Folic Acid
 

What it does:

Folic acid is necessary for the production of new cells, including red blood cells. Folic acid deficiency remains a major cause of spinal-cord defects in newborns.

How much you need:

Many dietitians recommend taking a multivitamin with 400 mcg of folic acid; 1,000 mcg per day is the safe upper limit for folic acid.

Food sources of folic acid:
Rich sources of folic acid include liver, dried beans and peas, spinach and leafy greens, asparagus and fortified cereals.



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