A word from Curtis Chan


Good evening San Francisco!  I hope everyone was able to enjoy the perks of folic acid awareness week.  This week was just the beginning of a new year, a year where awareness and action will be the driving force taking control of our very own health!

Today’s blog comes to us from the fabulous Curtis Chan, MD, MPH, Medical Director of Maternal, Adolescent & Child Health in SF.  Let’s here what he has to say….

  1. Importance of Folate
  • Vitamin B9, also called folic acid or folate is found naturally in some foods, including leafy green vegetables, citrus fruits, beans, salmon, and whole grains.   However, most women do not eat enough of these foods to provide the optimal health benefit of folic acid.
  • B9 is an essential nutrient for amino acid synthesis and DNA replication.  Hence, it’s particularly important during the critical first 8 weeks of pregnancy, during the critical window of early brain and spinal cord development of the fetus.
  • Compelling research showing that folic acid drastically prevented neural tube defects caused the US Preventive Services Taskforce and the National Academy of Sciences (1996) to recommend daily consumption of 400 mcg of folic acid.
  1. Study Findings
  • In July 2014, the American College of Obstetricians and Gynecologists (ACOG), the main professional organization for OB-GYN physicians, published in its highly reputable peer-reviewed scientific journal, Obstetrics and Gynecology, a research article from Harvard Medical School, “Maternal pre-pregnancy folate intake and risk of spontaneous abortion and stillbirth.”
  • The study showed that the risk of miscarriage (or spontaneous abortions) was 20% lower among women taking high amounts of folate acid (730 ug/d) compared to those with the lowest intake (0 ug/d).
  • Since 1992, public health and medical authorities have recommended that all women U.S. Preventive Services Task Force and Centers for Disease Control and Prevention recommend that all women capable of becoming pregnant take 400 micrograms of folic acid daily to prevent neural tube defects.  While many women aren’t familiar with the brain and spinal cord deformities of neural tube defects, research has since shown other health benefits of folic acid to the mother and infant.
  • The significant risk reduction in miscarriage is another important reminder about the benefits of women taking folic acid vitamins as part of their daily routine, before becoming pregnant.

Curtis Chan, MD, MPH

Medical Director of Maternal, Child & Adolescent Health

San Francisco Department of Public Health

30 Van Ness Avenue, Suite 260b, SF, CA 94102

Hi again…!


Hi again everyone! It’s been a while since we’ve last posted, so we decided to start to get back on track. First things first, a warm welcome to all of our new followers and an even warmer hello to our dedicated previous followers. Go Folic! Get Healthy is a nutritional project we have created here in San Francisco. We are all about YOU! Our primary focus is ensuring every female of child-bearing age gets the proper amount of folic acid (according to the NIH an average of 400mcg). Go Folic! Get Healthy is so committed to making sure every female in SF can get adequate folic acid we provide FREE VITAMINS!! Currently you can come to 30 Van Ness, suit 210 during business hours (Monday – Thursday, 1pm-4pm) and we will give you a free bottle of multivitamins.

Folic Acid Awareness Week is January 5, 2014- January 11, 2014 and during that week we will have so many great activities going on in the community, but most importantly that will be the start of your local community clinics distributing multivitamins. Way more convenient, right?!

WHAT IS IT REALLY? What is folic acid?? Folic acid is water-soluble B vitamin, which is important for women to get before, during, and after pregnancy. Folic Acid helps produce DNA and form healthy new cells. The process of creating new healthy cells is inevitably important to a developing fetus.

WHY? Why, you ask. 50% of all pregnancies are unplanned! WHAT THE FOLIC?? So all you women out there who are not planning on having a baby anytime soon and women who are…. Listen up…. Folic Acid is VERY important in helping reduce the number of babies born with neural tube defects. Neural tube defects are defects in the brain or spine of the developing fetus, which ultimately lead to various problems when the baby is born.

