Discover the 5 reasons to take folic acid even if you are not pregnant.

Folic acid isn't just for pregnant women, but it's a valuable vitamin that can boost your energy, heart and brain health.

If you've heard of folic acid, you've probably associated it with pregnancy.

“Folic acid supports fetal development by reducing neural tube defects during pregnancy,” notes dietitian Reema Pillai.

But, “it’s an important nutrient for most women,” she adds, “not just those who are pregnant or trying to get pregnant,” agrees Jessica Sepel, founder of JSHealth Vitamins & Expert Nutritionist.

This vitamin is responsible for many essential functions in our body, but is often overlooked due to its close association with pregnancy.

But why is folic acid so beneficial for most women?

What is folic acid?

Folic acid is a synthetic form of vitamin B9 (or folate), which our bodies cannot produce on their own. For this reason, we must obtain it through our diet or, in some cases, through supplements. Because it is water-soluble, folic acid that the body does not need is excreted in the urine, so you need to replenish it regularly.

Despite its widespread association with pregnancy, folic acid is just as important for non-pregnant women. So let's look at the top five reasons why it's worth including in your diet:

Strengthening red blood cells

Folic acid helps produce red blood cells, which are responsible for transporting oxygen throughout the body. When folic acid levels are low, you can develop anemia, which can cause weakness, fatigue, and a general feeling of exhaustion. By increasing folic acid in your diet, you can reduce your risk of this condition and feel more energetic.

Improving brain function

Folic acid deficiency has been linked to various brain problems, including depression and dementia. Folic acid is vital for proper brain function, aiding in DNA synthesis and cell renewal, while also boosting memory and mood. Good levels of folic acid can help improve concentration and overall mental function, making you more efficient in your daily life.

Cell regeneration

Another important benefit of folic acid is its ability to speed up the process of cell regeneration and DNA repair. This is especially important when the body needs to heal from injuries or wounds. Folic acid can help speed up healing, making it essential for good health of the body.

Heart protection

Folic acid deficiency is associated with an increased risk of heart disease. Folic acid helps lower levels of homocysteine, a substance in the blood that is linked to cardiovascular disease when it is high. It also improves blood flow and lowers blood pressure, boosting your overall heart health.

Increases energy

All B vitamins, including folic acid, play a key role in converting food into energy. Folic acid helps your body use the carbohydrates you eat to produce glucose, which is used as fuel for your body. Therefore, good levels of folic acid can help you maintain your energy throughout the day, reducing feelings of fatigue and lethargy.

How to include folic acid in your diet

You can find folic acid in foods such as leafy green vegetables, citrus fruits, beans, and fortified cereals. However, if you are unable to get the necessary amount from your diet, you may choose to take a folic acid supplement.

Nutritionists often recommend a daily intake of 400 micrograms for most people, unless you have been diagnosed with folate deficiency anemia, in which case the recommended dose is 5 milligrams per day.

Is there anything you should be careful of before taking folic acid?

Most adults and children can take folic acid without any problems. However, if you are allergic to folic acid or other medications, or if you suffer from serious illnesses such as cancer or kidney disorders, it is best to consult a doctor before starting.

Folic acid, then, is an extremely important vitamin that can bring many benefits to your health, whether you are pregnant or not. It helps to improve your overall well-being, brain and heart function, while also protecting you from anemia and fatigue. It is worth including it in your diet for a healthier and more active life!