Vitamins: What to Take, What to Skip
Folic acid, which prevents neural tube defects such as spina bifida in babies, is found in fortified breakfast cereal, dark green vegetables, legumes, citrus fruit juice, bread, and pasta.
Bottom line: Getting 400 micrograms a day of this B vitamin, and 600 if you are pregnant or lactating, is a no-brainer. That amount should come from food, supplements, or both, according to the National Institutes of Health (NIH). The jury's still out as to whether folate combats cancer, heart disease, or mental illness.