can develop with a folic acid deficiency are canker sores and hair loss. A 2017 study on vitamins and hair loss found that in addition to vitamin B12 and biotin, folic acid may also be important for your hair growth. Furthermore, folic acid also plays an important role in your brain, so that you can suffer from irritation, concentration and memory disorders in the event of a deficiency.
Causes of a folic acid deficiency
Are you healthy apart from the above-mentioned complaints? Then the cause of your folic acid deficiency is probably an imbalance in your diet. Read below with which foods you can upgrade your shopping list to strengthen your folic acid supply. Furthermore, alcohol and drug use, an intestinal disease such as celiac disease and certain medicines can also provoke a deficiency.
You should also take extra folic acid during pregnancy. Although you do not have a shortage of folic acid in your blood, you do need more of this vitamin. If you don’t take it extra, you run a higher risk of having a baby with congenital abnormalities. Want to know more about this? Discover here which vitamins should not be missing from your diet when you are pregnant.
Folic acid deficiency due to stress
Folic acid and stress have a special relationship. On the one hand, a shortage of folic acid causes many psychological complaints such as irritation (and stress). At the same time, you also need more folic acid if you are not feeling well mentally. Research also shows that antidepressants work better when you take folic acid supplements. Do you recognize yourself in this story and do you therefore want to start using folic acid? Always discuss this with your doctor or psychiatrist.
What contains a lot of folic acid?
If you have a vitamin B11 deficiency, you can of course take supplements. Would you rather get your folic acid from your diet? Then scroll through you honeycomb recipe books for a few tasty meals with (leaf) vegetables. Spinach, asparagus, broccoli and lettuce are good sources of folic acid. Furthermore, legumes and some fruits such as strawberries and kiwis can also boost your supply a bit.