Folate or folic acid is a part of the vitamin B complex and plays a crucial role in important functions like protecting the body against oxidative damage, maintaining good heart and digestive health, and DNA and RBC synthesis.
Vitamin folate assists the body in metabolizing proteins and fights depression and stress. Adequate intake of folic acid through diet is necessary to prevent digestive disorders, impaired nerve functions, and certain types of anaemia.
Folic Acid in Diet
The recommended dosage of folic acid/folate for a healthy adult is approximately 400 mg a day. Folic acid intake can be improved by eating foods such as fresh greens (spinach, collard, and broccoli), fruits, whole wheat, legumes, and meats.
Consuming adequate folate through foods and supplements is important for pregnant women, smokers, and breast-feeding mothers. Vitamin B9 or folic acid can be taken as folate tablets, preferably in combination with other B-complex vitamins like vitamins B6 and B12.
A high dosage of folic acid may interfere with medications prescribed for epilepsy and may cause digestive complaints, disturbed sleep, and fatigue.
Like all vitamins and pills, folic acid supplements must be taken in the correct dosage for a prescribed duration and under medical observation.
For more on folate, see below:
Top 5 Health Benefits of Folate
What Are The Best Sources of Folate?
What Conditions Folate Helps
Top 5 Signs of Folate Deficiency
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