Folic Acid & Magnesium

Folic acid and magnesium are nutrients that are essential to overall good health. Folic acid, also referred to as folate or vitamin B9, belongs to a group of nutrients called water-soluble vitamins. Magnesium belongs to a group of nutrients referred to as major minerals. Each nutrient performs a separate and vital function in your body.

Functions of Folic Acid

Your body needs folic acid to make the DNA in the nucleus of each of your cells. Folic acid also ensures that red blood cells divide properly and allows your body to use amino acids, the building blocks of proteins. Folic acid also plays major roles in preventing birth defects called neural tube defects. The most common neural tube defects include spina bifida and anencephaly.

Folic Acid Needs

Needs for folic acid are given as dietary folate equivalents, or DFE. This is the amount of folic acid in foods and supplements that is actually absorbed by your body. Folate needs differ by age. Toddlers between 1 and 3 require 150 mcg of folate per day day, whereas children between 4 and 8 need 200 mcg. Adolescents between 9 and 13 should consume 300 mcg, whereas anyone over the age of 13 needs 400 mcg per day. Folic acid is especially important for pregnant women, so needs are increased. Pregnant women should consume 600 mcg per day, and breastfeeding women should consume 500 mcg daily.

Functions of Magnesium

One of the major functions of magnesium is keeping your bones healthy and strong, and according to the Office of Dietary Supplements, 50 percent of the magnesium in your body is found in your bones. Magnesium also plays roles in muscle contraction, heart rhythm, nerve function and maintaining blood sugar levels. Magnesium also supports your immune system and helps keep your blood pressure normal.

Magnesium Needs

Your needs for magnesium depend on your age and sex. Toddlers between 1 and 3 need 80 mg of magnesium daily, whereas children between 4 and 8 require 130 mg of magnesium per day. Adolescents between the ages of 9 and 13 should consume 240 mg of magnesium per day. Female teenagers between 14 and 18 should consume 360 mg of magnesium per day, whereas male teenagers of the same age need 410 mg per day. Women between 19 and 30 require 310 mg daily, whereas men of the same age should consume 400 mg per day. Women over the age of 30 need 320 mg of magnesium daily and men over the age of 30 need 420 mg per day.