We Reveal The Folic Acid Benefits And How You Can Get Enough
Folate, or folic acid, is also known as vitamin B9, and is one of the eight B vitamins. This water soluble vitamin plays various important roles in the body.
As it is water soluble it’s important to get enough every day, as B vitamins cannot be stored in the body.
Here we reveal exactly why folic acid is so important, and the best foods to ensure we get enough.
Folic Acid Support For Conception And Pregnancy
Folate contributes to maternal tissue growth during pregnancy, making it an essential vitamin for pregnant women and also women hoping to get pregnant. Folic acid is measured in micrograms (mcg or µg).
If you're pregnant, trying for a baby, or could potentially get pregnant, the UK Department of Health recommends that you take a 400µg folic acid supplement daily before you are pregnant and until you're 12 weeks pregnant. Folic acid is also beneficial beyond 12 weeks of pregnancy for maternal tissue growth.
Supplemental folic acid intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus. The beneficial effect is obtained with a supplemental folic acid daily intake of 400µg for at least one month before and up to three months after conception.
Pregnacare Conception contains 400µg of folic acid, as recommended by the UK Department of Health. Pregnacare Conception also provides vitamin B12, iron, magnesium and 20µg of vitamin D3. These all have a role in the process of cell division. It also includes zinc which contributes to normal fertility and reproduction.
Pregnacare Him and Her Conception is a dual-pack for both men and women trying to conceive. It contains Wellman Conception tablets for him and Pregnacare Conception tablets for her. We recommend that these are both taken for three months before trying for a baby. Wellman Conception provides zinc which contributes to normal fertility and reproduction, plus Siberian Ginseng and Co-Q10.
To support throughout pregnancy, Pregnacare Original contains 19 important nutrients. This includes the recommended 400µg of folic acid as well as vitamin B2, vitamin B6 and vitamin B12, which contribute to normal red blood cell formation.
Pregnacare Max offers 400µg of folic acid and includes L-Methylfolate, a more advanced form of folic acid. It also provides 500mg of calcium and 300mg Omega-3 docosahexaenoic acid (DHA) capsule. Maternal intake of DHA contributes to the normal eye and brain development of the foetus.
For women who don’t like to take tablets, Pregnacare Liquid or chewable Pregnacare Gummies are good alternatives. They both include the recommended 400µg folic acid and 10µg of vitamin D, and a moderate level of iron as part of a comprehensive formula.
Folic Acid To Support Heart Health
Folic acid also contributes to normal homocysteine metabolism. This is an important factor in heart health.
Homocysteine is an amino acid, which is produced when proteins are broken down, such as those from meat and fish.
Folic Acid To Support Cognitive Health
Folic acid contributes to normal psychological performance.
Neuromind Original contains folic acid, and also includes pantothenic acid which contributes to mental performance as well as vitamin B5, which contributes to mental performance. It also contains the mineral iodine, which contributes to normal cognitive function.
Neuromind Plus provides even greater support thanks to an added Omega-3 docosahexaenoic acid (DHA) capsule. Omega-3 contributes to the maintenance of normal brain function.
Folic Acid To Support The Immune System
Immunace Original tablets have been designed to deliver comprehensive support for your immune system with targeted nutrients including 400µg folic acid, vitamin C, zinc and selenium which all contribute to the normal function of the immune system.
Folic Acid For The Reduction Of Tiredness And Fatigue
Folic acid can be found in Feroglobin, the UK’s number 1 iron supplement brand.
For the reduction of tiredness and fatigue, Feroglobin Capsules provide 17mg of iron per capsule as well as folic acid, while vitamin B6 and vitamin B12 contribute to normal blood formation.
Feroglobin Fizz is an effervescent tablet which makes a delicious drink. Along with iron, each effervescent tablet provides folic acid which helps to reduce tiredness and fatigue, as well as vitamin B6, vitamin B12 and vitamin C, which contribute to normal energy release.
Feroglobin Liquid is ideal for those who don’t like taking tablets and each 10ml of liquid contains iron and folate, as well as vitamin B6 and vitamin B12.
Feroglobin Liquid Plus offers an advanced formula thanks to vitamin D which contributes to the normal function of the immune system. Plus, Siberian Ginseng, Co-Q10, L-carnitine, Green Tea and Beetroot extracts.
Getting Folic Acid Through Food
The UK Department of Health recommends that adults get 200µg of folate a day. Folate or folic acid is measured in micrograms (mcg or µg). As mentioned, women who are pregnant or planning to get pregnant, require more folic acid.
There are a number of folic acid foods. The below are tasty dietary additions which can help ensure an adequate intake of folic acid.
- Edamame Beans - 482μg per cup
- Lentils - 358μg per cup
- Asparagus - 268μg per cup cooked
- Spinach - 263μg per cup cooked
- Broccoli - 168μg per cup cooked
- Avocado - 163μg per avocado
- Mangoes - 71μg per cup
- Lettuce - 64μg per cup
- Sweet Corn - 61μg per cup cooked
- Oranges - 30μg per 100g
Our Best Folic Acid Supplements
The Pregnacare range provides comprehensive nutritional support, specially formulated for each stage of pregnancy, including 400µg folic acid, iron, iodine, vitamin B12 and vitamin D.
Ultra Folic Acid combines 400µg of folate with vitamin B12, which contributes to the reduction of tiredness and fatigue.
Ultra Vit B Complex also includes 200µg folic acid, as well as all 7 of the other essential B vitamins that play a truly remarkable role in the body, essential for helping to maintain all round health including hair and skin health, and a normal nervous system. It is ideal for vegetarians, vegans, the over 50s, athletes and those with hectic lifestyles or anyone simply wanting extra nutritional support.