{"id":323909,"date":"2022-06-22T12:58:33","date_gmt":"2022-06-22T10:58:33","guid":{"rendered":"https:\/\/www.sap.je\/blog\/getting-folic-acid-naturally\/"},"modified":"2025-11-26T14:47:39","modified_gmt":"2025-11-26T13:47:39","slug":"getting-folic-acid-naturally","status":"publish","type":"post","link":"https:\/\/www.sap.je\/en\/getting-folic-acid-naturally\/","title":{"rendered":"Getting folic acid naturally"},"content":{"rendered":"\n<p>You may know folic acid as the vitamin that is important for women around pregnancy. This is because this vitamin contributes to the growth and development of the unborn child. But women without a desire to have children and men also need enough folic acid. This is because folic acid is a vitamin, which means that this substance is essential for your health, but that you cannot make it yourself, or not enough of it. Therefore, it is important to get enough through your diet. Find out what folic acid does in your body and how to get enough of it naturally in this blog!     <\/p>\n\n<div class=\"wp-block-stackable-carousel stk-block-carousel stk--is-slide stk--arrows-justify-space-between stk--arrows-align-center stk-block stk-d7c1757\" data-slides-to-show=\"\" data-block-id=\"d7c1757\"><div class=\"stk-block-carousel__content-wrapper\"><div class=\"stk-row stk-inner-blocks stk-block-content stk-block-carousel__slider-wrapper stk-content-align stk-d7c1757-column\"><div class=\"stk-block-carousel__slider\" role=\"list\" data-autoplay=\"4000\" data-label-slide-of=\"Slide %%d of %%d\">\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-b469368\" data-v=\"4\" data-block-id=\"b469368\"><style>.stk-b469368-inner-blocks{align-items:center !important;justify-content:center !important;}.stk-b469368 {margin-top:0px !important;}.stk-b469368-container{max-width:1500px !important;min-width:auto !important;margin-right:auto !important;margin-left:auto !important;}<\/style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-b469368-container stk--no-background stk--no-padding\"><div class=\"stk--column-flex stk-block-content stk-inner-blocks stk-b469368-inner-blocks\"><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-c997f6a\" data-v=\"4\" data-block-id=\"c997f6a\"><style>.stk-c997f6a-container{margin-top:0px !important;margin-right:0px !important;margin-bottom:0px !important;margin-left:0px !important;min-height:0px !important;}.stk-c997f6a {align-self:center !important;align-items:center !important;padding-top:0px !important;padding-right:0px !important;padding-bottom:0px !important;padding-left:0px !important;display:flex !important;}.stk-c997f6a-inner-blocks{align-items:center !important;justify-content:center !important;row-gap:0px !important;}<\/style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-c997f6a-container stk--no-background stk--no-padding\"><div class=\"has-text-align-center stk--column-flex stk-block-content stk-inner-blocks stk-c997f6a-inner-blocks\"><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-19fc3de\" data-v=\"4\" data-block-id=\"19fc3de\"><style>.stk-19fc3de-container{margin-top:0px !important;margin-right:0px !important;margin-bottom:0px !important;margin-left:0px !important;min-height:0px !important;}.stk-19fc3de {align-self:center !important;align-items:center !important;padding-top:0px !important;padding-right:0px !important;padding-bottom:0px !important;padding-left:0px !important;display:flex !important;}.stk-19fc3de-inner-blocks{align-items:center !important;justify-content:center !important;row-gap:0px !important;}<\/style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-19fc3de-container stk--no-background stk--no-padding\"><div class=\"has-text-align-center stk--column-flex stk-block-content stk-inner-blocks stk-19fc3de-inner-blocks\"><\/div><\/div><\/div>\n<\/div><div class=\"stk-block-carousel__buttons\"><button class=\"stk-block-carousel__button stk-block-carousel__button__prev\" aria-label=\"Previous slide\"><svg aria-hidden=\"true\" focusable=\"false\" data-prefix=\"fas\" data-icon=\"chevron-left\" class=\"svg-inline--fa fa-chevron-left\"  viewBox=\"0 0 320 512\" width=\"32\" height=\"32\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><\/button><button class=\"stk-block-carousel__button stk-block-carousel__button__next\" aria-label=\"Next slide\"><svg aria-hidden=\"true\" focusable=\"false\" data-prefix=\"fas\" data-icon=\"chevron-right\" class=\"svg-inline--fa fa-chevron-right\"  viewBox=\"0 0 320 512\" width=\"32\" height=\"32\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><\/button><\/div><\/div><div class=\"stk-block-carousel__dots\" role=\"list\" data-label=\"Slide %%d\"><\/div><\/div><\/div>\n\n<h2 class=\"wp-block-heading\" id=\"h-wat-is-foliumzuur\">What is folic acid?