Possibility of Folic Acid Toxicity
The importance of folic acid to the synthesis of DNA and RNA is very great. For that reason concern over possible folic acid toxicity takes a back seat to the very real concerns over its deficiency.
Mild symptoms occur at levels over 15,000 mcg of folic acid intake. The Recommended Dietary Allowance (RDA) for adults is 400 mcg per day, for pregnant women it is between 600 and 800 mcg per day and for lactating women it is 500 mcg per day. An upper limit of 1000 mcg per day has been established for supplements. It is considered to be of little benefit above that daily intake level.
Stomach, sleep and skin problems may occur at level of over 1000 mcg per day and seizures can rarely occur. For the most part folic acid toxicity is very infrequent since folates or vitamin B9 is water soluble. As such most excessive dosages are simply excreted in the urine.
The primary concern over excessive amounts of folic acid intake is that it can cause absorption problems when combined with certain prescription medications.
An anticancer drug used for chemotherapy called methotrexate is known to be less absorbed by patients taking excessive dosages of folic acid. Zinc and estrogen are also likely to combine with excess folic acid and becomes less easily absorbed. It is believed that excessive amounts of folic acid--more than 5000 mcg per day--may mask the symptoms of pernicious anemia. This is a disease in which absorption of vitamin B12 is inhibited.
Add to the list possible absorption problems with anticonvulsant drugs and barbiturates and it becomes ill advised to consider mega-dosing folic acid.
Still, finding that delicate balance between necessary levels of folates and excessive amounts is imperative for human health.
In 1998 folic acid enrichment of all grain products became mandatory in the United States because of the overwhelming evidence that folic acid prevents neuro tube defects (NTD) at least some of the time. NTD are profound birth defects causing spina bifida (opening in the spine), anencephaly (missing part of the brain), as well as cleft palate. Additionally, some limb problems and heart defects could be caused by deficiencies of folic acid.
Since 1998 one study has found at least a 19% decrease in the incidence of NTDs. Since the enrichment of grain has only increased the average persons folic acid intake by about 100 mcg per day it is possible that people still need to further supplement their diets.
Some factors may diminish a persons ability to absorb folates in foods and alcoholism appears to be among them. There is also an important problem with the bioavailability of folates in some foods. One notable food where bioavailability is concerned, is corn. Although corn contains folates they do not occur in a form which is easily absorbed by humans. Certain processing--for instance that involved in the production of corn tortillas--increases corn mill folates bioavailability.
Dietary sources of folates include green leafy vegetables, chicken liver (1 cup supplies 1000 mcg), spinach and asparagus.
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stanley-home-productsAuthor Vincent Platania represents the Stanley Home Products. Stanley Home Products has been in business since 1936, and offers high quality home and personal care products to keep your home and your body clean.
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The Next Vitamins
Vitamins A, C, E and quasi-vitamins Coenzyme Q10 and alpha lipoic acid are powerful antioxidants that neutralize the damage caused by free radicals and oxidation. Our body's cells are undergoing a continuous cycle of oxidation (losing an electron) and reduction (gaining an electron). Oxygen and other atoms or molecules that are unstable because they lack an electron are called free radicals. These free radicals don't like to exist in an unstable state and will steal another electron from where ever they can and can damage the cell that they oxidize. Free radicals are created as part of the body's normal metabolic process and if there are insufficient antioxidants available to donate electrons and neutralize the free radicals then cell damage will result. When we are young, the body generates some of the antioxidants it needs and it acquires the remainder from the food we eat. As we get older, the body generates fewer antioxidants and the free radicals outnumber the antioxidants. This means the body is unable to repair the free radical damage and it ages and becomes subject to age-related degenerative diseases like cancer, diabetes, heart disease, strokes, Alzheimer's disease, and macular degeneration. Additional free radicals are created when we expose our body to the sun's ultraviolet radiation, cigarette smoke, exhaust fumes and other air and water pollutants. Approximately 10 million people in North America have cancer and about 600,000 people will die from it this year. Until recently, we thought the key to slowing the aging process and associated diseases was to ensure the body had an excess supply of antioxidants by eating lots of fruits and vegetables and supplementing our healthy diet with multi-vitamins.
For years we assumed it was the vitamins in fruits and vegetables that provided us with a defense against aging and age-related diseases. We also wanted to ensure we had an adequate supply of vitamins so we took low dose once-a-day-type multivitamins for insurance. However long term studies have shown that low dose multivitamins had no impact on the survival of healthy people. Recently scientists have theorized that the health benefits due to eating fruits and vegetables may be from other nutrients such as phytochemicals or the combination of phytochemicals and vitamins. Phytochemicals or phytonutrients are simply plant chemicals that exist in fruits, vegetables and other plants like whole grain and tea. Scientists have already discovered thousands of phytochemicals and think that as well as being powerful antioxidants these phytonutrients provide our body with an entire range of health benefits. A few examples of foods, the phytochemicals they contain, and their health benefits are discussed below.
Blueberries, strawberries, raspberries, cranberries and other berries contain the phytonutrients anthocyanidin and ellagic acid which are antioxidants that can suppress cancer and protect against heart disease. Berries are also rich in soluble fiber which should lower our cholesterol. Citrus fruits such as oranges, lemons, limes etc. contain flavanones such as limonoids which help stimulate the body's enzymes to detoxify carcinogens. These citrus fruits also contain carotenoids which are powerful cancer fighting antioxidants and flavonoids which are antioxidants that may inhibit blood clotting.
Cruciferous vegetables like broccoli, brussel sprouts, kale, cabbage, cauliflower etc. contain indoles which act to make estrogen less potent and which may reduce the risk of breast cancer. These vegetables also contain isothiocynates such as sulphoraphane which may neutralize cancer-causing chemicals and interfere with tumor growth. Orange and yellow fruits and vegetables like apricots, papaya, sweet potatoes, carrots, sweet peppers, etc. and leafy greens such as spinach contain carotenoids such as beta carotene, lutein and zeaxanthin that are powerful antioxidants that should suppress cancer, strengthen the immune system and reduce the risk of atherosclerosis. These colorful foods are also rich in Vitamin C, other vitamins, minerals and fiber and should reduce the risk of macular degeneration.
Non-traditional healthy foods such as tea, wine and soy have also been found to be high in phytonutrients. Both green tea and black tea contain flavonols which combat cancers and catechins which may protect arteries from the buildup of plaque. Red wine contains resveratrol which may prevent internal cell and skin cell damage, inhibit tumor growth and lower blood cholesterol. Other phytochemicals in red wine are flavonols like quercetin and catechins, anthocyanidins and ellagic acid which were discussed earlier. Soy products contain isoflavonoids, lignans, saponins and protease inhibitors which can all provide cancer protection.
Products to combat aging and degenerative diseases are being developed. Both Pfizer and Merck are testing drugs to stimulate the older body to make more growth hormone and develop more lean muscle mass. Controlled studies on seniors are showing a lot of promise. Phytonutrient supplements like lycopene and beta carotene have been available for some time. The next supplements based on groups of phytonutrients that target specific conditions are already being marketed. How effective they will be remains to be seen. For now we should concentrate on obtaining our phytonutrients from our healthy diet and monitor developments in the pharmaceutical and nutritional supplement industries.
Mark Ransome is a contributing editor and writer for the popular new website Benefits of Antioxidants. Visitors to
benefits-of-antioxidants will have access to a new free diet and weight loss program The Psychiatrists Weight Loss Program.
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