This amount is not sufficient for women in a high-risk category, and they should seek advice from their family doctor. The recommendation in some countries is 400 micrograms. The reason for the difference is that the strength of folic acid tablets for supplementation varies from country to country. In the diet Many foods are naturally rich in folate. But note that folate is water-soluble and is easily destroyed by cooking.
Vegetables are best lightly cooked or even eaten raw.
Cooking by microwave or steaming is best. Fortification Many processed foods, particularly bread and cereal have been fortified with folic acid. Supplementation Women planning to become pregnant or who could possibly become pregnant should take a daily folic acid supplement, particularly for a month prior to conception and the first three months afterwards. It is important that the dose of folic acid is not made up by taking many multivitamin tablets. This can result in an overdose of Vitamin A, which can cause birth defects.