Folic acid is important for both men and women trying to conceive. Men who get the recommended amount tend to have higher sperm counts and fewer abnormal chromosomes. Foods high in folic acid include whole grains, dark green vegetables, and oranges. The recommended daily amount is 400 micrograms. Too much folic acid can increase cancer risks, so it’s important to pay attention to fortified foods.
Most couples trying to conceive already know that folic acid is an important nutrient for women because it can prevent some birth defects. There may also be benefits of folic acid for men. Studies have shown that men who get the recommended amount of folic acid every day tend to have higher sperm counts and fewer abnormal chromosomes than men who don’t get enough of it. These potential fertility benefits of folic acid for men have led experts to believe that making sure they get enough folic acid may be just as important for men as it is for women, especially if a man and his partner are trying to have a baby. .
One of the best ways to get the benefits of folic acid for men is by eating foods that contain it. Some foods that are high in folic acid are whole grains, dark green vegetables, and oranges. Most people do not eat enough of these foods every day, and because of this it may be necessary for a person to take a supplement. Folic acid is available in supplement form, but it can also be found in most over-the-counter multivitamins. Almost all prenatal vitamins contain a lot of folic acid.
Men who want to take a supplement in an effort to increase their folic acid intake should know how much they need daily. The recommended amount of folic acid for men and women is approximately 400 micrograms per day. It’s important for everyone who takes folic acid supplements to know how much they are getting from the food they eat because too much folic acid could be a bad thing. When a person takes a multivitamin that contains a certain amount of folic acid and also eats several foods that contain it, they may be getting much more than is really needed.
Although folic acid has benefits for men regarding fertility and a lower chance of birth defects in fetuses, there are also cancer risks when too much folic acid is consumed. Someone taking folic acid supplements should pay special attention to the foods they eat that are fortified with vitamins. Many cereals, granola bars and other breakfast foods already contain plenty of folic acid, and consuming them at the same time as taking a multivitamin could increase a person’s risk of certain types of cancer by up to 20 percent. To be safe, it may be best for a person taking a folic acid supplement or a daily multivitamin to avoid fortified foods and try to get the nutrients they need by taking supplements individually or taking them from other unfortified foods. food
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