Folic acid supplement advice

One supplement that is especially important for pregnant women is folic acid. Folic acid is one of the more commonly known 'B vitamins', and has the primary role in the body of helping to make new cells. This is the big reason why pregnant women need to be particularly caution with their intake: if they are deficient, their baby will not develop properly and could see major birth defects with the brain or spine.

The best sources of folic acid include leafy green vegetables, fruits, dried beans, peas, and nuts. Those who consume enriched breads, cereals and other grain products can also obtain this important vitamin in this manner.

The recommended intake for folatic acid is set at 400 micrograms per day for males and females, aged 14 and over. For those women who are pregnant, this gets bumped up to 600 mg per day, and finally, if they are in the lactation period, they should be consuming 500 micrograms per day.

Those who are at a greater risk for deficiency symptoms include those who abuse alcohol (as this affects absorption and excretion), those with kidney dialysis, liver disease or who suffer from anemia.

The signs that you may be deficient include diarrhea, loss of appetite, weight loss, weakness, sore tongue, headaches, heart palpitations, irritability, forgetfulness, and other behaviour disorders may be occurring.

So, be especially sure that you are taking in enough of this very important nutrient.