Folic Acid Deficiency – Causes and Prevention

Folic acid deficiency is a situation whereby the folic acid levels in the body become very low. Folic acid is a type of B vitamin that helps to repair the DNA of the body.^{1, 2} Also, it helps in the production of red blood cells (RBCs). When the folic acid level in one’s diet is low, that person can end up with folic acid deficiency.

To get enough folic acid for the optimal functioning of your body, certain foods that are good sources of folate are recommended. Such foods are dark green vegetables, fruits, nuts, beans, grain products, and more. When folic acid levels in your body are low, it can result in a deficiency in just a few short weeks. You can also experience folic acid deficiency if you have a genetic mutation or a disease that doesn’t allow your body to absorb or convert folate into its usable form, methylfolate.³

A folate deficiency can lead to anemia (a condition where the body has fewer RBCs than needed). Red blood cells carry the oxygen needed by the tissues of the body, so having a low red blood cell count can deprive the tissues of the oxygen they need in order to function effectively.

Consumption of foods rich in folate is the best way to prevent folic acid deficiency. Leafy green vegetables such as spinach and broccoli are good sources of folate. Super B complex vitamins will also play a positive role in preventing this type of deficiency.

When you cook your foods, consider using a food steamer to “lightly steam” as this helps keep more folate content in the cooked foods, thereby helping you prevent folic acid deficiency.

Folic acid deficiency can often occur in pregnant women, and it increases the risk of miscarriage and neural tube defects. Oral B vitamin supplements are recommended for pregnant women during and after pregnancy.

Excessive intake of alcohol should be avoided if one wants to maintain their body’s folate levels. Pregnant women should stay away from alcohol, entirely.