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Sources and benefits of folic acid
Folic acid is found in small amounts in many foods. Good sources include broccoli and Brussels sprouts, peas, chickpeas, yeast extract, brown rice and some fruit (notably oranges and bananas). Other sources include fortified breakfast cereals and some bread.
Folic acid, known as folate in its natural form, is one of the B-group of vitamins. You need it in your diet every day because it cannot 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 0.2mg a day.
However, if you are pregnant or thinking of having a baby you should take a daily 0.4mg (400 microgram) folic acid supplement from the time you stop using contraception until the 12th week of pregnancy.
Folic acid works together with vitamin B12 in the body to form healthy red blood cells and helps reduce the risk of neural tube defects such as spina bifida in unborn babies.
If you are not getting enough vitamin B12, taking doses of folic acid higher than 1mg can hide this fact.
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