Folic Acid: Everything You Need to Know

Among the different nutrients, including vitamins and minerals, that your body needs, 
folic acid is always on the list. While it is often promoted for women, men also need this 
important vitamin. Folic acid is a type of B vitamin that helps to promote new cells in 
your body. Here are some things to know about folic acid and how to get more of it.

How to Get More Folic Acid

It helps to start with how you can get more folic acid into your diet. You can take 
supplements of folate, or B9, such as a multi-vitamin, prenatal vitamin, or with a folic 
acid supplement on its own. However, if you are not pregnant or trying to get pregnant, 
this isn’t always necessary. You can instead try to get enough folic acid through your 
healthy, balanced diet. Some foods with folic acid include fortified cereal, whole grain 
breads, dark, leafy green vegetables like spinach and kale, beans and peas, some fruit, 
and various types of nuts and seeds. As you can see, there are a large variety of 
sources for your folic acid.

Why You Need Folic Acid for Pregnancy

When you start looking into reasons you need folic acid, you will often find it related to 
pregnancy. This is why women are recommended to get their folic acid, especially 
during childbearing years. Folic acid, also known as folate, is one of the top nutrients 
you need for a healthy pregnancy. A deficiency in folic acid in your body during 
pregnancy is closely linked with limb malformations, spina bifida, and other neural tube 
defects of newborns. You can protect your baby’s spine while in the womb with enough 
folic acid either as a vitamin supplement or with food.

Other Benefits of Folic Acid

There are also some other benefits of getting enough folic acid. First of all, it is really 
good for protecting your heart. Most of the B vitamins are recommended if you are at a 
high risk of cardiovascular or heart disease, especially if stroke or heart attacks run in 
your family. In addition to folate, you should also add in the other B vitamins to protect 
your heart. Folic acid is also linked to depression, so by having enough of it, you can 
actually help to prevent depression or lessen the side effects.

Make sure you get enough folic acid either through your diet or with a supplement.

