Vitamins are nutrients required for life. Humans need a range of vitamins and those vitamins are either water-soluble or fat soluble. Vitamins are grouped together into sets based upon their function, such as vitamin A and vitamin B. Until the 1930s, food was the only source for vitamins, but the advent of artificial vitamins changed that. Now, people can supplement their diets with individual or multivitamin tablets.
Folic Acid
Folic acid, also called B-9 or folate, is used by humans in DNA synthesis and repair. Folic acid is essential for cell growth and division, which makes it of exteme importance during gestation. Deficiencies of folic acid in pregnant women have been linked to neural tube defects, and the Public Health Agency of Canada recommends every woman of child-bearing age should take 0.4 mg of folic acid each day.
Multivitamins
Multivitamins usually include a broad range of vitamins and minerals. The minimum number of vitamins required to make a vitamin pill a "multivitamin" is three. Multivitamins became popular and widely available in the 1930s. There are now specialized multivitamin formulations, such as for children, women, men, pregnant women, and seniors. Different formulations have different amounts and combinations of vitamins and minerals. All prenatal vitamins should contain folate, as recommended by several different health agencies.
Food Sources
There are natural food sources for folic acid, but some naturally have higher amounts. Beef liver has a large amount of folate, as does spinach and asparagus. Other green vegetables also have folic acid. Oranges, papaya, and strawberries are fruit sources for folic acid. Beans are a good source of folic acid, as well. Many processed foods, such as cereals, bread, and flour, are fortified with folic acid.
Common Brands
Women's Health magazine voted "One-a-Day Women's" multivitamin the number-one multivitamin available. It is followed by Centrum's "Ultra Women's." Another popular multivitamin is GNC's "Women's Ultra Mega."
Dangers
There are dangers associated with both deficiencies and excessive amounts of folic acid. Deficiencies are particularly dangerous to developing fetuses and infants. On the other hand, a person who takes too much folic acid risks developing cancer as well as other issues related to vitamin absorption. Check to make sure your multi includes at least the recommended daily intake for all vitamins and minerals. Another important thing to check is that the vitamin amounts do not exceed the recommended daily intake.
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