Although you may associate it primarily with pregnancy, folic acid has benefits for men as well as pregnant women and non pregnant women. Folic acid is the synthetic version of vitamin B9, which goes by the name of folate. There are several foods that provide folic acid, including legumes, fortified cereals, leafy greens and Brussels sprouts, however a folic acid supplement can be a useful way to help safeguard your intake.
But what does folic acid do for men and women? And, do you need folic acid vitamins? We’ve rounded up the information you need on this essential nutrient.
What does folic acid do for women?
Folic acid for women supports normal blood formation and cell division, and is also known for helping to reduce tiredness and fatigue.
Folic acid is also needed during pregnancy. The UK Department of Health recommends that women planning for a baby should take a supplement containing 400µg of folic acid every day before you are pregnant (the beneficial effect is for at least one month before) up to the twelfth week of pregnancy. 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. Folic acid also contributes to maternal tissue growth during pregnancy..
Folic acid benefits for women
Folic acid has a wide range of benefits for women, including:
- Contributing to maternal tissue growth during pregnancy
- Contributing to normal psychological function
- Helping to reduce tiredness and fatigue
- Contributing to the normal function of the immune system
Folic acid for pregnant vs non-pregnant women
Both pregnant and non-pregnant women can benefit from folic acid, with the main difference being the amount required per day. The NHS recommends a daily intake of 200 micrograms of folic acid for non-pregnant women. This recommendation increases to 400 micrograms per day for any women who are trying to get pregnant,from before conception, through to the first 12 weeks of pregnancy. Folic acid is also beneficial beyond twelve weeks as it contributes to maternal tissue growth during pregnancy.
Even if a pregnant woman eats foods high in folate, such as the ones mentioned above, taking a folic acid supplement is still advised. As there are a number of other important nutrients to support you for a healthy pregnancy, a comprehensive pregnancy vitamin, that includes the recommended levels of folic acid, can be a convenient choice.
What does folic acid do for men?
Folic acid for men is also important. Amongst other things, it helps with normal homocysteine metabolism. Analysis has revealed that high levels of homocysteine are a strong independent factor in heart health.
Folic acid benefits for men
Folic acid has a number of benefits for men:
- Playing a role in the process of cell division
- Contributing to normal amino acid synthesis
- Contributing to normal blood formation
- Supporting immune function
- Reducing tiredness and fatigue
How much folic acid for men
As folate (vitamin B9) is a water soluble vitamin, it isn’t stored by the body, so men and women need to ensure a regular intake.
The NHS recommends that men should consume 200 micrograms of folate every day.
Not everyone gets the amount they need from their meals, which is why a folic acid supplement can help safeguard a man’s intake.
Plus, even if a man (or woman) gets plenty of folate from their diet, various factors including excessive alcohol consumption and certain medications, can actually interfere with folate absorption.
Folic acid for women vs men
Women and men need folic acid and it’s advised that both get 200mg of folate every day. Folic acid for pregnant women is even more important, so the recommended intake for pregnant women increases to 400µg ( micrograms) of folic acid every day for the first 12 weeks of pregnancy. o We recommend that women who are trying to get pregnant take 400µg folic acid every day for three months before conceiving to effectively build their nutritional stores.
Folic acid tablets are an easy way to safeguard your intake of this vital nutrient. These are available in tablet, liquid or gummy form.
Recommendation for pregnancy:
The UK Department of Health recommends that women planning for a baby should take a daily supplement containing 400µg of folic acid up to the twelfth week of their pregnancy. Folic aAcid is also beneficial beyond twelve weeks as it contributes to maternal tissue growth during pregnancy.
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.