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The Pros and Cons of Folic Acid Supplements
It is strongly recommended that all women of childbearing age (which is deemed as women between the ages of 19 and 45 years of age) take a folic acid supplement that is at least 400 micrograms per day (which is 400 mcg or 0.4 mg). Folic acid can be obtained through such foods as apples and oranges (and orange juice from concentrate), vegetables (such as broccoli, spinach and romaine lettuce), legumes, whole grains and milk. Folate is the 'naturally occurring form of a B vitamin, the one the body uses.' But it is folate's synthetic counterpart, which is folic acid that is much better absorbed by the body. It is from this that the daily intake recommendations are determined.
A survey conducted in 2005 by the Gallup Organization for The March of Dimes showed that while 84 percent of women who live in the United States are aware of the necessity of getting enough folic acid on a daily basis, only 33 percent actually do. Only 7 percent of women who did the survey were aware of how important it is to take folic acid before a pregnancy. The same survey was done in 1995 and showed that only 52 percent of women knew of the tremendous importance of folic acid.
Even for women who do not plan to get pregnant, folic acid is necessary for the creation of new cells throughout the human body. Although folic acid is to be found in foods most women do not get enough by way of dietary sources and that is why supplements are so vital.
Folic acid can be purchased as a single supplement or included in a multivitamin. Both of these can be purchased at your local pharmacy, grocery store or health food store. Either option is fine as long as you remember to take your supplement faithfully every day! Remember that the health and well being of your future child of children depends on it. Approximately 50 to 70 percent (and some doctors say even more) of all neural tube defects (NTDs) can be prevented all together if women take in the necessary daily requirement of folic acid. These are reasons enough to consider taking a supplement daily.
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The two most widespread NTDs in the United States are spina bifida and anencephaly. Approximately 3,000 babies in the U.S. are affected by these health conditions on an annual basic. A folic acid supplement beginning three months before pregnancy can help prevent babies from being born with any neural tube defects.
To date, research has found no negative aspects or cons to taking a folic acid supplement. A supplement of this B vitamin is most important for women of childbearing age for the healthy development of a baby's brain and spine. However all women and indeed all men and children also require folic acid as well. Bear in mind that it is generally only recommended that women wishing to conceive take folic acid supplements. It is extremely unlikely that a woman could endanger her health by consuming too much folic acid. However this is rarely an issue, as most women do not take in too much folic acid on a daily basis to begin with.
Health experts and physicians have not accurately defined an amount that could be classified as harmful. As a general guideline, 400 mcg is the required daily dose and consuming up to, for example, 1,000 mcg per day has not been shown to be of any benefit to a woman or her baby. Unless a doctor instructs a patient to take more, most women should keep their daily intake of a folic acid supplement to at least 400 mcg (0.4 mg) but no more than 1,000 mcg.
According to recent studies by the National Council on Folic Acid (NCFA), approximately 60 percent of women who are of childbearing age do not consume enough folic acid on a regular basis to help birth defects in their babies.
Folic acid can be obtained by taking a multivitamin such as Centrum or you can buy a bottle of folic acid supplements on their own. Folic acid in the form of a multivitamin in some cases is available in chewable form, in a tasty fruit flavor, as pills or even in liquid form. A single folic acid supplement on the other hand is just as good and folic acid tends to be a very cheap vitamin to purchase. Unless your doctor recommends it, you can choose whatever form of a folic acid supplement you prefer and you do not need to choose one that states it is specifically for women or for pregnancy or for active individuals.
Using Fish As Part Of A Healthy Eating PlanIt is hard to beat fish and seafood for high protein and low fat. Fish has been shown in study after study to have a positive impact on health, and to lower the risk of heart disease ...
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