| Many people consume less than the recommended amount of folic acid and many people in Western societies have folic acid deficiency. This is particularly concerning for women that are pregnant or planning to get pregnant. The body requires more folic acid at this time and it is important to prevent certain birth defects. Folic acid is an important vitamin for women for early development of the neural tube, proper spinal cord and brain development of the fetus. Folate is also important for better egg quality and maturation, implantation, plecental development, and fetal growth Men can benefit from folate supplements as they may lower risk of sperm abnormalities. Low levels of folic acid in men have been associated with decreased sperm count and motility. Folic acid can be used to maintain healthy fertility in men. Food Sources of Folate: The best and easiest food sources for folate: - beans
- legumes
- leafy green vegetables
- citrus fruits and juices
- wheat bran
- whole grains
- wheat germ
- beets
- poultry
- pork
- shellfish
- liver.
Supplements: Folate in supplements has been found to be better absorbed by the body than folate naturally found in foods. In addition to a balanced diet, it is highly recommended that women that are pregnant or planning to get pregnant should take a folic acid supplement. Folic acid is needed for the body to utilize vitamin B12, it may also hide a vitamin B12 deficiency. Often these two vitamins are combined. Dosage: Males age 14 and older: 400 mcg/day Females age 14 - 50: 400 mcg/day plus 400 mcg/day from supplements or fortified foods Females age 50 and over: 400 mcg/day Your healthcare professional may recommend higher dosages as needed. Taking more than 1000 mg per day is not recommended. Cautions: Large amounts of green tea (over two cups) could decrease absorption of folic acid in the body. Proteolytic enzymes inhibit folic acid absorption and therefore anyone taking these supplements are also advised to supplement with folic acid. |
