Folic acid


Folic acid is one of the family of B vitamins that include riboflavin and niacin. Folic acid is well-known as being important during conception and pregnancy. Folic acid is also needed for healthy blood, for a healthy immune system and it helps reduce tiredness and fatigue.


Where can I find Folic Acid?

You can find folic acid in beans, green vegetables and nuts. You can also find it in fortified milks.


Did you know?

A woman needs to take folic acid for 14 weeks before becoming pregnant and for the first three months of pregnancy.  As many pregnancies in Ireland are not planned, the Department of Health and Children recommends that women of childbearing years all take a supplement of 400mcg of folic acid everyday.


Folic Acid – Benefits at a glance:

  • Important for a healthy pregnancy
  • Needed for healthy blood
  • Helps to keep your immune system healthy
  • Helps to reduce tiredness and fatigue
  • Needed form normal homocysteine metabolism


How much Folic Acid do I need everyday?

The RDA or Recommended Daily Amount for Folic Acid is 200mcg (micrograms) per day.

How much Folic Acid in food (per 100g)


Need per 200mcg day

Lamb’s Liver 207mcg
Blackeye beans 210mcg
Chickpeas 66mcg
Lentils 35mcg
Red Kidney Beans 130mcg
Brussels Sprouts 110mg
Cabbage 39mcg
Cauliflower 51mcg
Leeks 40mcg
Iceberg lettuce 53mcg
Almonds 48mcg
Cashew Nuts 68mcg
Sesame seeds 97mcg


What if I don’t have enough Folic Acid?

Folic acid is needed for healthy blood.If you do not eat enough folic acid it can cause a type of anaemia called Macrocytic Anaemia. It can make people feel very tired and run down.It is diagnosed by your GP with a blood test.

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