The 3p pill may reduce the risk of developing dementia, study shows

It has long been known that pregnant women should take folic acid to protect their baby from birth defects. But now it appears the vitamin may help reduce the risk of dementia, and low levels have also been linked to premature death.

Recent research from the US and Israel found that folate deficiency (also known as vitamin B9, its synthetic form being folic acid) was associated with a substantially increased risk of both dementia and death from any cause – people with folate deficiency had a 1.68. – a 2.98 times higher risk of dementia and a 2.98 times higher risk of death.

And previous studies have found that the vitamin — which helps make red blood cells, allows nerves to function properly and is essential in the formation of DNA — can help protect against heart disease and stroke. The British Dietetic Association (BDA: bda.uk.com) explains that folic acid supplements can reduce high levels of homocysteine ​​– an amino acid that irritates blood vessels – which has been linked to increased risk of heart attack or stroke, although it is thought to be an indicator rather than a risk factor for heart disease.

“Folate is commonly associated with pregnancy, but it’s actually essential for health across the age spectrum,” says dietitian Dr. Carrie Ruxton of the Health and Dietary Supplement Information Service (HSIS: hsis.org). “Its key jobs in the body are to create our genetic elements, DNA and RNA, and to assist in cell division and the creation of various proteins.”

But how can you make sure you’re getting enough folic acid? These are the best ways to get vitamin…

In food

The BDA says that most people (except pregnant women or those trying to have a baby) should be able to get enough folic acid in their diet by eating plenty of vegetables, fruit, beans and whole grains, which are naturally rich in the acid folic and which may also protect. against intestinal cancer and heart disease.

The BDA says that folic acid can be found in green leafy vegetables such as spinach, kale, Brussels sprouts, cabbage and broccoli; beans and legumes (eg peas, blackeye beans); yeast and beef extracts; oranges and orange juice; wheat bran and other whole grain foods; poultry, pork, shellfish and liver; and fortified foods (such as some brands of breakfast cereals – check the label).

“Eating broccoli, kale and spinach and a daily glass of orange juice are simple ways that everyone can get more folic acid in their diet,” says Ruxton.

It will be added to the bread flour

Folic acid will soon be added to non-whole wheat flour in Britain to help prevent life-threatening spinal conditions in babies, the government and devolved administrations announced last September. The Department of Health and Social Care says adding folic acid will mean foods made with flour, such as bread, will help prevent around 200 neural tube defects each year – around 20% of the UK’s annual total . “The government has decided to add folic acid to bread flour in the future because over 90% of women of childbearing age have inadequate levels of the nutrient in their blood,” explains Ruxton.

Supplements

The BDA says women who are trying to have a baby and are in the first 12 weeks of pregnancy are advised to take a folic acid supplement or a pregnancy-specific vitamin supplement and eat a folate-rich diet.

Ruxton says: “Women planning to become pregnant are advised to take a 400 microgram folic acid supplement daily. People can supplement their blood folic acid levels with a multivitamin or B complex supplement. Indeed, clinical trials have found that taking B vitamins can benefit mental function and help prevent cognitive decline in older people.”

However, the BDA says it is advisable that people aged over 50 – or with a history of bowel cancer – should not take folic acid supplements containing more than 200 μg/day. For other people, long-term intakes from fortified foods and supplements should be less than 1 mg per day for adults (lower amounts for children).

The pills can be bought for as little as 3p at Holland&Barrett, Boots and on Amazon.