Folic acid, also known as vitamin B9, is essential for making red blood cells and supporting overall health. When your body doesn’t get enough, it can lead to serious symptoms like fatigue, dizziness, memory problems, and even mood swings. Since folic acid plays a crucial role in oxygen transport and brain function, a deficiency can affect many aspects of daily life. This article explains six key signs of folic acid deficiency and how to ensure you’re getting enough to stay healthy.

1. Feeling Tired and Weak Could

Folic acid helps your body make red blood cells, which carry oxygen. Without enough folic acid, your body can’t make enough of these cells, making you feel tired and weak. If you often feel exhausted even after sleeping well, a folic acid deficiency might be the reason. Some people also experience muscle weakness, making simple activities feel harder. This is especially common in pregnant women and people recovering from an illness.

2. Shortness of Breath and Feeling Dizzy

Since folic acid helps make red blood cells, not having enough of it can cause anemia. This means your body isn’t getting enough oxygen, which can make you feel short of breath or dizzy. Some people also get a fast heartbeat because their body is trying to make up for the lack of oxygen. In severe cases, low folic acid can lead to fainting or extreme tiredness, making it hard to do daily tasks.

3. Pale Skin or Losing Your Normal Skin Color

A lack of folic acid can cause anemia, which may make your skin, lips, or even nails look pale. This happens because your body isn’t making enough hemoglobin, the protein that gives blood its red color. Some people may also notice their nails becoming brittle or their hair thinning. Dry skin can also be a sign, especially if your diet lacks essential nutrients.

4. Sores in Your Mouth and a Swollen Tongue

Not getting enough folic acid can cause irritation in your mouth and tongue. You may develop painful sores or redness, and your tongue might swell. These symptoms can make eating and drinking uncomfortable. Some people even feel a burning sensation in their mouth, which makes it difficult to eat spicy or acidic foods. Over time, untreated folic acid deficiency may lead to gum problems and poor oral health.

5. Memory Problems and Trouble Concentrating

Low folic acid levels can affect how your brain works. Some people have trouble remembering things, focusing, or thinking clearly. This can lead to brain fog or even increase the risk of conditions like dementia. If your folic acid levels are low for a long time, it can make it harder to process thoughts or complete tasks. Some studies suggest that getting enough folic acid can help support brain health, especially in older adults.

6. Mood Swings and Feeling Irritable

Folic acid plays a role in making neurotransmitters, which help control your mood. Without enough folic acid, you may feel more irritable, anxious, or even depressed. Getting enough folic acid may help keep your emotions stable. Some studies suggest that folic acid supplements can even boost the effects of antidepressants, especially for people who don’t respond well to standard treatments. If you notice mood swings or feel down for no clear reason, checking your folic acid levels may help.

Where to Get Folic Acid and When to See a Doctor

To prevent a folic acid deficiency, eat more foods like leafy greens, citrus fruits, beans, and fortified cereals. Pregnant women and people with digestive issues like celiac or Crohn’s disease may need folic acid supplements. If you think you might be low on folic acid, talk to a doctor. A simple blood test can check your levels and help you stay healthy.