It’s amazing what a deficiency in just one vitamin can do to the body; a folic acid deficiency can cause any number of problems including weakness, dizziness and forgetfulness.
What Is Folic Acid?
Folic acid, also called folate, is a B vitamin needed to produce red and white blood cells, as well as platelets. The body doesn’t store folic acid well, so it’s important that we consume enough through diet on a regular basis. Since red blood cells carry oxygen, folic acid is vital to maintaining levels of oxygen in the blood. Folic acid deficiency anemia occurs when folic acid levels are low, and can make us feel weak and forgetful.
Symptoms of Folic Acid Deficiency Anemia
Common symptoms of folic acid deficiency anemia include the following:
- Weakness
- Fatigue
- Difficulty focusing or concentrating
- Forgetfulness (brain fog)
- Irritability
- Dizziness
- Paleness
Less common, but more severe symptoms may include:
- Diarrhea
- Irregular heart beat
- Chest pain
- Abdominal pain
Sources of Folic Acid
There are many great food sources of folic acid. It is recommended we consume 300 to 400 micrograms of folic acid daily, and pregnant women should consume almost double that number. Foods rich in folic acid include green leafy vegetables such as spinach, broccoli, peas or asparagus; citrus fruits including oranges and orange juice; whole wheat and wheat germ; eggs; milk; and liver.
If eating liver isn’t your thing, a supplement may be a better route. Still, the above foods have enough health benefits in addition to folic acid that you don’t want to avoid them. Doctors are quick to remind us that supplements don’t make up for the actual food; use supplements, but don’t use them as food substitutes.
Other Ways To Stay Focused
Apart from increasing your daily folate intake, there are many ways you can maintain focus. Work to consume more fresh fruits and vegetables, as well as omega-3 fatty acids and complex carbohydrates. Decrease the amount of fat, calories, sugar, and processed foods you consume as they will cause a drop in energy.
Simple lifestyle changes will go a long way to boost energy and alertness. Abstain from smoking or alcohol, and limit the amount of caffeine you consume. If you drink coffee, skip the cream and sugar. This will reduce calories and prevent an energy drop later on that will cause you to zone out.
Regular exercise has amazing benefits for your brain as well as your body. Exercise helps us burn calories, build muscle and boost energy. Higher levels of energy increase our ability to focus and concentrate. If you notice you feel sluggish at work, take a quick jog up the stairs, or walk around the building. Moving your body will increase blood flow and spread extra oxygen around.
Get focused naturally without the caffeine buzz.
Sources:
http://www.webmd.com/a-to-z-guides/folic-acid-deficiency-anemia-topic-overview
http://www.womenshealth.gov/faq/Easyread/folic-etr.htm
