Folic acid, also known as vitamin B9, plays a crucial role in maintaining overall health. While many individuals may be familiar with the importance of vitamin B, they may not be fully aware of the significance of folic acid within this category. This essential compound is necessary for various bodily functions, particularly in DNA synthesis.
During the early stages of pregnancy, folic acid becomes even more critical. Its role in the development of the fetus is paramount, as a deficiency in this acid can lead to severe consequences. Without sufficient folic acid, the fetus may experience deformations or, in extreme cases, face life-threatening conditions.
How does the body obtain folic acid?
Obtaining folic acid is crucial for the body, and one of the primary sources of this vitamin is through the food we consume. To ensure an adequate intake of folic acid, it is recommended to include whole grains and green leafy vegetables in your diet. Vegetables such as spinach and broccoli are particularly rich in vitamin B9, making them excellent choices. Additionally, citrus fruits also serve as an excellent source of folic acid. It is worth noting that while folic acid supplements offer the advantage of complete absorption into the bloodstream, the absorption of B9 from food sources is only partial, according to natural health experts.
The recommended amount of folic acid for a healthy individual
The necessary intake of folic acid depends on one’s age and gender. It is particularly important for women of childbearing age to ensure they receive adequate amounts of this vitamin. Healthcare professionals recommend that individuals over the age of 14 consume a minimum of 400 mcg of folic acid daily through their diet. However, women who are planning to conceive should increase this dosage and take an additional supplement. It is crucial for them to continue with the doubled dosage throughout their pregnancy and if they choose to breastfeed.