Folate is a naturally occurring water soluble vitamin (vitamin B9) which is present in many food items,to name a few
Dark green leafy vegetables
Beans
Peanuts
Sunflower seeds
Fresh fruits
Whole grains
Eggs etc
Deficiency of folate can cause anemia
Folic acid ia the synthetic form of the vitamin which is present in supplements
All women planning for pregnancy are advised to take prophylactic folic acid supplements containing 400 mcg of the vitamin in order to prevent the formation of neural tube defects like anencephaly and spina bifida in the baby.
It is better to start taking it a month before you start trying for pregnancy as starting it after confirmation of pregnancy may be too late for preventing birth defects
This is the standard recommendation by all international organisations like the CDC,RCOG and the ACOG.
It is important to include folate rich foods in the diet but by themselves they may not be sufficient to meet the recommended intake advised in this group of women.
For treatment of actual deficiency,a higher dose of 5 mg is recommended.
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