Folic acid, also known as vitamin B9, is a water-soluble vitamin that is necessary for healthy growth and development. There is significant evidence that folic acid helps to reduce the rate of certain birth defects, like spina bifida, so folic acid supplementation is recommended for pregnant women. There is a less evidence that folic acid can improve anxiety symptoms - the relationship between the vitamin and anxiety disorders has not been well-studied to date. However, there is scientific research supporting the relationship between folic acid and other B vitamins and mood disorders.
The U.S. Food and Drug Administration has required that folic acid be added to enriched grain products (such as reads, cereals, flours, corn meals, pastas, rice) since 1996. Because these types of products feature heavily in many Americans’ diets, they have become one of the top dietary sources of folic acid for many people living in the United States.
Folic acid also occurs naturally in a number of foods, including dark green leafy vegetables, dried and fresh beans and peas, and citrus fruits and juices. According to the FDA, a serving of the following foods will supply 6% or more of your daily value of folate: fortified cereals, enriched rice, enriched noodles, beef liver, blackeyed peas, spinach, Great Northern beans, asparagus, baked beans, green peas, broccoli, avocado, peanuts, romaine lettuce, wheat germ, tomato juice, orange juice, turnip greens, oranges, bread, eggs, cantaloupe, papaya, and banana.
