Folic acid is a member of the B-complex, despite it not having designated a “B” number and is also known as folate. It is a water-soluble nutrient crucial for cell division. Despite its wide occurrence, folic acid deficiency is the most common vitamin deficiency in the world.

Functions of Folic acid:

Vital for all cell division, required for the utilization of carbohydrate and amino acids, Necessary for red cell protection, Necessary for manufacture of nucleic acids, Natural analgesic, Immune boosting, Prevents spina bifida and other birth defects, Essential for healthy skin & mucous membranes.

Food sources of Folic acid:

Brewer’s yeast, Rice germ, Wheat germ, Wheat bran, Barley, Whole wheat bread, Black eyed peas, Liver, Kidney beans, Lime beans, Asparagus, Spinach, Walnuts, Kale, Peanut butter, Broccoli.

Enemies:

Cooking
Light
Food processing
Contraceptive Pill
Aspirin
Antacids

Symptoms of Folic Acid deficiency:

Generalized weakness, Lethargy, Irritability, Extreme fatigue, Dementia, Insomnia, Reduced Immunity, Impaired memory, Nerve problems, Skin & gum problems, Digestive problems, Increased risk of cancer.

Folic Acid deficiency high-risk groups include:

Meat eaters who shun vegetables and fruit as part of their diets
Alcoholics

RDA for Folic Acid:

US RDA: 
400-800mcg
EU RDA: