Fish Oils
Folate/Folic acid

Fish oils
Fish oils come from the livers of white fish such as cod, or the flesh of oily fish such as salmon. Most western diets do not include these fish with sufficient regularity to promote the health benefits associated with them. The most common fish supplements in the UK are Cod Liver Oil and Omega fish oils.

How they work
Fish oils contain the essential omega-3 fatty acid alpha-linolenic acid (ALA), eicosapentanoic acid (EPA) and decosahexaenoic acid (DHA). These substances are crucial for brain development and also for the correct development of a growing child's eyesight and sense of hearing. The EPA and DHA present in fish oil supplements help to maintain a healthy heart and play an important role in maintaining supple and flexible joints. Scientific studies have also identified their anti-inflammatory properties.

Natural food sources
Adequate intake can be obtained by consuming 2-3 portions of oily fish per week, such as mackerel, herring and salmon.

Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL) - Adult intake
There is no official RDA or SUL for fish oils. However, the most popular dosages in food supplements are 500mg and 1000mg.

Precautions
Avoid excess intakes of vitamins A and D found in fish oils. Do not take with blood thinning drugs such as heparin, without a doctor's consent. EPA and DHA should be avoided by aspirin-sensitive asthmatics.

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Folate/Folic acid
Considered to be a brain food, folic acid is one of the vitamins that make up the group of B complex vitamins. Its chemical names includes folic acid and folacin.

How it works
Folate is the term for this substance when it is found naturally in foods. Its synthetic form is folic acid, used in supplements and fortified foods such as cereal and yeast extract. It is better absorbed by the body than folate.

It is very well known that scientific studies have shown that folic acid is crucial for the correct development of a baby's spinal cord within the first three months of conception, so helping to prevent neural tube defects such as spina bifida. Pregnant women and, most importantly, women planning a pregnancy should take 400mcg of folic acid daily to reduce the risk of neural tube defects.

It is less well known that scientific research has also shown that it appears to lower homocysteine levels which, when raised, seem to increase the risk of heart disease. It therefore plays an important role in maintaining a healthy heart. Raised homocysteine may also increase the risk of low moods or depression.
Folate is also needed to break down protein for use by the body.

Folate is best taken with food; B-complex vitamins, especially B12, help the body to absorb folate. Regular and large intakes of alcohol reduce folate levels in the body.

Natural food sources
Cooking vegetables can destroy the folate content of food. However, food sources include avocado, black-eye beans, broccoli, brussels sprouts, chick peas, lettuce, peanuts and spinach

Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL) - Adult intake
The RDA for folate in adults is 200mcg. Women who wish to conceive, however, are encouraged to supplement their diet with 400mcg of folic acid daily. The SUL guidance for folate intake is no more than 1000mcg from dietary supplements and no more 1500mcg from all dietary sources.

Precautions
High intakes of folic acid for a prolonged time may interfere with the body's absorption of the mineral zinc, and can mask the deficiency of vitamin B12 in any blood samples taken from older people. People with epilepsy should seek advice from their doctor before supplementing because folic acid can affect and alter the action of epileptic drugs.

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