Recommended nutrients both during pregnancy and when not.

Folic acid is known as an important nutrient, especially for women planning or pregnant women, but it also provides many health and beauty benefits for women in their 30s. In this article, we will explain in detail the effects of folic acid, how to take it, and how to choose folic acid.

What is folic acid?

Folic acid is a member of the B group of vitamins and is essential for creating new cells in the body. In particular, it plays an important role during early pregnancy, supporting the normal development of the fetus. However, the role of folic acid is not limited to that, and can be expected to have various effects in terms of beauty and health.

Effects of folic acid

1. Beautiful skin effect

Folic acid promotes skin cell regeneration and helps skin turnover. By supporting the speed at which the skin regenerates, it can be expected to improve age spots and dullness and maintain clear skin.

Evidence link:

• Research by Journal of Dermatology Research

2. Anti-aging due to antioxidant effect

Folic acid has an antioxidant effect and helps prevent cell aging. By suppressing active oxygen, it reduces signs of aging such as wrinkles and sagging, and helps maintain youthful skin.

Evidence link:

• Research on antioxidant effects

3. Anemia prevention

Folic acid is involved in the production of red blood cells and can also help prevent anemia. By preventing anemia, you will be able to build a body that is less tiring, and you will be able to be more active in your daily life.

Evidence link:

• Research on the relationship between anemia and folic acid

How to take folic acid

Get it from food

Folic acid is abundant in green vegetables such as spinach, asparagus, and broccoli, as well as beans, liver, and egg yolks. Ideally, you should get it naturally through your diet, but supplementing with supplements can also be effective on busy days.

Utilization of supplements

Supplements are the best way to efficiently consume folic acid. Many folic acid supplements contain vitamin B12, which helps with the absorption of folic acid. When choosing a supplement, it’s best to choose a more natural form of folic acid (methylfolate) rather than synthetic folic acid.

Evidence link:

• Reviews about folic acid supplements

Precautions for folic acid intake

Be careful not to overdose

Folic acid is a water-soluble vitamin, and although it is easily excreted from the body if taken in excess, excessive intake may put a strain on the intestinal environment. In general, the recommended daily amount for adult women is approximately 400 μg, and for women who are planning pregnancy or are pregnant, it is recommended that they consume 600 to 800 μg.

Combination with vitamins that produces synergistic effects

Vitamin B12 and vitamin C are effective vitamins when taken with folic acid. By taking a well-balanced intake of these vitamins, you can bring out the functions of folic acid more effectively.

In conclusion

Folic acid is an important nutrient not only during pregnancy but also for women in their 30s. In order to support your beauty and health, actively consume it in your daily diet and supplements. Adequate intake of folic acid should help prevent aging and maintain the beauty of your skin.

References

1. Journal of Dermatology Research. (年). Research title.
2. World Health Organization. (年). Anaemia fact sheet.
3. Harvard Health. (年). Choosing the Right Supplement.

Note: Please replace placeholder links with the actual, up-to-date research links for enhanced credibility.