Why do Physically Active Adults Need More Folic Acid?
Folic acid belongs to the group of vitamins B. Specifically, folic acid is the name with which vitamin B9 is usually known. Its presence in balanced levels guarantees the production of red blood cells. As a consequence, the oxygenation of the blood is greater, which favors human health.
It’s a common supplement for pregnant women. The intake of folic acid during the gestation period is vital since it helps to prevent neural affections.
However, this vitamin is necessary for all people. Those who perform demanding physical training need to increase their folic acid intake too. One piece of advice for athletes is to ingest twice as much as a pregnant woman, although this is something you should always consult your doctor about.
Among the main functions of folic acid are its metabolizing properties. Vitamin B9 is vital in the digestion process, as it helps nutrients reach the blood and make blood cells carry more nutrients around the body.
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Effect of folic acid in physically active adults
Active adults, like professional athletes who practice strenuous exercise, spend much more vitamin B9. This makes the homocysteine levels to rise. Although this is a completely natural process, the lack of vitamin B9 and the altering of homocysteine levels can put your body at risk. One of the main consequences is related to the heart or cerebrovascular attacks.
Therefore, folate levels must be monitored periodically. Your doctor is likely to indicate a folic acid supplement in case there’s a deficiency.
Also, it’s necessary to always maintain a diet rich in nutrients, especially in the vitamin B complex. Keeping your brain and heart health should be your priority, and vitamin B is a vital part of that.
In adults with folic acid deficiency, symptoms such as fatigue, muscle aches, and even irritability tend to appear. Most of the time, these symptoms will disappear as soon as you start consuming enough vitamins and nutrients.
Other benefits of folic acid
These are other very positive effects for our health derived from the consumption of folic acid:
A brain with a good blood supply is more likely to stay healthy. An adequate intake of folic acid prevents dementia. Still, bear in mind people with deficit or excess of vitamin B9 have higher risks of mental illness.
For this reason, the consumption of fruits and vegetables should be a habit among older adults. These foods provide most of the vitamins and minerals needed for your brain to remain healthy.
One of the greatest desires of human beings is not to age. It’s common knowledge that practicing a sport helps you to keep old age at bay. Vitamin B9 collaborates with many functions in cell regeneration.
Therefore, having proper levels of folic acid will give you a more jovial aspect, full of brightness and relaxation. This way, your hair will be shinier and softer, as will your skin.
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Prevention of anemia
Vitamin B9 stimulates hemoglobin, essential to avoid the lack of iron in the body. Anemia is a very common condition in women, in vegetarians or in adults with vitamin deficiency.
Where can I find folic acid?
Foods that contain high levels of vitamin B are:
- Green leafy vegetables
- Egg yolk
- Green peas
It’s important to know that, when cooking your food, vitamin B can be lost entirely. Therefore, it’s always advisable to consume fresh, uncooked foods. Also, you can steam the vegetables in order to lose only the bare minimum of nutrients.
In special cases, a doctor may indicate taking folic acid supplements. Still, this doesn’t mean you should stop eating vegetables, but that your body needs a more direct approach to vitamin B. It’s always appropriate to consult with an expert in order to consume the specific amount according to the folate valuation in the body.
Symptoms to detect folic acid deficiency
The most common signs of a body suffering from decreased folic acid levels are:
- Ulcers in the mouth, tongue or legs
- Constant fatigue
- Muscle pains
- Alterations in the menstrual cycle
- Irritable, anxious or nervous state
- A decrease in physical performance, as well as strength and power
As you now know, folic acid is a vitamin that provides lots of benefits to your body. For all these reasons, the habit of controlling and maintaining adequate levels is essential for living a happy, healthy life.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
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- María Ximena Rodríguez Monzón; Alberto Pasquetti Ceccatelli. 2004. Micronutrimentos en deportistas. Extraído de: http://www.medigraphic.com/pdfs/endoc/er-2004/er044b.pdf
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