So now that we know why us ladies should take folic acid if we get pregnant, let’s talk about the other reasons we want to take folic acid. How many times have you looked in the mirror and wondered when is your hair finally going to grow out of the, not-so-hot-haircut-anymore? Well ladies, fortunately the answer has been right in front of us. Yes, you guessed correctly, the answer is folic acid. Folic acid has shown to increase the rate of hair and nail growth. And speaking from first hand experience here at Go Folic! Get Healthy, we have experienced it ourselves!

So let’s recap… to help prevent any neural tube defects from happening, as well as to expedite your hair & nail growth, a daily multivitamin with 400mcg of folic acid, as well as eating folate rich foods help reduce your chances (or grow longer hair)! You can find folate (the form of folic acid once it gets broken down in the body) in food such as dark green vegetables, beans, and fortified cereals. In addition, a few fruits such as, cantaloupe, honeydew melon, oranges and grapefruit juice also are rich in folate.

Well ladies and gent’s (those of you wise guys who want to ensure their girlfriend, wife, sister, cousin, etc. stay healthy) it’s been a pleasure… This is just the start of many more blogs to come. As we continue to blog we will get more in depth of the specifics of folic acid. If there are any specific questions on folic acid please comment and let us know. Also, if there are any topics in particular you want to know more about, we can also take request for blog topicsJ

Until next time, keep folicin’ San Francisco.

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Introducing Jenelle Merzon!


Please join us in welcoming Jenelle Merzon to the Go Folic! family.  Jenelle comes to us from Tuoro University, where she is earning her Masters in Public Health degree (MPH).  She will be interning with Go Folic! through January 2015, working on creating a multi-pronged SFDPH-wide event in conjunction with next year’s Folic Acid Awareness Week, scheduled for January 5, 2015 through January 11, 2015.  As Jenelle will also become a regular contributor to this blog, we promise to keep readers updated on our 2015 Folic Acid Awareness Week plans as they take shape.

In the meantime, here is Jenelle in her own words…

Jenelle MerzonI was born and raised on the central coast in San Luis Obispo, California.  I attended the University of California, Santa Barbara and earned a Bachelor of Arts in Communication and a minor in Exercise Physiology.  I have always had an interest in the human body and a passion for staying healthy through exercise and proper nutrition.  These passions led me to physical therapy.

The experience I gained while working in physical therapy set my foundation for pursuing a Masters of Public Health.  I will receive my MPH in December 2014, with an emphasis in Community Public Health, from Touro University, California.  I have volunteered and worked on many different community health projects, ranging from coordinating health promotion events to being a research assistant at Touro University.  While at Touro University I worked on studies that focused on improving MPH student’s health competencies and skills.  I am very excited for the opportunity to begin my internship with the GoFolic! Project within the Department of Public Health, San Francisco.

I am much more than just school and work!  You can commonly find me training for marathons, snowboarding, or attempting to train my dachshund puppies.  Most recently you’ll notice that I love being a newlywed with my husband, Andre.  I would probably be most known for being goofy, a vegetarian for 20+ years with no real reason why, and taking trips around the world.

 

 

Folic Acid, the Men’s Vitamin? Folic Facts for Father’s Day


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“Recognizing and preventing men’s health problems is not just a man’s issue. Because of its impact on wives, mothers, daughters, and sisters, men’s health is truly a family issue.” ~ Congressman Bill Richardson (Congressional Record, H3905-H3906, May 24, 1994)

If you thought that folic acid was only for women, think again!  Folic acid is a B Vitamin that plays a crucial role in healthy cell division.  It is essential for the formation of DNA – the blueprint at the heart of every one of our cells, which makes it as important for men as it is for women.  This is why we decided to focus our Men’s Health Week (June 10-17) and Father’s Day post on how folic acid and folate (the form found in foods) benefit men.

Folic Acid & Sperm – Facts for Future Fathers

healthy spermFolic acid is as important for future fathers as it is for moms to be.  Fertility experts have known for a long time that a poor diet can impair both sperm count and motility (how well the sperm move, which is crucial for fertilizing an egg).  A 2002 controlled study in the Netherlands published in the journal, Fertility and Sterility, found that supplementing the diet with folic acid and zinc could significantly increase the quantity and quality of sperm in men who were having trouble getting their partner pregnant.

