- January 22, 2025
Folic acid, i.e. vitamin B9, is a compound that we have to supply along with the diet. Our body can synthesize only a small amount of folic acid through intestinal bacteria, but this is not enough to cover the daily demand for this compound. Folic acid can be delivered with a diet - it occurs in the form of a group of compounds called folates. However, diet is not always enough - a large group of people have a higher than average demand for folic acid. Is folic acid supplementation effective? And so, and not.
An adult should provide about 400 micrograms of vitamin B9 together with the diet. In order to provide this amount of folic acid, you should eat as many vegetables as possible every day - especially green leaves, citrus fruit, yeast, liver or whole grain cereal products. It is worth remembering that alcohol, antibiotics or oral hormonal contraception reduce the bioavailability of vitamin B9 from the diet.
And who needs folic acid supplementation? Each of us can reach for supplements with vitamin B9 and other B vitamins, because our body does not have the ability to accumulate these compounds in the body. At the same time, due to the solubility of B vitamins in water, the risk of overdose of supplements is negligible.
Special indications for folic acid supplementation are:
- pregnancy and breastfeeding
- the use of certain medicines, in particular hormonal contraception
- absorption disorders
- elimination or slimming diets
- high blood homocysteine levels
- atherosclerosis
- anaemia
- physical or mental work
- exposure to stress.
Regardless of whether we supply folic acid with diet or supplements, we should make sure that it is as bioavailable as possible. The worst bioavailability is characterized by synthetic folic acid, which is used in many dietary supplements. Our body is only able to use a small fraction of the dose delivered in tablets, which results from the very limited course of the reaction of folic acid methylation. This enzymatic reaction is much more effective with natural folates supplied with diet. Supplementation with preparations containing natural foams will prove equally effective.
Folates in tablets are an excellent source of natural vitamin B9. Read the composition of a dietary supplement before buying it - folates are a much better choice than synthetic folic acid. What else to pay attention to? The presence of other B vitamins is desirable - in B complex preparations B vitamins have a positive effect on each other's assimilability. Bioavailability of B vitamins is also increased by piperine, inositol or choline. Such perfectly assimilable folates together with other vitamins from the B group are provided by the Cheers - B complex dietary supplement. It is a clean label quality preparation, i.e. free of unnecessary and harmful substances. This supplementation provides B vitamins in high doses, covering the daily demand for these compounds. Thanks to such doses and excellent bioavailability, the body can take full advantage of the B vitamins complex, which has a positive effect on the functioning of the nervous, circulatory and immune system.
