Folic Acid is a water-soluble, b-complex vitamin.  It has plenty of benefits in a number of areas of the body.  The vitamin helps with the health of cells and formation of body tissues.  It prevents birth defects, certain types of cancer and anemia.

We often hear about folic acid’s role in preventing birth defects, including spina bifida.  Women of child bearing age should take supplements with 400 mcg or higher of the vitamin prior to conception.  Taking it after conception is not as beneficial as before—but it is still recommended.  Women who have had children with neural tube defects should be taking even more folic acid to prevent problems in future offspring.

Studies have shown that folic acid is extremely beneficial for the brain.  When levels are low, stroke, osteoporosis, blood vessel disease, cervical cancer and macular degeneration become more likely because of a chemical released from the brain in high doses.  Sufficient amounts of folic acid can help with psychological problems like depression and schizophrenia.   There is research being done on folic acid’s role in autism as well.

Folic acid plays a great role in reducing one’s risk for developing certain cancers.  Eat enough folic acid to prevent colon, cervical, stomach and other digestive cancers.

There are many factors that can affect your body’s level of folic acid.  For example, if you’re  heavy smoker or drinker, your levels will decrease.  Therefore, a woman who was a smoker prior to becoming pregnant will need to take a higher dose of the vitamin.  Birth control can decrease levels, so women who take it are recommended to take folic acid.  Certain medications can also decrease levels, so talk to your doctor if you have any concerns.

There are plenty of foods to obtain folic acid from, including dark, leafy green vegetables, legumes and citrus fruits and juices.  Lean more on fresh fruit instead of juice.  Some breads and cereals are fortified with the vitamin, so check food labels!  Folic acid deficiencies can be treated with a supplement.  If you’re deficient in folic acid, there are a variety of symptoms you could experience including diarrhea, ulcers and a swollen tongue.  It can also go hand in hand with certain types of anemia.

You should always make sure that along with folic acid, you are getting the right amount of vitamin C and vitamin B12.  These vitamins work together to keep the body healthy.  If you’re low in one vitamin, you could be low in another, so keep your diet in check.

If you want to have healthy babies, healthy cells, a healthy brain…and, well, a healthy everything, then make sure you’re consuming enough folic acid.  Remember that women of child bearing age need more and should take a supplement to be sure they’re getting adequate amounts.  Eat a balanced diet that contains a variety of healthy foods.  Avoid smoking and excessive alcohol consumption if you are of child bearing age.  If you have concerns, see a doctor and never self-diagnose yourself with folic acid deficiency.

Brianna Elliott is a third year dietetics student.  She is also a regular blog writer for ProbioticSmart.com – an e-commerce website offering the best prices on Cosamin ASU for sore muscles and painful joints as well as Accuflora probiotic supplement.  Brianna has grown a passion for nutrition through her years of studying.  She thinks it’s important for people, especially women, to learn about the importance of folic acid.

Exercising can be addicting. Many fitness buffs get a “rush” of adrenaline when they work out. They live by the motto of “No pain, No gain.” Scientifically, this slogan is accurate because the process of muscle-building requires stressing muscles to their limits, which causes micro-tears.

The body responds to this stimuli by feeding more nutrients to the muscle, which eventually results in a longer, stronger muscle. Unfortunately, if people overtrain, they might suffer any number of symptoms, including chronic fatigue, headaches and injuries.

Symptoms of overtraining

Overtraining is “pushing your body too hard” without providing adequate nutrition or rest. These are some of the symptoms of overtraining:

• Anxiety
• Appetite loss
• Chronic fatigue
• Depression
• Dizziness
• Elevated heart rate
• Headache
• Immune system damage
• Injury risk heightened
• Insomnia
• Irritability
• Joints, bones or limbs hurt
• Sluggishness

How can overtraining damage the body?

Workouts should gradually increase in frequency, intensity and length like steps on a ladder. If any of these are increased too rapidly, it could lead to training overkill. After a workout, the muscles have been temporarily damaged; numerous amino acids are burned-up leading to “protein deficiency.”

The body requires a combination of essential proteins (eggs, chicken and meat), carbohydrates (wheat bread, oatmeal and fruit) and fats (olive oil, almonds and peanut butter) to rebuild itself.A lack of essential vitamins, minerals and nutrients can lead to overtraining problems. Common vitamin deficiencies that occur with hard workouts include the following: Vitamin A, B12, C, D, E, K and Folic Acid. Common mineral deficiencies after intense workouts include the following: Calcium, Copper, Iodine, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc. The body needs time to recover and plenty of nutrients to repair itself.

Long-Term repercussions of overtraining

An adequate rest time between workouts is necessary so that muscles can fully recover. When people overtrain by exercising too hard or too frequently, without adequate nutrition increases and rest, this could lead to permanent damage to the body. This overtraining can lead to decreased athletic performance, loss of strength and muscle-wasting as long-term effects.

What should you do after overtraining?

Immediately, when you feel like you have overtrained, you need to rest your body. Make sure that you get at least eight hours of sleep. Wait 48 to 72 hours before working out again. Increase your nutrition – focus on eating foods that are rich in proteins. You will need to reduce the intensity, frequency and length of your workouts.

Tips for avoiding overtraining

Before starting an exercise regimen, take a baseline resting heart rate. Take your heart rate at the same time every day. Your heart rate should go down considerably after your workout. Keep a training log with your workout and recovery schedule. It should show which muscle groups you work on. The fitness regimen should work different muscle groups on successive days, i.e. one day for upper body, the next day for lower body.

