Folic Acid and Teens:
A Guide for a Healthy Future
What is folic acid? Why do I need to get enough of it?
Folic acid is one of the B vitamins used by your body. Folic acid is used to make red blood cells and important proteins like DNA. Getting enough folic acid is especially important during growth spurts and during pregnancy.
Why is folic acid so important during pregnancy?
Taking folic acid lessens your chance of having a baby with a neural tube defect. Neural tube defects (NTDs) are a type of birth defect that involve the brain and spinal cord and can cause serious lifelong problems for a baby. We now know that getting enough folic acid during the childbearing years is one of the best ways to lower your chances of having a baby with a neural tube defect. Even if you are not pregnant now, and do not plan to be pregnant soon, it's never too early to start thinking about getting enough folic acid.
What is the difference between folic acid and folate?
Folic acid and folate are different words for the same B vitamin. Folic acid is the man-made type of the B vitamin that is used in vitamin supplements and added to certain foods (called enriched or fortified foods). Folate is the natural type of the B vitamin and it is already a part of some foods. The biggest difference between folic acid and folate is that folic acid is used more easily by the body than folate. Because folic acid is better used by the body, people usually talk more about this type of the B vitamin.
How much folic acid do I need? Where can I find it?
Folic acid is measured in micrograms (mcg). For women of childbearing age, the recommendation is 400 micrograms of folic acid daily. Fortified breakfast cereals are the best food source of folic acid. Green leafy vegetables, some citrus fruits, and certain beans are rich sources of folate. Teens who don't eat many fruits or vegetables or those who skip meals may not get enough folic acid or folate. Many multivitamins have between 300 to 400 micrograms of folic acid, too. It won't hurt you to have more than the recommended amount.
How can I make sure I am getting enough folic acid?
Follow all of these steps:
1. Take a vitamin supplement with 300-400 mcg of folic acid daily like:
2. Eat one serving a day of a breakfast cereal fortified with 100% of the recommended daily amount of folic acid (check the label for the serving size) like:
3. Eat more foods naturally rich in folate (Vit. B):
4. Eat more foods fortified with folic acid (look for the words fortified or enriched on the label)*:
Remember, your best bet is to get folic acid from enriched foods and/or a daily vitamin supplement and to eat foods naturally rich in this very important B vitamin. It's never too early to get enough folic acid! |
Updated 9/5/2005
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