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Folic Acid: Every Woman and Man Needs It

Folic acid is also known as vitamin B9 or folate, and like other members of the family of B vitamins, it plays an essential role in the body's development and health. Not only that, it can protect you from a number of diseases. It's most famous for its reputation of keeping women healthy, but men also need this vitamin in order to feel healthy and strong.

Like the other members of the vitamin B complex, folic acid is a water-soluble vitamin. It plays a vital role in the formation of red blood cells and in the creation of genetic material in every cell of the body. And according to the Ohio State University Extension Fact Sheet, folate is essential for the metabolism of protein and for the growth and division of cells. It is also an important factor in lowering the levels of blood homosysteine in the body.

Pregnant women are advised by their gynecologists to get an adequate intake of folate because it is instrumental in the healthy development of the fetus. It prevents anencephaly and neural tube defects. It's generally recommended that women make sure to get enough folate during the first month of pregnancy, but it's also a good idea to maintain adequate intake of this nutrient once a woman reaches childbearing age. But it's not only women who benefit from vitamin B9; men do also. Studies show that this vitamin may aid in the prevention of ailments such as Alzheimer's disease, stroke, heart disease, and certain cancers.

The U.S. recommended daily allowance is 400 micrograms for adults (more for pregnant or breastfeeding women) and children over four years of age. There are many types of food that are rich in this nutrient -- vegetables like asparagus and other green and leafy roughage are particularly excellent sources. It's also found in fruits like melons and oranges, and in meat and beans. You can also look to whole wheat products and breakfast cereals that are fortified as other folate sources.

People who need higher amounts of folic acid, such as pregnant or lactating women, should consider taking dietary supplements to make sure that they're getting the amount of folate that their bodies need. Just remember not to overdo it; side effects may arise if excessive doses are taken. It would be best to consult with a physician regarding folic acid supplements to make sure you're not getting too little or too much.