Today, in my continuing series on vitamins, I want to take a little time to pay homage to folic acid. First, let’s begin with introductions. Folic acid is part of a group of eight B vitamins. These vitamins are considered essential, meaning your body cannot make them so you must get them from your diet or from supplements. With our busy lives, this isn’t always easy. In fact, in a recent study it was found that 88% of Americans are not consuming their recommended daily amount. That’s a lot!
Where do I find folic acid?
In the effort to ramp up folic acid intake through diet, you should try looking to a few key foods. For starters, check out some leafy greens such as spinach and turnip greens. Broccoli, asparagus, mushrooms, liver, fortified cereals and grain products are great options as well. As an important side note, women who are pregnant or may soon be pregnant need to consciously be watch their folic acid intake to ensure they are getting their daily recommended amount.
What is the recommended Intake?
The recommended daily amount of folic acid is based on regular food sources. However, folic acid from supplements and fortified foods is actually absorbed twice as well as that from regular food sources. Confused? Don’t be! All this means is that only half the amount recommended daily amount is required when taken folic acid in the form of a supplement. For your reference, here’s a chart with daily recommended amounts of folic acid by age range:
Ages 1–3: 150 micrograms (mcg)
Ages 4–8: 200 mcg
Ages 9–13: 300 mcg
Ages 14+: 400 mcg
Pregnant women: 600 mcg
Lactating women: 500 mcg
What happens if I don’t get enough?
A deficiency of B-9 can cause diarrhea, anemia, loss of appetite, weakness, shortness of breath, irritability, paleness, weight loss, and a sore tongue. For pregnant women or those planning to become pregnant folate is important in preventing spina bifida, defects of the brain, and anencephaly. As always, consult with your doctor before making changes to your diet with vitamin supplements. They can provide you with guidance on proper usage of vitamins based on your lifestyle.
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