Folic acid, also referred to as folate, is a type of B vitamin. Folic acid is important because it supports the healthy development of new cells and helps the body maintain a healthy energy and metabolism level. For women who are looking to become pregnant or those who are pregnant, folic acid becomes increasingly important because it prevents the development of birth defects. Folic acid can generally be consumed in the form of a vitamin supplement or through various food sources.
Step 1
Take a multivitamin daily. The National Institutes of Health recommend that patients consume between 400 and 800 micrograms (mcg) each day. Most multivitamins contain 400 mcg of folic acid. As this amount is the minimum recommendation, patients should plan to consume additional folic acid in other forms. However, patient should not consume more than 1,000 mcg of folic acid or folate as they can trigger a vitamin B12 deficiency, warns The National Institutes of Health.
Step 2
Take a folic acid supplement. Folic acid supplements typically contain 400 or 800 mcg of folic acid, depending on the size. Folic acid supplements can be found in most pharmacies or grocery stores and can be purchased without a prescription.
Step 3
Consume natural foods that contain folic acid. Citrus fruits, green leafy vegetables, beans and whole grains are foods that contain some of the highest concentrations of folic acid.
Step 4
Incorporate fortified foods into the diet gradually. Breakfast cereals, pastas, rice and breads are typically considered fortified with additional vitamins including folic acid. According to the National Womens Health Information Center, these foods are generally labeled as "enriched". Many breakfast cereals contain one hundred percent of the recommended daily value. Patients should also take notice of the food label as it may list "folate" as an ingredient instead of "folic acid."
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