Zinc and folic acid may impact each other’s effectiveness, with zinc enhancing the enzymes that process folic acid, but folic acid potentially blocking zinc absorption. However, taking recommended levels of both nutrients is likely safe, and natural food sources are the least risky. Zinc and folic acid have health benefits, including enhancing sexual reproduction and preventing heart disease and neurological disorders. Deficient levels of folic acid can lead to anemia, and insufficient amounts in pregnant women can cause birth defects. Natural food sources of folic acid include liver, spinach, and asparagus, while zinc can be found in oysters, pork, beef, and crab.
Scientists believe that zinc and folic acid have an impact on each other’s effectiveness. Research shows that the enzymes that process folic acid for use in the body work better in the presence of zinc. However, the impact of folic acid on zinc may not be as positive. Some studies in the 1980s suggested that folic acid, in large amounts, may block the body’s absorption of zinc, which is necessary for physiological health. The interference was found to be greatest when this form of the vitamin folate was taken at consistently high levels for several months or years.
However, competitive research in the 1990s showed that folic acid supplementation for short periods of time, ranging from two weeks to one month, had no effect on zinc stores in the body and may even be long-term benign. Studies since then have had mixed results, with most not suggesting a significant impact on the recommended levels of 2mg to 4mg of folic acid per day and 10mg to 30mg of zinc per day. Some doctors are still cautious. Most nutritionists agree that taking zinc and folic acid at recommended levels is probably safe. Levels of these nutrients obtained from the diet and natural foods present the least risk of interference, according to reports.
Many people continue to obtain additional zinc and folic acid artificially from supplements in addition to dietary sources in the hope of reaping a host of health benefits. Research shows that both nutrients enhance sexual reproduction and provide protective nutrients that may supposedly help people avoid disease. Zinc strengthens immunity and promotes the healthy development of the body.
Folic acid, also known as pteroylmonoglutamic acid, can prevent heart disease and neurological disorders. Medical studies reveal that deficient levels of folic acid can hinder cells’ ability to divide and can lead to a type of anemia known as megaloblastic anemia. This condition causes abnormally large red blood cells, often resulting in loss of energy, paleness, and headaches. Insufficient amounts of folic acid in pregnant women can cause babies to be born with spina bifida or with missing parts of the skull and brain. Many foods have folic acid added to prevent these ailments.
Natural food sources that contain folic acid include liver, spinach, and asparagus. Zinc can be obtained naturally by eating foods such as oysters, pork shoulder, beef shank, and crab. Many fortified cereals have the recommended amounts of zinc and folic acid.
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