Thinking of starting a family? Be Folic Acid Aware.
Folic acid supplements taken when planning a pregnancy can help reduce the risk of the baby having spina bifida or other neural tube defects.
Folic acid, known as folate in its natural form, is one of the B-group of vitamins. Folate is found in small amounts in many foods. Good sources include broccoli, Brussels sprouts, asparagus, peas, chickpeas and brown rice.
Other useful sources include fortified breakfast cereals, some bread and some fruit (such as oranges and bananas).
How much do I need?
Folate is a water-soluble vitamin, which means you need it in your diet every day because it can't be stored in the body.
Most people should be able to get the amount they need by eating a varied and balanced diet. Adults need 0.2 mg a day.
However, if you are pregnant or thinking of having a baby you should take a daily 0.4 mg (400 microgram) folic acid supplement from at least 12 weeks before getting pregnant and for the first three months of pregnancy. Those in higher risk groups are advised to take a 5mg dose, which is only available on prescription.
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