The World Health Organization (WHO) estimates that nearly 469 million women around the world may suffer from anemia because of iron loss and low during heavy periods. (Reference 2, Page1) Folic acid, or folate, is a B vitamin that is used by your body to grow and maintain cells than carry iron throughout your body. (Reference 1) Folic acid supplementation, taken along with iron during your period, can help restore red blood cells and protect you from anemia. (Reference 2, Page 1)
You can get folic acid from the foods you eat, such as leafy greens, fruits, beans, peas, and nuts. Vitamin-enriched breads, cereals, and other grain products also contain folic acid. You can also take folic acid as a dietary supplement. (Reference 1)
The recommended daily allowance (RDA) for folic acid is measured as micrograms (mcg) of dietary folate equivalents (DFEs). mcg DFE for Menstruating adolescents age 9 to 13 are advised to take 300 mcg DFE, while menstruating women age 14 and older should take 400 mcg DFE. (Reference 1)
Talk with your doctor about supplementation, especially if you take any medications, herbs or other supplements. You should also consult your doctor if you experience heavy periods or symptoms of anemia.