Folic Acid

Nutritional requirements for women

Generally,as well as needing fewer calories than men, women's nutrition have some different requirements than men. The following vitamins and minerals are particularly important to include: Iron, Folic acid, Calcium, Riboflavin;

Folic acid, (prenatal)

It is particularly important for mothers to be getting a good intake and a healthy balanced nutrition as the embroyo is particularly vulnerable for the first 8 weeks.

Folic acid works together with B12 to form healthy red blood cells, (or folate, Folic acids natural form) is essential for both women and men, however it becomes especially important for women when they become pregnant. This is because folic acid helps to reduce the risk of birth defects such as spina- bifida in unborn babies.

If you are not consuming enough folic acid, you may develop folate deficiency anaemia, which can make you feel unwell.

Experts recommend adults to consume 0.2mg of folic acid per day. If you are trying to get pregnant (or during the first 12 weeks of pregnancy) this should be increased by a further 0.4mg via a supplement. If you are unsure however, seek advice. If you have a family history of spina bifida, you should speak to your GP as they may advise you to take a different dose of folic acid supplement.


Good sources of folic acid include broccoli, liver, asparagus, chic-peas, brown rice, eggs, spinach and Brussels sprouts.