Lower Blood Pressure Another Benefit of Folic Acid
October 27 2004
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Previously
recommended to women as a prevention to birth defects, researchers
have discovered that folic acid also plays an important role in
reducing the risk of high blood pressure in some women.
Folic acid can abundantly be found in:
- Citrus fruits
- Tomatoes
- Leafy green vegetables, including spinach and romaine lettuce
- Beans, including pinto, navy, lentil and kidney
Researchers conducted a study that involved more than 150,000 women
divided into two age groups. The purpose of the study was to find
out if there was a connection between high blood pressure risk and
folate intake.
The first group, women ages 26-46, consumed more than 800 micrograms
of folate daily. These women experienced the most dramatic decrease
in the risk of high blood pressure. The second group, women ages
43-70, who consumed the most folate daily, also reduced their risk
of hypertension, though at a more modest 13 percent compared to
the first group.
The key to the success of folic acid consumption centers on taking
the proper amount, as too little as well as too much folate can
pose a problem.
The suggested target amount of one's daily intake of folate should
be around 800 micrograms, according to experts. Compared to women
who take only 200 micrograms a day, those who took the target amount
lowered their risk of blood pressure by almost a third.
Because most women find it challenging to consume 800 micrograms
a day from their diet alone, they also take a daily multivitamin
containing 400 micrograms amount of folic acid, in order to make
up the difference.
Caution: Consuming too much folic acid can be dangerous. Vitamin
B12 deficiency can produce similar blood count results -- elevated
MCVs. If your MCV is normal no need to worry about folic acid as
it is a very safe supplement. However if it is elevated you will
want to check for vitamin B12 deficiency as if you correct the MCV
with folic acid the vitamin B12 deficiency will go untreated and
this can cause serious neurological complications. This is typically
only a problem in vegans and the elderly as vegans ingest very little
B12 and the elderly frequently have vitamin B12 absorption problems.
Chicago
Sun-Times October 12, 2004