Folacin, also called folate or folic acid, is not a word to make the heart leap up, but it should be. Though it has not yet achieved the celebrity status of vitamin C, folacin is a very important B vitamin.
In February 1996, the Food & Drug Administration (FDA) announced that most grain products (those enriched with several other B vitamins and iron) will be fortified with folacin. Manufacturers have until January 1998 to fortify their grain products, although they may start before then.
Folacin's Promise
Folacin has long been known to play a beneficial role in cell division. Recently it has been shown to also have the following effects:
- It helps prevent birth defects. Folacin helps protect against spina bifida (a potentially crippling defect in which the spinal cord is not completely encased in bone) and anencephaly (a fatal defect in which a major part of the brain never develops). The latest research shows that it can also help prevent oral and facial birth defects such as cleft palate.
- It may help protect against cervical cancer, particularly in women at high risk for the disease (such as those who are infected with certain forms of human papilloma virus). There's preliminary evidence that folacin may also help protect against other cancers, such as colorectal or lung cancer.
- It helps protect against heart disease, alone with other B vitamins, such as B-12 and B-6. This is apparently because these vitamins also control homocysteine levels in the blood. Homocysteine is an amino acid that the body produces normally, but high levels of it are not considered a risk factor for heart attacks.
Who Needs How Much?
According to the U.S. Public Health Service, all women capable of becoming pregnant should consume 400 micrograms of folacin daily from food or supplements. Because spina bifida and similar birth defects occur in the first two weeks of pregnancy -- long before most women know they are pregnant -- women must start building up folacin stores at least 28 days before becoming pregnant.
Where to Find It
If your diet is rich in vegetables, beans, and whole grains, you may already be getting enough folacin. Leafy green vegetables, wheat germ, beans, and brewer's yeast are excellent sources.
Most foods contain at least a little folacin: A glass of milk, for example, contains 12 micrograms; a whole egg, 24. However, the folacin in food is part of a complex compound that must be broken down by the body, and its bioavailability (that is, absorption and utilization rate) ranges from 25% to 75%. In contrast, the folic acid used for fortification and in supplements is almost entirely absorbed.
Many breakfast cereals are already fortified with folic acid. The new fortification requirement will affect enriched breads, flour, cornmeal, pasta, rice, and many other grain products. Whole-grain products won't be affected, since they naturally contain some folacin.
The FDA opted for a fairly low level of fortification because of concern that high intakes of folacin make it hard to diagnose vitamin B-12 deficiency (which can lead to anemia and damage to the nervous system), especially in the elderly.
Adapted from the UC Berkeley Wellness Letter
From the July, 1996, issue of The Teddy Bear.
