Strengthens vision in dim light.
Folic acid can reduce the risk of unborn babies getting central neural tube defects, such as spina bifida.
0.2mg is recommended, which is easily achievable when eating a balanced diet.
Women trying for a baby should up the dose to 0.4mg a day right up until 12 weeks pregnant. Women affected by a known neural tube defect should ask their doctor if they should increase intake further during pregnancy.
There's currently no evidence to show what the effects of taking too much Folate are.
Folate is one of the few vitamins which is actually better absorbed in supplement form - up to 70% better, in fact! The body can't store Folate, so it's important to get it somehow.
Pregnant women are advised to get Folate from a supplement, as well as natural food sources.
Here are some foods rich in Folate. (1μg is 0.001mg)