Folic Acid

Recommended Dietary Intakes 
Men – 200 mcg 
Women – 200 mcg 

This Vitamin Is Essential For

• the maintenance and production of energy.
• formation of red blood cells.
• healthy hair, skin and nails.
• nervous system.
• a healthy pregnancy.
• mental health.

Sources

Liver, kidneys, beef, poultry, oily fish, cheese, avocados, beans, beets, celery, eggs, milk, fish, mushrooms, green leafy vegetables, nuts, seeds, lentils, brown rice, barley, peas, orange juice, brewers yeast and fortified breakfast cereals. 

Comments 

Please note, the B vitamins should be taken as a complex and not individually unless specially recommended. 
A healthy diet should provide enough folic acid, but you may find you need more if you are pregnant, just had an injury, or if you have been taking drugs or the oral contraceptive long term. Caution should be taken as large doses of Folic acid can mask a B12 deficiency which can lead to nerve problems.

Deficiencies

• anaemia
• pallor.
• fatigue
• loss of appetite
• insomnia
• diarrhoea
• red, inflamed tongue.