#what

Описание: Folic acid is a B-vitamin, specifically Vitamin B9, that plays a essential role in many functions of the body. It is found in two forms:
Folate – the natural form found in foods.
Folic acid – the synthetic form used in supplements and fortified foods.
Your body needs folic acid for the formation of healthy cells, especially red blood cells. It also plays a critical role in DNA synthesis, growth, and early fetal development, which is why it is especially important for women of reproductive age.
Why Is Folic Acid Important?
1. Helps Form Red Blood Cells
One of the most important functions of folic acid is helping produce healthy red blood cells. When your body is deficient in folic acid, red blood cells become oversized and cannot function properly, leading to megaloblastic anemia. Symptoms include tiredness, weakness, pale skin, and difficulty concentrating.
2. Supports DNA and Cell Growth
Folic acid is needed for the creation and repair of DNA and RNA. Every new cell in your body—skin, hair, blood, digestive lining—requires folic acid to grow. This makes it especially important during periods of rapid growth:
Pregnancy
Infancy
Adolescence
Folic Acid in Pregnancy
Folic acid is widely known as the most important prenatal vitamin. It helps prevent neural tube defects such as:
Spina bifida
Anencephall
These conditions form in the very early weeks of pregnancy—often before a woman even knows she is pregnant. That is why doctors recommend that all women of reproductive age take 400–800 mcg of folic acid daily.
Other pregnancy benefits include:
Healthy placenta formation
Reduced risk of miscarriage
Better fetal growth
Lower chances of preterm birth
Daily Requirements
The recommended daily intake varies by age and condition:
Adults: 400 mcg
Pregnant women: 600–800 mcg
Breastfeeding women: 500 mcg
Women trying to conceive: at least 400 mcg
Most people can meet their needs with a combination of diet and supplements.
Foods Rich in Folate (Natural Vitamin B9)
You can get folate naturally from foods, especially:
Leafy greens (spinach, kale, lettuce)
Beans and lentils
Citrus fruits
Avocado
Broccoli
Beetroot
Eggs
Nuts and seeds
Whole grains
Many countries also fortify wheat flour, bread, or cereals with folic acid to prevent deficiencies.
Symptoms of Folic Acid Deficiency
A lack of folic acid may cause:
Fatigue and weakness
Pale skin
Mouth sores
Poor appetite
Irritability
Hair loss
shortness of breath
Poor concentration
In women, deficiency increases the risk of pregnancy complications and birth defects.
Benefits of Taking Folic Acid Supplements
1. Improves Red Blood Cell Production
Prevents anemia, boosts energy levels, and keeps the body functioning properly.
2. Boosts Brain Function
Folic acid helps with nerve health, memory, and concentration. It may also reduce the risk of age-related cognitive decline.
3. Supports Heart Health
Folic acid helps lower homocysteine, a harmful amino acid that increases the risk of heart disease.
4. Promotes Healthy Skin and Hair.