Seniors: Boost Your Brain Power with Folic Acid

Have you ever had what is commonly called a "senior moment"? I admit that I have had them and I'm only 51 years old. When I can't remember where I left my keys or occasionally even what year I was born, it is a frightening feeling. And I find myself wondering if that's what it'll be like when and if I ever have alzheimer's or dementia. A new study of folic acid gives me hope.

Recently released studies conducted in the Netherlands and Switzerland show a promising connection between folic acid and brain function. Taking folic acid supplements helped improve information processing speed and memory, those very things which tend to diminish as we age.

What is it?

Folic acid is a synthetic compound of the natural B-vitamin folate. Our bodies need folic acid to generate new cells and produce DNA.

Folic Acid and Pregnancy

In fact, if you have heard folic acid mentioned in the past few years, it was likely associated with pregnancy rather than brain power. Scientists recently realized how vital folic acid is for young women who are pregnant or might become pregnant, as it prevents a host of birth defects. Specifically, it protects against birth abnormalities which effect the brain and spine, like spina bifida.

Folic Acid and Heart Disease

Additionally, researchers in Britain have shown that folic acid can help reduce the risk of cardiovascular disease by lowering homocysteine levels. Homocysteine is an amino acid which may harm the inner lining of the arteries.

Where do we get it?

Folate, the naturally-occurring form of the B vitamin, is found in green leafy vegetables, beans, some fruits, yeast, and liver. Folic acid, the synthetic compound of the vitamin, is available in pill, liquid and capsule forms in drug stores and supermarkets.

How much is enough?

The study done in Switzerland and the Netherlands was a double-blind study of 818 men and women, 50-70 years old. Half of the volunteers received 800 micrograms of folic acid each day for three years. The other half received placebos. The promising results were published in the Lancet medical journal on January 20, 2007.

At the end of the study, participants were tested on cognitive and memory functions. The scientists found that the folic acid group tested significantly higher. While further studies need to be done, this is very encouraging for those of us approaching our twilight years.

At the very least, we need to make sure that our diets are rich in natural folate by eating plenty of the foods which supply it in abundance. Once again, we are reminded to

Eat Our Vegetables

The best source of folate is dark green leafy vegetables like spinach and turnip greens. Sunflower seeds are another rich source of folate, and just six ounces of orange juice contains 330 micrograms of folate. Many bread, grain, and cereal products in the United States and Canada are enriched with folate, so check the labels.

The USDA Nutrient Database can provide more, and specific, information (see Sources below).

Can You Overdose on Folic Acid?

There are no known symptoms of excess folic acid in the body, but the USDA publishes a limit for nutrients called the Tolerable Upper Intake Level. The recommended upper limit at the current time is 1000 micrograms daily for adults and 800 micrograms for teens.

What Should You Derive from the Study?

One thing unknown in this study is the folate level of the participants before the study. Obviously, folate levels will vary based on diet.

But what we do know is that, regardless of their diet, the folic acid group was given an additional 800 micrograms each day, and this helped their brains function better.

For more information on this subject, see the USDA web site or talk to your doctor.