January is Folic Acid Awareness month. Here are a few myths and facts about this powerful B vitamin: Fact: Folate (VS folic acid) is the B vitamin found in food. It gets its name from "foilage". Think green and leafy foods such as spinach, romaine lettuce, broccoli, kale, cabbage and Brussels sprouts. Other foods high in folate include citrus fruit, dried beans and legumes and nuts.Fact: Folic acid is needed to prevent neural tube defects such as spina bifida and anencephaly. Manufacturers began adding folic acid to grains in 1998 (since women are such bread & cereal eaters), which has been found to reduce the incidence of birth defects by up to 70%. Pasta, rice and other grains are enriched with folic acid.Fact: All women of childbearing age should obtain adequate folic acid in their diets, whether they are attempting pregnancy or not. An adequate amount is 400 micrograms per day. This can be obtained from a multi-vitamin and foods containing folate.Myth: Because folic acid is water-soluble, it can't be toxic if taken in large amounts. While folic acid toxicity is rare, it may be of concern in people taking anti-seizure medications. In addition, folic acid supplementation can "mask" vitamin B 12 deficiency as they both prevent the same type of anemia. B 12 deficiency may be undetected when excess folic acid is taken.Myth: Folic acid can prevent heart disease. Many researchers have studied the effects of lowering homocysteine (a byproduct of protein metabolism linked with heart disease and stroke). However, the latest evidence indicates that taking folic acid supplements does not reduce risk for heart disease. Eating green leafy vegetables high in folate and potassium certainly can't hurt.Myth: Folic acid reduces risk for cancer. Yes and no. While dietary folate may help reduce the risk of cancer, "dropping" more folic acid than you need is not advised. A 2007 study found that those taking over 1000 mcg of folic acid increased their risk for both colon and prostate cancer over time.Bottom Line: Eat green leafy vegetables, citrus fruit, beans and nuts regularly for folate, potassium fiber and other nutrients. If you're of childbearing age, take a multivitamin containing 400 mcg of folic acid daily before and during pregnancy. More of this vitamin is not advised.