Folic acid is a man-made form of folate, a B vitamin. It’s contained in fortified cereals, beef liver, boiled spinach, black-eyed peas, asparagus, Brussels sprouts, lettuce, avocado, broccoli, mustard greens, green peas, kidney beans, canned tomato juice, Dungeness crab, orange juice, dry-roasted peanuts, pasta, bread, and supplements.
When you don’t get enough folate, you could develop a deficiency. Lack of folate can result in megaloblastic anemia, chronic fatigue, heart palpitations, headaches, and shortness of breath, among others. To prevent these consequences, it’s important to know the times your body especially needs folic acid.
1. You have anemia
If you don’t get enough folic acid, you have an increased risk for folate-deficiency anemia. Folate and folic acid help create the red blood cells that transport oxygen to all the tissues in your body.
Folate-deficiency anemia often occurs during pregnancy, however, it might also develop in people who drink alcohol frequently or take certain meds to treat seizures, anxiety, or arthritis.
Common symptoms of folate-deficiency anemia include fatigue, headache, weakness, paleness, sore mouth, and tongue. Talk about your symptoms with your healthcare provider to see if you are anemic.
2. You experience certain mental health issues
B group vitamins, including folic acid, can help maintain concentration skills in those having the first episode of psychosis. According to a recent study, people with schizophrenia who got a B-vitamin supplement that contains folic acid performed better at concentration and attention tasks than their counterparts who got a placebo.
3. You are pregnant
Consuming enough folic acid is one of the best methods to prevent birth defects before and during pregnancy. If you are pregnant, you might need more than 400 mcg of folic acid. This number can range from 400 to 800 micrograms per day, depending on your current levels.
Pregnant women who have had a previous baby with a neural tube defect need to take even a higher dose. These women should get up to 4,000 mcg of folic acid every day for a month prior to getting pregnant and through the first three months of pregnancy.
Unlike larger prenatal vitamins which can be hard to take, folic acid is a tiny tasteless pill. Talk with your gynecologist about your possible risks for personal recommendations on how much folic acid you will require during pregnancy.
4. You have MTHFR gene mutation
Some people have a congenital genetic mutation that interferes with their body’s ability to convert folic acid into folate. People with a methylene-tetrahydrofolate reductase (MTHFR ) gene mutation have a hard time processing folic acid and might need to get this vitamin through supplementation.
5. You are breastfeeding
If you’re breastfeeding, you should continue taking your folic acid. This can help ensure your baby gets enough folic acid. Talk to your health care provider about how much you may need.
6. You’re in menopause
Women who have gone through menopause still need to get 400 micrograms of folic acid every day. But keep in mind that some experts do not recommend folic acid to treat menopausal symptoms such as hot flashes and night sweats.
7. You have an increased risk for stroke or heart disease
Folic acid helps reduce levels of homocysteine, an amino acid that has been linked to cardiovascular disease and stroke when it’s present in large amounts. But it doesn’t necessarily mean you need to take folate supplements. It’s best to follow a healthy diet that’s high in fruits and vegetables, whole grains, and lean protein.This is the best way to reduce your risk for cardiovascular disease and stroke.
8. You want to get pregnant
All women of childbearing age need to get 400 micrograms of folic acid per day along with folate-containing food. This will help prevent neural tube birth defects like spina bifida and anencephaly. It’s essential to start taking folic acid at least one month before you get pregnant.
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