ABOUT FOLIC ACID
> What
is folic acid?
> How much
should I take?
> Why a
multivitamin?
> How can
I remember to take my vitamin?
> Can I
get folic acid from my diet?
> What
are food sources of folic acid?
> For more
information
What is folic
acid?
Folic acid is a B vitamin that everyone needs every day.
If women have enough of this vitamin in their bodies before
and in the earliest stages of pregnancy, their chance of
having a baby with serious birth defects can be reduced
by up to 70%. Sufficient folic acid may help protect men
and women against heart disease, stroke and certain kinds
of cancer.
Folic acid is a water-soluble vitamin, just like vitamin
C. Water-soluble vitamins dissolve in water and are not
stored in the body in large amounts. Therefore water-soluble
vitamins must be eaten or taken every day to ensure the
body has enough to function properly. Folic acid found in
foods is called folate. Studies show that the body absorbs
man-made folic acid better than folate.
| Folic acid helps: |
- cells divide and function
- form hemoglobin, which carries oxygen
in red blood cells,
- keep blood homocysteine levels low--
this may protect against heart disease and stroke--
and
- prevent certain cancers, especially
colon and cervical cancer
|
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How
much should I take?
All women should take a multivitamin containing 400 micrograms
of folic acid everyday and eat a healthy diet. The body
more readily absorbs folic acid from vitamin pills than
natural folate found in food.
Some women need to take more folic acid when planning a
pregnancy. If you have had a pregnancy affected by a neural
tube defect, have an NTD, or have a close family member
with an NTD, you have a higher chance of having an NTD-affected
pregnancy. Talk to your doctor before planning your next
pregnancy. If you are not planning to get pregnant, follow
the recommendation for all women-- take 400 micrograms folic
acid every day. When planning a pregnancy, talk with your
doctor about taking 4,000 micrograms (4 milligrams) of folic
acid one month prior to planning to become pregnant and
continuing through the first 14 weeks of pregnancy. Taking
this higher dosage should only be done under a doctor's
supervision.
| Because the evidence of folic acid's
role in preventing birth defects is so strong, many
government, health and non-profit organizations recommend
that women take 400 micrograms folic acid daily. Some
of these agencies include: |
|
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Why
a multivitamin?
Research has shown that taking a multivitamin with 400 micrograms
of folic acid is an effective way to reduce the chance of
having a baby born with certain birth defects. Multivitamins
are generally regarded as safe for healthy people, but if
you take any medication or have a medical condition, check
with your doctor or clinic first.
Multivitamins are an easy and inexpensive way to get 400
micrograms of folic acid every day. Studies also show that
many women do not get enough of other nutrients such as
vitamins A, C, B6, and E from their typical diet. A multivitamin
can help women who don't follow the Food
Guide Pyramid every day. But vitamin
pills alone won't guarantee good nutrition and health. Good
eating habits are always important!
It isn't necessary to buy a fancy or expensive multivitamin.
Grocery and discount stores have generic multivitamins that
cost as little as 5 to 10 cents a day! Buy multivitamins
that contain 400 micrograms folic acid per pill and approximately
100% RDA of the other vitamins it contains. If taking a
vitamin upsets your stomach, take it with meals or before
bed; you might also want to try one that doesn't contain
iron. You can take plain folic acid pills, but you'll miss
out on all the other healthy "goodies" found in
multivitamins, like vitamins C, A, B6 and E.
Taking a multivitamin should not increase hunger or cause
weight gain! These are myths. Vitamins don't have any calories;
they simply help your body work right. Some people may gain
weight because they believe the myths, think they feel hungry,
and then eat more. The unconscious mind can be a powerful
source of persuasion.
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How
can I remember to take my multivitamin?
Place your multivitamin where
you will see it on a regular basis-- on the kitchen counter,
near the phone, next to your bed, near your keys, even in
the refrigerator! Then take it as part of your usual routine.
For example: Take your multivitamin every evening with your
dinner, when you brush your teeth, when you eat breakfast
or when you are getting ready for bed. Before long you'll
have a new habit-- a good one too! If you forget sometimes,
don't be discouraged-- just start back again. If you missed
taking your pill in the morning, you can take it later in
the day. Be careful though-- don't take more than one pill
a day. Some vitamins, like vitamin A, can be harmful if
you take too much. Follow the directions on the bottle.
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How
can I remember to take my multivitamin?
Eating a healthy diet is always
important, but multivitamins
are the best way to get your daily dose of folic acid.
Folate, the natural form found in foods, is not absorbed
and used by your body as well as folic acid, the man-made
form. Although folate is found in many foods, it usually
isn't present in large amounts. Cooking and storage often
destroy a lot of the folate in foods too. Therefore, multivitamins
are the best way to get folic acid.
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What
are food sources of folic acid?
Some foods are fortified with folic acid. This means extra
folic acid was added when the manufacturer made them. All
foods made with grains must be fortified, according to rules
by the US Food and Drug Administration. These include breakfast
cereals, breads, crackers, grits and pastas. However the
added folic acid is not enough to prevent NTDs for most
women. Some foods, usually breakfast cereals, are fortified
with 400 micrograms or 100% of the recommend daily amount.
Be sure to read the label.
| To get more folic acid, always: |
- choose grain products labeled "enriched"
or "fortified"
- eat 5 servings of fruits and vegetables
every day
- cook vegetables lightly in a little
water
- try to steam, stir-fry or microwave
your vegetables and
- drink all the milk in the bowl
if you eat a folic acid fortified cereal, because
the folic acid dissolves in the milk (remember:
folic acid is water soluble!)
|
The list below can show you how your favorite
foods measure up for folate content.
Excellent sources of folate:
fortified breakfast cereals, chickpeas/garbanzo beans, lentils,
black beans, pinto beans, red kidney beans, chicken and beef
liver
Very good sources of folate:
asparagus, baked beans, black-eyed peas, oatmeal, refried
beans, spinach, romaine lettuce, lima beans
Good sources of folate:
avocados, beets, broccoli, brussel sprouts,
canned corn, collard and turnip greens, enriched pasta, fortified
bread, orange juice, peanuts, and sunflower seeds.
(Source: Bowes and Church's
Food Values of Portions Commonly Used,
16th edition)
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For More
Information
If you still have questions, see your health care provider,
contact your local health department or
contact us.
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