Iron & B12 / Folate Diet Advice

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Iron & B12/Folate Diet Advice

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Diets Suitable for People with Anaemia | Patient

Iron
Iron-rich foods include:

• dark-green leafy vegetables, such as watercress and curly kale
• iron-fortified cereals or bread
• brown rice
• pulses and beans
• nuts and seeds
• white and red meat
• fish
• tofu
• eggs
• dried fruit, such as dried apricots, prunes and raisins

You should also try and include foods from all major food groups in your diet, to ensure it is healthy and well-balanced. In particular, you should try to include foods and drinks containing vitamin C, as vitamin C can help your body to absorb iron.

However, high levels of some foods and drinks, as well as certain medicines, may make it harder for your body to absorb iron. These include:

• tea and coffee
• calcium, found in dairy products such as milk
• antacids and proton pump inhibitors (PPIs), which are medications sometimes used to relieve indigestion
• wholegrain cereals – although wholegrains are a good source of iron themselves, they contain phytic acid, which can stop your body absorbing iron from other foods and pills

Folic acid
Folic acid, known as folate in its natural form, is one of the B-group vitamins.

Folic acid has several important functions. For example, it:

• works together with vitamin B12 to form healthy red blood cells
• helps reduce the risk of central nervous system defects such as spina bifida in unborn babies

A lack of folic acid could lead to folate deficiency anaemia.

Good sources of folic acid
Folic acid is found in small amounts in many foods. Good sources include:

• broccoli
• brussels sprouts
• liver
• spinach
• asparagus
• peas
• chickpeas
• brown rice
• fortified breakfast cereals

How much folic acid do I need?
Adults need 0.2mg of folic acid a day.

Folic acid cannot be stored in the body, so you need it in your diet every day.

Most people should be able to get the amount they need by eating a varied and balanced diet.

However, if you are pregnant or thinking of trying to have a baby, take a 0.4mg (400 microgram) of folic acid supplement daily from the time you stop using contraception until the 12th week of pregnancy. This is to help prevent birth defects of the central nervous system, such as spina bifida, in your baby.

If you have a family history of conditions like spina bifida (known as neural tube defects), you may need to take 5mg of folic acid each day until the 12th week of pregnancy. This is available on prescription from your GP. Women with diabetes and those taking anti-epileptic medicines should speak to their GP for advice.

What happens if I take too much folic acid?
Taking doses of folic acid higher than 1mg can disguise vitamin B12 deficiency.

An early symptom of vitamin B12 deficiency is anaemia. However, taking large amounts of folic acid treats the anaemia without treating the B12 deficiency. If a vitamin B12 deficiency is not noticed, it can eventually damage the nervous system.

This is particularly a concern for older people because it becomes more difficult to absorb vitamin B12 as you get older.

What does the Department of Health advise?
The Department of Health recommends that folic acid supplements are taken by women who are pregnant or thinking of having a baby (see above).

Women who are not pregnant or planning for a baby should be able to get all the folate they need by eating a varied and balanced diet.

If you are taking folic acid supplements, it is important not to take too much because this could be harmful.

Taking 1mg or less a day of folic acid supplements is unlikely to cause any harm.

Vitamin B12
Vitamin B12 has several important functions and is involved in:

• making red blood cells and keeping the nervous system healthy
• releasing energy from the food we eat
• processing folic acid

A lack of vitamin B12 could lead to vitamin B12 deficiency anaemia.

Good sources of vitamin B12
These include:

• meat
• salmon
• cod
• milk
• cheese
• eggs
• some fortified breakfast cereals

How much vitamin B12 do I need?
Adults need approximately 0.0015mg a day of vitamin B12.

If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.

However, because vitamin B12 is not found in foods such as fruit, vegetables and grains, vegans may not get enough of this vitamin.

What happens if I take too much vitamin B12?
There is not enough evidence to show what the effects may be of taking high doses of vitamin B12 supplements each day.

What does the Department of Health advise?
You should be able to get all the vitamin B12 you need by eating a varied and balanced diet. If you take vitamin B12 supplements, do not take too much because this could be harmful.

Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm.

 

Adapted from www.nhs.uk

NB This advice is for patients who have seen a doctor and have been advised to follow dietary measures.