Folate has a variety of benefits for women’s health, and not just during pregnancy. Find out why you should consider adding a supplement to your wellness routine as well as how to get it through food. From aiding in energy levels to supporting heart and brain health, getting in folate just makes sense.
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Folate is often thought of as the ‘pregnancy vitamin’ but this nutrient’s benefits reach far beyond this stage and is important for all women in all stages of life. From supporting energy levels to protecting the brain and heart, folate deserves attention beyond the childbearing years. Here’s how.
Why is folate important?
Folate, also known as vitamin B9, supports cell growth, the production of red blood cells and DNA formation. Folate occurs naturally in whole foods while folic acid is synthetic and found in supplements and fortified food. Both help the body function properly, which is what women need as their nutritional requirements shift with age and lifestyle changes.
Supporting heart and brain health
Our heart health becomes more important as we age. Folate helps to regulate homocysteine, an amino acid that’s linked to higher risk of cardiovascular disease. Adequate folate intake can therefore support long-term heart health.
Studies also show that folic acids may improve brain function, supporting memory and cognitive function over time. This means that folate is relevant not just in early adulthood but also in midlife and beyond.
Mood support, fatigue and energy
Low folate levels have been shown to be linked to mood disorders, so if you’re feeling tired or experiencing mental fog, you may have low folate levels. Folate is crucial for producing healthy red blood cells, carrying oxygen throughout the body. Without sufficient levels of folate, fatigue and weakness might creep in.
Folate-rich foods to add to your diet
The best foundation for folate intake is a balanced diet – it’s as simple as that. Many breads and breakfast cereals are fortified with folate, helping you get all your nutritional needs. Other foods that can provide valuable amounts include:
- Dark leafy greens (spinach, kale, rocket)
- Lentils
- Chickpeas
- Beans
- Avocado
- Asparagus
- Broccoli
- Sunflower seeds
- Citrus fruits
- Whole grains
Should you consider a supplement?
Some women may benefit from a supplement even if they’re consuming the right foods. Especially if they’re experiencing fatigue, lots of stress or a restrictive diet. However, it is always recommended to consult a healthcare provider before starting any new supplement or medication.
Final Thoughts
Folate is essential for pregnancy but it’s equally as beneficial for all women, whether they’re in midlife or in their older years. It’s a powerful nutrient that supports women’s health and wellness no matter what stage they find themselves in.
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