The first study to look at the effects of a father’s diet on genetic abnormalities found that men who ate high levels of folate—more than 700 micrograms (mcg) per day—had up to 30% fewer sperm with extra or missing chromosomes.  According to Suzanne Young, M.P.H., a researcher at the University of California, Berkeley, School of Public Health, and coordinator of the study, “These abnormalities would cause either miscarriages or children with genetic problems if the sperm fertilized an egg.”  The study also found that the more folate a man got, the lower the levels of the defect.

Folate and Heart Health

I love my heartHeart disease is the leading cause of death for men in the United States.  In 2009 it was responsible for killing 307,225 men – or 1 in every 4 male deaths (see this CDC fact sheet to learn more). Getting enough folate and other B vitamins (especially B-6 and B-12) supports heart health.  They do this by reducing levels of homocysteine, an amino acid found in the blood. Too much homocysteine is related to a higher risk of:

  • Heart disease;
  • Stroke;
  • Peripheral vascular disease (fatty deposits in peripheral arteries).

Both genetics and diet affect homocysteine levels. Folic acid and other B vitamins (especially B-6 and B-12) help break down homocysteine in the body. So far, no study has proved that folic acid supplements reduce the risk of heart disease and researchers are trying to find out how much folic acid, B-6 and/or B-12 are needed to lower homocysteine levels. However, the American Heart Association recommends that people at risk for heart disease get enough folic acid and vitamins B-6 and B-12 in their diet (read on to find out how).

Other Potential Benefits

There is ongoing research on folic acid and its impact on a number of health conditions and diseases. While many of these studies are still preliminary, they suggest that adequate folate / folic acid may play a major role in reducing the risk for developing depression, certain forms of cancer, hearing loss, and Alzheimer’, among others.

How much folic acid do men need?

Since folate and folic acid aren’t stored in the body, it’s important to get at least the recommended amount of between 400-800 mcg everyday.  While it’s impossible to overdose on folic acid, getting more than 1000 mcg daily isn’t recommended, as doing so can mask a Vitamin-12 deficiency, a condition that can lead to neurological damage.  In fact, supplements of 1000 mcg of folic acid are only available by prescription.

How do I get enough folic acid?

cereal with strawberries - high in folate and folic acidMost experts recommend eating a diet that is high in folate, as well as taking a daily multi-vitamin with 400 mcg of folic acid.  Since the body can only absorb 50% of the folate that we get from foods, taking a supplement with both folate and other B-vitamins will ensure that you are meeting your daily needs.  If you dislike taking pills, try eating a bowl of breakfast cereal that is fortified with 400 mcg of folic acid instead; we absorb 85% of the folic acid in fortified foods. Click here for a list of cereals that have the recommended amount from the Centers for Disease Control and Prevention.

What about food sources?

food with folic acidFoods that are Many foods are naturally high in folic acid, with beans, liver and leafy greens like spinach containing the highest amounts.  Click here for a list of the “folate top 10.” For a more extended list of folate-rich foods, check this food chart from the USDA. Want to know how to cook all of these great foods?  Browse our list of folate-full recipes, or download a copy of one of our recipe brochures: Easy Snacks (English) | Soulful Recipes (English) | Spanish | Chinese.


Go Folic! Women's Nutrition Project:

This is important news for any woman who might become pregnant and it makes sense, since our bodies require B-12 to process folic acid. And it’s one more reason to Go Folic! with a multi-vitamin. The study that this recommendation is based on recommends that women supplement with at least 2.5 mcg of B-12 everyday. Go Folic! Multis, which San Francisco women can get for free from the health department contain 6 mcg. If you don’t live in San Francisco, any multivitamin with 100% of the RDA will have this amount.