<\/h2>\n\n<p>Folic acid is also known as folate or vitamin B11 (and as if that wasn&#8217;t confusing enough, in America, Germany and France they call it vitamin B9). Folate and folic acid are actually two different forms of vitamin B11. In your diet, this vitamin occurs only as <em>folate <\/em>(a group of different polyglutamate compounds). But because natural folates are very unstable, they cannot be used in supplements<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29477222\/\" rel=\"nofollow noopener\" target=\"_blank\">(1<\/a>). Hence, supplements always contain a synthetic and more stable form: <em>folic acid<\/em>.    <\/p>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.sap.je\/wp-content\/uploads\/2025\/10\/foliumzuur-1024x682.webp\" alt=\"b11 folic acid\" class=\"wp-image-191608\"\/><\/figure>\n\n<h2 class=\"wp-block-heading\" id=\"h-wat-doet-foliumzuur-in-je-lichaam\">What does folic acid do in your body?<\/h2>\n\n<p>In addition to the role folate plays during pregnancy, it has numerous other functions in your body. Below are some of folate&#8217;s most important functions: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Helps in the normal functioning of your immune system.<\/li>\n\n\n\n<li>Contributes to the production of cells and tissues (cell division).<\/li>\n\n\n\n<li>Is involved in memory, concentration and learning ability.<\/li>\n\n\n\n<li>Has a role in the production and breakdown of homocysteine.<\/li>\n\n\n\n<li>Helps to reduce fatigue.<\/li>\n\n\n\n<li>Supports the production of red and white blood cells.<\/li>\n\n\n\n<li>Contributes to the growth of the unborn child during pregnancy.<\/li>\n<\/ul>\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Since folate is a water-soluble vitamin, it cannot be stored properly in your body. So it is important to get enough of it daily. <\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-hoeveel-foliumzuur-heb-je-dagelijks-nodig\">How much folic acid do you need daily?<\/h2>\n\n<p>The amount of folic acid you should take daily depends on your age and whether you are or want to become pregnant.<\/p>\n\n<p><strong>Anyone 14 years and older<\/strong><\/p>\n\n<p>From the age of 14, the recommended daily allowance (RDA) is <a href=\"https:\/\/www.voedingscentrum.nl\/encyclopedie\/foliumzuur.aspx\" rel=\"nofollow noopener\" target=\"_blank\">300 \u00b5g of folate<\/a>. In principle, a healthy and varied diet is sufficient to ingest this amount. <\/p>\n\n<p><strong>Pregnant women<\/strong><\/p>\n\n<p>For women planning to become pregnant, the advice is to get <a href=\"https:\/\/www.voedingscentrum.nl\/encyclopedie\/foliumzuur.aspx\" rel=\"nofollow noopener\" target=\"_blank\">400 \u00b5g of folate from food<\/a> daily from 4 weeks prior to pregnancy until 10 weeks into pregnancy, in addition to taking a daily <a href=\"https:\/\/www.voedingscentrum.nl\/encyclopedie\/foliumzuur.aspx\" rel=\"nofollow noopener\" target=\"_blank\">supplement of 400 \u00b5g of folic acid<\/a>.<\/p>\n\n<p><strong>Breastfeeding women<\/strong><\/p>\n\n<p>For breastfeeding women, the recommendation is to get <a href=\"https:\/\/www.voedingscentrum.nl\/encyclopedie\/foliumzuur.aspx\" rel=\"nofollow noopener\" target=\"_blank\">400 \u00b5g of folate<\/a> per day through the diet.<\/p>\n\n<h3 class=\"wp-block-heading\" id=\"h-kan-je-ook-te-veel-foliumzuur-binnenkrijgen\">Can you also ingest too much folic acid?