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Vitamins & minerals health centre Folic acid (folate) Folic acid is a type of B vitamin that’s key for cell growth and metabolism. Studies show that many people in the UK don’t get enough folic acid. Don't be confused by the different terms folate and folic acid. They have the same effects. Folate is the natural substance in whole foods. Folic acid is the synthetic version in supplements and fortified products. Folic acid uses Folic acid supplements are recommended for pregnant women and women who plan to become pregnant. Folic acid can lower the risk of pre- eclampsia and early labour. It can also reduce the risk of some birth defects, such as neural tube defects, by 50% to 70%, and for this reason the Department of Health recommends that any woman who may be or may become pregnant should take a daily supplement of 400mcg (0.4mg) of folic acid whilst trying to conceive and for the first 12 weeks of pregnancy. Women who have previously conceived a child with a neural tube defect, or who have certain medical conditions such as diabetes or coeliac disease, should speak to their GP about taking higher doses. Folic acid can protect against birth defects that may occur before a woman even knows she is pregnant. Folic acid is used to treat deficiencies, which can cause certain types of anaemia and other problems. Folate deficiencies are more common in people who have digestive problems, kidney or liver disease, or who abuse alcohol. When used to treat deficiencies, folic acid should be used along with vitamin B12. In addition to treating anaemia, these supplements work together to promote neurological health. Folic acid is also used to reduce the toxicity of the drug methotrexate, for instance when used for psoriasis and rheumatoid arthritis. Folic acid supplements have been studied as treatments for many other conditions, including heart disease, cancer (for example cervical cancer), chronic fatigue syndrome, Alzheimer's disease and depression. So far, the results of these studies have been inconclusive. Folic acid dose and instructions for use The NHS says adults need 0.2mg of folate a day. Women trying to conceive and during the first 12 weeks of pregnancy should take a daily folic acid supplement of 400mcg (0.4mg). Women with previous history (or if her partner has a history) of neural tube defect (eg spina bifida), or who have diabetes, epilepsy, coeliac disease, or who is very overweight, may be advised to take a higher daily dose. Folic acid food sources Good sources of folic acid (folate) are: - Leafy green vegetables, like spinach, broccoli, and lettuce - Beans, peas, and lentils - Fruits like lemons, bananas, and melons - Fortified and enriched products, like some breads, juices, and cereals Folic acid supplement information Folic acid often comes in tablets or capsules. Folic acid is standard in multivitamins. Like any supplement, keep folic acid supplements in a cool, dry place, away from humidity and direct sunlight. Folic acid is best absorbed if you're also getting sufficient amounts of vitamin C and other B vitamins. Folic acid warnings - Side effects. Folic acid is generally regarded as safe. Side effects are rare. High doses of folic acid might cause nausea, bloating, wind and insomnia. - Interactions. High doses of folic acid may block the effects of some seizure medicines. If you take any regular medicines, ask how they will affect your intake of folic acid. Many - like diabetes drugs, sleeping pills and some antibiotics - can lower the amount of folic acid you absorb. - Risks. Folic acid can sometimes mask the symptoms of serious and dangerous deficiencies of vitamin B12. WebMD Medical Reference Today in vitamins & minerals Top minerals and herbals - Acai berry - African mango - Agnus castus - Alpha-lipoic acid - Apple Cider Vinegar - Ascorbic acid - Ashwagandha - Beetroot - Bergamot oil - Beta-Carotene - Black Cherry - Black Cohosh - Brewer's yeast - Caffeine - Calcium - Chasteberry - Chia seeds - Chlorella - Chromium - Cinnamon - Coenzyme Q10 - Coffee
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Ovaj vitamin pomaže srcu, mozgu, a posebno je važan trudnicama pogotovo u prvom stadiju trudnoće. Riječ je o vitaminu B9, poznatom i kao folna kiselina. Vitamin B9, koji je poznatiji kao folna kiselina, topiv je u vodi a dolazi iz grupe B vitamina. Vitamin B9 se lako uništava tijekom procesa kuhanja pa ga treba uzimati iz namirnica koje nisu termički obrađene. Također, kao i ostali vitamini koji su topivi u vodi, tijelo ga ne može skladištiti pa se treba konstantno unositi. Budući da se razgrađuje tijekom pripreme hrane mora se osigurati konstantan unos vitamina B9 u organizam. Vitamin B9 je jako potreban našem organizmu. On ne samo da smanjuje rizik od srčanih oboljenja i moždanog udara, nego doprinosi normalnom razvoju ploda trudnice. Imamo dobar razlog za vjerovati da folna kiselina smanjuje razinu homocisteina, a time se i rizici od srčanih oboljenja i moždanog udara smanjuju za oko 10 do 20 posto. Prema riječima naučnika koji se bave spomenutom temom, kiselina sprječava otvrdnjavanje arterija razarajući amino kiselinu koja je kriva za taloženje krečnjaka na zidove arterija. Folna kiselina je sintetička materija folata, vitamina B9 kojeg možemo naći u zelenom povrću i jetri. Ženama se savjetuje da uzimaju folnu kiselinu prije začeća i tijekom prvih mjeseci trudnoće kako bih se spriječile malformacije ploda. Folna kiselina se za vrijeme trudnoće pije u obliku pilula, no ako vas zanimaju prirodni izvori ovog vitamina, savjetujemo vam da jedete što više lisnatog zelenog povrća, kao što je špinat. Organi životinja kao što su jutra i bubrezi također sadrže dovoljne količine vitamina B9. Ovog vitamina pronalazimo i u orašastom voću, grašku i mahunarkama. Također, folna kiselina je jako zastupljena u školjkama, svinjetini, u cjelovitim zrnima žitarica, citrusnom voću, voćnim sokovima i kvascu. Iako prekomjerno unošenje folne kiseline ne predstavlja opasnost, valja voditi računa o količinama koje se unose u naš organizam. Ženama je preporučeni dnevni unos od 300 mikrograma, dok se za muškarce preporučuje doza od 330 mikrograma dnevno. Trudnicama, pogotovu u ranim fazama trudnoće, i ženama koje žele ostati u drugom stanju preporučuje se unos od 400-600 mikrograma folne kiseline na dan. Što se tiče trudnica, trebale bi se posavjetovati sa liječnikom.