What is Folic Acid?
Folic Acid is the name of the B9 vitamin, also known as folate. It is used in the body to help create red blood cells and prevent anemia, as well as in the production and maintenance of DNA in cells.
Where Does Folic Acid Come From?
Folic acid cannot be synthesised in the body, and must be obtained from dietary sources. Leafy vegetables and legumes are particularly high in folic acid, as well as avocados, egg yolk, liver and kidneys. There are also moderate amounts in other fruit and vegetables.
Folic Acid Health Benefits
The most well known benefit of folic acid is its ability to prevent neural tube defects during pregnancy, as well as other problems such as congenital heart defects and urinary tract abnormalities, when taken just before and just after conception. Folic acid will also reduce the risk of stroke and heart disease, and a shortage of folic acid may have links to depression.
Folic Acid Benefits for Bodybuilding
Folic acid is needed by the body to repair and grow muscle cells. Since it is water soluble and easily destroyed by cooking in food, many people have a mild deficiency. Supplementation can ensure that you have adequate levels to build muscle as efficiently as possible.
Folic Acid Side Effects, Safety and Negatives
If too much folic acid is taken it can mask the effects of deficiencies of other B vitamins. However there are no side effects or toxicity associated with folic acid itself.
Folic Acid Recommended Doses and Ingredient Timing
400 micrograms is the recommended daily intake, although up to 1000 can be supplemented. Due to its interactions it is wise to take folic acid in or with a formulated B vitamin supplement.
Folic Acid Supplements
Folic acid can be bought alone, or is present in most multivitamins and mineral such as the Swisse Range. It can also be found in some protein supplements including Optimum Nutrition Pro Complex Gainer and Mushashi Bulk Protein Blend.
Stacking Folic Acid
Folic acid would go well with a general multivitamin in order to keep your body in perfect shape for gaining mass.