Folic acid is a water soluble vitamin and is part of the B-vitamin family. It is found in leafy green vegetables, legumes, nuts, and fortified foods such as breads and cereals. Folic acid is important for the proper development of the neural tube. It helps to prevent birth defects of the brain and spine. All women who are capable of becoming pregnant should take a daily supplement of 400 micrograms of folate (the natural form of folic acid) to help prevent birth defects.

Folic acid helps the body to produce new cells. This is important for growth and development, as well as for the repair of tissue and cell regeneration. Folic acid is needed for the formation of DNA and RNA. It also helps to metabolize homocysteine, an amino acid that can build up in the blood and lead to heart disease.

The recommended daily allowance (RDA) for folic acid is 400 micrograms for adults. pregnant women need 600 micrograms, and lactating women need 500 micrograms. The RDA for children 1-3 years old is 150 micrograms, 4-8 years old is 200 micrograms, 9-13 years old is 300 micrograms, 14-18 years old is 400 micrograms, 19+ years old is 400 micrograms.

A folic acid deficiency can cause anemia, fatigue, weakness, irritability, headache, difficulty concentrating, and shortness of breath. A severe deficiency can lead to birth defects such as spina bifida or anencephaly.

You can get more folic acid in your diet by eating leafy green vegetables, legumes, nuts, and fortified foods such as breads and cereals. gofolic can also take a supplement. The best way to get the recommended amount of folic acid is to take a multivitamin that contains 100% of the RDA.

There are no known risks associated with taking too much folic acid. However, taking more than 1000 micrograms per day may mask a vitamin B12 deficiency which can lead to serious health problems such as neurological damage. If you have any concerns about your folic acid intake, talk to your doctor or registered dietitian."