<\/h3>\n\n<p>Getting too much folic acid through your diet does not seem possible. However, high doses via supplements can lead to an excess<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29477222\/\" rel=\"nofollow noopener\" target=\"_blank\">(1<\/a>). It is therefore important to be conscious about taking supplements. A folic acid supplement is a must if you want to have children, but other than that it is good to focus on a good intake through your diet. That way, you can be sure to get all the health benefits without risking taking in too much.    <\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-foliumzuur-in-voeding\">Folic acid in food<\/h2>\n\n<p>Vegetables, fruits, whole grain cereals, legumes, organ meats, eggs and dairy are the main sources of folate in our diet. Green leafy vegetables are especially high in folate. Eating a healthy and varied diet will ensure that you get enough of this important vitamin daily. The table below shows some examples of good sources of folate.   <\/p>\n\n<h3 class=\"wp-block-heading\" id=\"h-foliumzuur-in-voeding-0\">Folic acid in food<\/h3>\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Food<\/strong><\/td><td><strong>Folate (\u00b5g per 100 g)*<\/strong><\/td><\/tr><tr><td>Pork liver (cooked, meaty)<\/td><td>542<\/td><\/tr><tr><td>Asparagus<\/td><td>175<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/ingredienten\/snijbiet\/\">Chard<\/a><\/td><td>165<\/td><\/tr><tr><td>Sunflower seeds<\/td><td>151<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/ingredienten\/romeinse-sla\/\">romaine lettuce<\/a><\/td><td>136<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/ingredienten\/spinazie\/\">Spinach<\/a><\/td><td>131<\/td><\/tr><tr><td>Hazelnuts<\/td><td>121<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/ingredienten\/raapsteel\/\">Turnip greens<\/a><\/td><td>123<\/td><\/tr><tr><td>Almonds (with skin)<\/td><td>93<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/ingredienten\/broccoli\/\">Broccoli<\/a><\/td><td>77<\/td><\/tr><tr><td>Strawberries<\/td><td>65<\/td><\/tr><tr><td>Oatmeal<\/td><td>60<\/td><\/tr><tr><td>Egg (boiled)<\/td><td>59<\/td><\/tr><tr><td>Uncooked unpolished rice<\/td><td>49<\/td><\/tr><tr><td>Whole wheat bread<\/td><td>40<\/td><\/tr><tr><td>Kiwi (green)<\/td><td>34<\/td><\/tr><tr><td>Kidney beans (cooked)<\/td><td>34<\/td><\/tr><tr><td>Orange<\/td><td>33<\/td><\/tr><tr><td>Low-fat cottage cheese<\/td><td>26<\/td><\/tr><tr><td>White beans (cooked)<\/td><td>25<\/td><\/tr><tr><td>Whole wheat pasta (uncooked)<\/td><td>24<\/td><\/tr><tr><td>Low-fat yogurt<\/td><td>13<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p><em>*Source: <\/em><a href=\"https:\/\/nevo-online.rivm.nl\/Default.aspx\" rel=\"nofollow noopener\" target=\"_blank\"><em>NEVO-online version 2021\/7.0<\/em><\/a><em><\/em><\/p>\n\n<h3 class=\"wp-block-heading\" id=\"h-verlies-van-folaat-tijdens-bereiding\">Loss of folate during preparation<\/h3>\n\n<p>Folate in food is quite unstable. When this vitamin comes into contact with high temperatures, light or oxygen, some of it is quickly lost. For example, 3.5 minutes of cooking spinach already causes a 51% decrease in folate. In the case of broccoli, after 10 minutes of cooking it is even 56%<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12493090\/\" rel=\"nofollow noopener\" target=\"_blank\">(2<\/a>). In contrast, steaming these vegetables does not cause a loss of folate. It also helps to combine folate-rich vegetables with vitamin C, as this vitamin counteracts the breakdown of folate<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11509099\/\" rel=\"nofollow noopener\" target=\"_blank\">(3<\/a>).     <\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-foliumzuur-in-groentesappen\">Folic acid in vegetable juices<\/h2>\n\n<p>Our vegetable juices are an excellent way to get extra folate. In addition to the fact that the fresh vegetables in our juices are themselves rich in folate, the juices also contain a lot of vitamin C, which helps preserve folate. Also, our juices are frozen immediately after preparation so that all vitamins are extra well preserved. Below you can see which of <g id=\"gid_0\">our juices<\/g> you can choose best if you want to get extra folic acid in a natural way. You can also choose to do a <a href=\"https:\/\/www.sap.je\/detox\/\">detox <\/a>to get enough folic acid.    <\/p>\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Sapje<\/strong><\/td><td><strong>Folate per juice (240 ml)<\/strong><\/td><td><strong>Vitamin C per juice (240 ml)<\/strong><\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/komkommersap\/\">Fuel<\/a><\/td><td>164 \u03bcg<\/td><td>38 mg<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/groentesap\/\">Recharge<\/a><\/td><td>123 \u03bcg<\/td><td>26 mg<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/vitamine-c\/\">Sunny<\/a><\/td><td>98 \u03bcg<\/td><td>93 mg<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/detox-sap\/\">Detox<\/a><\/td><td>98 \u03bcg<\/td><td>96 mg<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/koolsap\/\">Boost<\/a><\/td><td>84 \u03bcg<\/td><td>39 mg<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/david-wolfe\/\">Wild<\/a><\/td><td>81 \u03bcg<\/td><td>31 mg<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/biologisch-tomatensap\/\">Power<\/a><\/td><td>80 \u03bcg<\/td><td>92 mg<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/rode-bietensap\/\">Energy<\/a><\/td><td>77 \u03bcg<\/td><td>35 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>*RI=Reference intake<\/p>\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<details class=\"wp-block-sapje-faq faq\" id=\"36p9qrpgm\"><summary class=\"faq__question\"><strong>What does folic acid do for you?<\/strong><\/summary><div class=\"faq__answer\">Folic acid (also known as <strong>vitamin B11<\/strong>) plays a crucial role in <strong>making new cells<\/strong> and <strong>forming DNA<\/strong>. It is especially important for growth, the nervous system and blood formation. Folic acid is essential during pregnancy because it helps in the development of the baby&#8217;s nervous system. It also supports the <strong>production of red blood cells<\/strong> and contributes to <strong>mental energy<\/strong>.   <\/div><\/details>\n\n<details class=\"wp-block-sapje-faq faq\" id=\"e8ncwbz4o\"><summary class=\"faq__question\"><strong>What do you notice when you are folic acid deficient?<\/strong><\/summary><div class=\"faq__answer\">Folic acid deficiency can lead to:<br><br>&#8211; <strong>Fatigue or weakness<\/strong><br> &#8211; <strong>Pale skin<\/strong> or shortness of breath<br> &#8211; <strong>Memory problems<\/strong> or loss of concentration<br>&#8211; With prolonged deficiency: <strong>anemia<\/strong><br>&#8211; In pregnant women: increased risk of abnormalities in the unborn child<br><br>Symptoms may start out subtle, but over time have a major impact on your energy level and overall health.<\/div><\/details>\n\n<details class=\"wp-block-sapje-faq faq\" id=\"olxk6lwqq\"><summary class=\"faq__question\"><strong>Is vitamin B the same as folic acid?<\/strong><\/summary><div class=\"faq__answer\">Folic acid is a <strong>form of vitamin B<\/strong>, specifically <strong>vitamin B11<\/strong>. It belongs to the broader B complex, which also includes B1, B6, B12, and so on. Although they work together in the body, each B vitamin has its own specific function.  <\/div><\/details>\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You may know folic acid as the vitamin that is important for women around pregnancy. This is because this vitamin contributes to the growth and development of the unborn child. But women without a desire to have children and men also need enough folic acid. This is because folic acid is a vitamin, which means [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":323911,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[230],"tags":[],"class_list":["post-323909","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/posts\/323909","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/comments?post=323909"}],"version-history":[{"count":0,"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/posts\/323909\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/media\/323911"}],"wp:attachment":[{"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/media?parent=323909"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/categories?post=323909"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/tags?post=323909"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}