Remember that the direct training of certain muscles leads to indirect training of other muscles. Exercise routines must build up stamina, strength and flexibility gradually. The body must be trained to handle a higher threshold of fitness over time. Increase caloric intake when exercising. Add vitamin supplements or protein drinks to your diet. Stretching helps reduce injuries. Massages can help loosen muscles after a strenuous workout. If your muscles ache too much after a workout, then hot-and-cold therapy can provide comfort and prevent injuries.

James MacGrath runs supplement-deals.co.uk, a price comparison and resource website for sports nutrition supplements, including the popular PhD Diet Whey. James takes a keen interest in reading and writing about nutrition, diet, fitness and general health.

cc licensed ( BY ) flickr photo shared by mikebaird

As any experienced traveler can tell you, the excitement of a new adventure can be both physically and emotionally taxing. From adrenaline rushes throughout the long day, to exhausting walks around a new city, traveling isn’t all fun and games.

Combined with the effects of jet lag, many people end their vacations more tired than they began.

One easy way to combat fatigue and keep your body in tip-top shape throughout your journey is to take vitamins and nutritional supplements during your trip. Making certain your body is getting enough nutrients will help your immune system fight off any bugs, and keep your energy levels high enough to attack the day with gusto.

When preparing for your upcoming trip, you’ll want to keep a few different things in mind:

Find the Right Vitamin

Different supplements offer different benefits for your body. A B-complex multivitamin is a great option for many travelers, as it well help you keep your energy high and support your nervous system. Vitamin C is another vitamin you’ll likely want to arm yourself with, which will strengthen your entire immune system.

Consider Keeping the Original Packaging

With airlines charging outrageous fees for baggage, many travelers are tight on space in their carry on bags. You may be tempted to chuck the packaging of your vitamins to save a few inches of space in your bag. It’s a better idea to hold on to the original box or bottle, in the event that a customs or baggage agent would become suspicious of your supplements.

Prepare for the Unknown

A well-prepared traveler is a happy traveler. Rather than waiting for your body to develop systems on your journey, plan ahead for any difficulties you may encounter. If you’re traveling during allergy season, consider taking along a form of Echinacea, which will keep symptoms at bay. Essential vitamins like Vitamin A and Vitamin E are also great supplements to keep in your arsenal, to make certain your body’s nutrient needs are being met, regardless of what circumstances you find yourself in.

Taking the time to find the right vitamins and supplements before your leave will ensure an easy journey and a great time had by all. Remember, should you have any hesitations about introducing new supplements to your diet, you may want to consider visiting your doctor before embarking on your adventure. A medical professional will be able to advise you on the appropriate course of action for your specific circumstances. Bon voyage!

Maybe you could do some research before preparing for the unknown. Using people search engines to find and talk to people living in the destination where you are going to go can be helpful.

cc licensed ( BY ) flickr photo shared by Mario’s Planet

With grant funds received from the General Mills, Bell Institute of Health and Nutrition, and on behalf of the scientific programs of the American Society of Nutrition, a 2006 press release from the Federation for Experimental Biology reported on a study done at Arizona State University correlating the amount of Vitamin C in a person’s body to the levels of of body fat. The results of the study, presented at Experimental Biology 2006 in San Francisco by graduate student Bonnie Beezhold, proved there is a direct link between a depletion of Vitamin C and fat oxidation.

The four-week-long study was conducted on twenty obese participants of both genders, in two groups, randomly chosen. It involved a low-fat diet for all the subjects, as well as a Vitamin C supplement pill or a placebo. The test was a blind study, as neither the subjects nor the researchers were aware of who was getting the real supplement or the placebo until the its culmination. Those who actually received the supplements were given approximately sixty-seven percent of the recommended daily allowance as prescribed by the USDA.

The study essentially proved Vitamin C did cause a slight elevation in fat oxidation. However, it appears the low-fat diet actually had more of an impact than the supplements. The researchers have been doing further studies to gauge the effects of Vitamin C supplementation during a long-term, gradual weight-loss program.

According to Kathleen Zellman, MPH, RD, LD, of WebMD, Vitamin C is one of the most widely used supplements today. It helps prevent a plethora of chronic, common ailments. Zelman quotes Mark Moyad, MD, MPH, pointing to Vitamin C as one of the few nutritional factors contributing to all-around good health.

Vitamin C was once thought to be perhaps the only dietary supplement with negligible chances of over-dosages and toxicity. However, recent findings have related rare incidences of over-dosing with taking more than the maximum recommended two-thousand milligrams per day. The ideal amount of Vitamin C in the average person’s diet is about five-hundred milligrams. Since it is water soluble, most excessive amounts are excreted from the body naturally, although there is the risk of diarrhea and stomach upset.

The consensus? Vitamin C is just one important aspect of a healthy diet. Its contributions to a healthy immune system and it preventative properties are factors contributing to healthy weight. A spokeswoman for the American Dietetic Association, Lee Sandquist, RD, puts it in perspective: “There is no one silver bullet, vitamin, mineral or nutrient.” She touts the common wisdom of eating right, taking a daily vitamin to supplement whatever nutrition a diet lacks, and continual washing of hands to prevent catching colds and other contagious diseases.

Image courtsey sxc/genkaku

You can find more advice about weight-loss and nutrition from freelance writer Trina L. Grant on her website.