Women need more folic acid than men do because they have specific requirements during pregnancy and while growing a baby. * Without enough folic acid, various stages of a woman's life are at risk. *
These facts have pushed doctors and nutritionists to recommend every woman take a folic acid supplement daily, especially if she plans to become pregnant or is pregnant. All women should take folic acid as part of a healthy lifestyle. *
What is folic acid?
Folic acid, also called Vitamin B9, is a B vitamin necessary for your body's optimal functioning, particularly your brain and nervous system. It is also required for the production of DNA and red blood cells. *
Vitamin B9 is particularly essential if you are planning to become pregnant or are already pregnant. Folic acid shields unborn babies from serious birth abnormalities. *
What foods are rich in vitamin B9?
Vitamin B9 is organically found in many foods.
To avoid folate deficiency, the National Institute of Health recommended healthy adults consume at least 400 mcg of folate every day
Here are 15 healthy foods that are rich in folate or folic acid:
- Whole grains
- Sunflower seeds
- Fresh fruits/fruit juices
- Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)
- Fortified foods and supplements such as Root’d MULTIs.
What are the benefits of folic acid to women?
1. Beneficial during women's menstruation
According to the World Health Organization (WHO), anemia affects around 29.9% of women worldwide. It is primarily a result of iron loss during periods of heavy bleeding. *
Folic acid promotes the development and maintenance of cells that carry iron throughout your body. Therefore, it is vital for women to take a folic acid and iron supplement during their period. * When combined, they aid in the restoration of red blood cell levels, which helps to avoid anemia symptoms. *
Dosage guide based on the age bracket
- 300 mcg daily for teenagers aged 9 to 13
- 400 mcg daily for adult women
- 600 mcg daily for pregnant or lactating women
According to one study, folic acid consumption shows an inverse relationship with the length of the menstrual cycle. However, this is predominantly seen in women aged 18 to 30. *
2. Improves fertility
Folic acid has a significant impact on fertility. * However, the results differ between men and women. It is highly beneficial to female fertility. * A lady having difficulty conceiving should see a doctor to see if she is deficient in folic acid. Furthermore, it also prevents pregnancy defects, which can lead to miscarriage. It boosts cell metabolism in the ovaries. *
3. Prevents birth defects
Folic acid is vital in fetus development during the early stages of pregnancy. * According to studies, folic acid aids in the formation of the neural tube, which functions as the baby's brain and spinal cord. * It prevents severe congenital impairments, including anencephaly, brain defect, and spina bifida (spine defect) (spine defect). *
Every woman of reproductive age should take folic acid every day. *There are two possible explanations for this. First, most pregnancies are unplanned. Secondly, severe congenital impairments can emerge as early as 3-4 weeks after conception. It is also when most women are unaware that they are pregnant. Thus, it is crucial to maintain your reproductive health.
4. Promotes heart health
Folate and vitamin B12 are responsible for changing homocysteine into methionine, the building block for new proteins. * This process is disrupted when your body does not have sufficient folate levels. * This disruption often leads to hyperhomocysteinemia or a rise in homocysteine levels.
Unfortunately, hyperhomocysteinemia damages your arteries and creates blood clots in your blood vessels. Supplementing with folic acid reduces the risk of heart disease, stroke, and hypertension. *
5. Maintains brain health
Folic acid deficiency can lead to developmental delays and cognitive dysfunction. It may also lead to behavioral and psychological issues. *
According to studies, adequate folic acid intake may reduce the risk of neuropsychiatric diseases, depression, and epilepsy. It also regulates homocysteine levels in the blood, which helps the elderly avoid heart issues. * Folic acid lowers the risk of Alzheimer's and mental problems. Furthermore, it also increases cognitive ability and memory, which is beneficial over time. *
6. Supports hair growth
Folic acid is primarily involved in healthy cell growth. * These cells include those present in your skin's tissues and those located in your hair and nails. Such effects on your hair have sparked interest in folic acid as a potential hair-growth remedy. Moreover, folic acid promotes the health of red blood cells. *
How much folic acid does a woman need?
According to the FDA, every woman should intake 400 mcg of folic acid each day * and eat food with folate from various foods, even if she does not plan on becoming pregnant. Folic acid is utilized by our bodies to create new cells such as skin, hair, and nails. Begin a healthy habit by taking 400 mcg of folic acid every day. *
Is too much folic acid harmful?
Vitamin B9 comes in two forms:
- folic acid
Although folate and folic acid are sometimes used interchangeably, they are not the same.
There are two major phases in the absorption of folic acid:
First, folic acid is converted to dihydrofolate (DHF), which is then converted to tetrahydrofolate (THF). Folic acid consumption is, therefore, slower than that of dietary folates. *
Folate, a natural form of vitamin B9, should be preferred over folic acid, a synthetic form. *Folates are easily converted in the gut to the active form of vitamin B9 and absorbed by the body for various metabolic reasons. *
Furthermore, many people have low levels of enzymes in their systems that convert folic acid to its active form. As a result, they may be sensitive to a buildup of unmetabolized folic acid in the body. *
Excess unmetabolized folic acid can lead to a variety of health problems.* As a result, dietary folate is a better alternative than folic acid. *Nonetheless, if your doctor has recommended folic acid for specific health concerns, it is safe to eat because your body requires it more. *
That being said, Root’d include methylfolate, a natural form of Vitamin B9, for optimum nutrition to avoid unmetabolized folic acid and improve absorption.*
How can you be sure you're getting just enough?
If you are at risk of folic acid deficiency, your doctor or nurse may advise you to take a folic acid-containing vitamin daily. Most multivitamins in the United States contain at least 400 micrograms of folic acid. However very few contain the more natural form, methylfolate.
Now, if you are one of the people who struggle to swallow pills, you may want to serve yourself with a refreshing and nourishing drink through powdered supplements like Root'd MULTI.
The FDA recommended pregnant women to consume more of the 25 vitamins and minerals. * The main distinctions are folate levels and iron requirements. FDA recommends increasing iron and folate consumption during pregnancy to maintain blood health and neural tube development. *
Most traditional prenatal supplements only provide a few nutrients, but Root'd wants the best nourishment for you and your baby. Prenatal MULTI boosts your pregnancy by combining the 25 essential vitamins and minerals your developing body and baby require daily with digestive probiotics, energizing organic greens, and hydrating electrolytes in one refreshing drink mix! *
On the other hand, Her MULTI contains more B-Vitamins than our Prenatal, as well as extra enzymes to help break down food and aid digestion. * We do not include them in our prenatal since higher levels of these nutrients have not been proven safe for pregnant women, although they are for non-pregnant women. *