Folic acid, also known as vitamin B9, is one of the most important nutrients for our bodies. Its role in DNA synthesis, cell growth, and proper fetal development makes it an essential part of the daily diet, especially for women of childbearing age. In this article, we explore all aspects of folic acid: its functions, sources, recommended intake, and importance during pregnancy.
What is folic acid and why is it important?
Folic acid is a synthetic form of vitamin B9, while its natural form, folate, is found in food. Its main role is to participate in the synthesis of DNA and RNA, the basic building blocks of genetic material. It is also essential for the formation of red blood cells, which helps prevent anemia.
Without adequate folic acid intake, the body faces problems in cell division and regeneration, which can lead to serious health problems.
Folic acid in pregnancy
One of the most important roles of folic acid is its support during pregnancy. Adequate intake of this vitamin in the first trimester reduces the risk of neural tube defects in the fetus, including spina bifida and anencephaly.
Experts recommend a daily intake of 400–600 mcg of folic acid for women planning a pregnancy, while pregnant women are often advised to take a higher dose, depending on the advice of their doctor.
What are the natural sources of folic acid?
Although dietary supplementation is the most common way to ensure sufficient amounts of folic acid, you can also find this vitamin in various foods:
- Leafy vegetables (spinach, Swiss chard, kale)
- Citrus fruits (oranges, lemons)
- Legumes (lentils, peas, beans)
- Whole grains
- Nuts and seeds
It is important to note that folic acid is sensitive to heat, so it is best to consume these foods raw or lightly cooked.
Who should increase their folic acid intake?
Although folic acid is important for everyone, certain groups of people have increased needs for this vitamin:
- Pregnant and breastfeeding women – due to fetal growth and development
- Women planning pregnancy – to ensure proper development from the first day of conception
- People with anemia – to support the production of red blood cells
- People taking certain medications – such as methotrexate or antiepileptic drugs, which can reduce folate levels in the body
Recommended dietary supplements with folic acid
There are numerous products on the market that ensure an adequate intake of folic acid. Two popular choices are:
Solgar Folacin (folic acid)
This high-quality dietary supplement contains an easily absorbable form of folic acid. It is an ideal solution for pregnant women and anyone who wants to support cardiovascular and brain health.
Natural Wealth Folic Acid
Convenient tablets with a precise dose of folic acid that support cell growth, blood health and reduce the risk of neural tube defects in the fetus.
Folic acid deficiency: What are the symptoms?
Folic acid deficiency can cause various health problems, including:
- Fatigue and weakness
- Anemia
- Problems with concentration and memory
- Weakened immunity
- Increased risk of pregnancy complications
If you notice any of these symptoms, consult your doctor to check your folate levels.
How much folic acid is enough?
The recommended daily doses of folic acid depend on age and health condition:
- Children: 150–300 mcg
- Adults: 400 mcg
- Pregnant women: 600 mcg
- Breastfeeding women: 500 mcg
Folic acid is a key nutrient for the body's health and proper fetal development. Ensuring sufficient intake of this vitamin through diet or supplements like Solgar Folacin and Natural Wealth Folic Acid can make a significant difference in preventing health problems.
Include folic acid in your daily routine and ensure health for yourself and your family. For more advice, visit Apotekarica and find the products that best suit your needs!