Originally posted on Go Folic!:

NTD2Spina bifida • Hydrocephalus • Information • Networking • Equality – SHINE is also launching an initiative to urge all UK health authorities and organisations to recognise the potential benefits of B12 and help support the work necessary to optimise the prevention of NTDs.

The author of the report, Professor John Scott, founder of the Vitamin Research Unit at the Institute of Molecular Medicine, Trinity College, Dublin, concludes: ‘It is clear that, as well as the addition of a folic acid supplement (400 mcg per day), the addition of a vitamin B12 component of at least 2.5 mcg per day would bring about a further significant and worthwhile risk reduction for NTDs.’

SHINE CEO, Jackie Bland commented, “NTDs are a serious health threat which can lead to enormous challenges and painful decisions. The most serious form, anencephaly, means that the baby will not live long beyond birth, and many…

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Clinician’s Corner Re-Post: Is There a “Best Way” to Take Vitamins?


Throughout National Folic Acid Awareness Week (NFAAW), we’ve been encouraging readers to “Go Folic” by taking a daily multi-vitamin with 400-800 mcg of folic acid. So we thought that this would be a great time to re-publish one of our most popular blog posts, “Is There a ‘Best Way’ to Take Vitamins?” by guest blogger and project consultant, Barbara Kass, RNCNP, MSN.


Best way for taking vitamins?Morning or Evening?  With or Without Food? Is there a  “Best Way” to take a vitamin supplement?

If you’re reading this, you already know that taking a daily multivitamin with 400-800 mcg of folic acid is good for your health. But how can you get the most from your supplement? It all has to do with when and how you take it.

On an empty stomach or with food?

Try to take your supplement with a meal. Your body makes better use of vitamins when you already have food in your stomach. If you can’t take it with a meal, try to take it within 30 minutes of eating. Taking supplements with food can also help prevent nausea.

When is the best time to take a vitamin?

It’s most important to take the supplement when it is most convenient for you and when you’ll remember to take it.  However, you may not want to take it in the afternoon or evening. Doing so may prevent you from sleeping well that evening.

Do vitamin supplements and medicines mix well?

If you are taking any medicines, ask your doctor if taking a multivitamin is safe. Some vitamins don’t mix with certain medicines such as blood pressure and blood thinning medicines. Other medicines may increase your need for certain vitamins.

Do multi-vitamins replace a good diet?

No! Vitamin supplements cannot replace a good diet.  They won’t give you protein, fiber and many other important nutrients found in foods.  Your diet should include fruits, vegetables, lean protein and whole grains. Vitamin supplements need to work with these foods to help you stay healthy.

Is there anything special to look for when buying supplements?

Be sure that there is a ‘USP’ on the label.  USP stands for United States Pharmacopia.  This means that the supplement meets national quality standards. Also make sure that the vitamins aren’t old. Check the expiration date on the package.  If it has expired, will expire soon, or there is no expiration date, don’t buy the supplement.

Anything else I need to know?

Keep your vitamins in a dry, cool place. Don’t store them in a hot and humid place like a bathroom. Also, be sure to store them safely so that little children can’t take them.

Barbara Kass-AnneseBarbara Kass-Annese, RNCNP, MSN, is a clinician who has written extensively on the topic of vitamins and women’s health.  She also serves as a medical consultant to the Go Folic! Women’s Nutrition Project.

Going Folic in 2013 – An Easy New Year’s Resolution to Keep!


Going Folic! in 2013 Cereal or Vitamins, it's an easy New Year's resolution to keep!

How many New Year’s resolutions have you made over the years? How many of these resolutions have you kept?  According to USA.gov, the top 10 most popular resolutions are (not in any particular order): drink less alcohol, get a better education, get a better job, get fit, lose weight, manage debt, manage stress, quit smoking, recycle more, save money, take a trip, volunteer. With the exception of losing weight (read an alternative view here)

Go Folic! staff members like, and have made, many of the above resolutions over the years – volunteering, taking a trip, quitting smoking, recycling more. That said, we know that while New Year’s resolutions are easy to make, they can be less easy to maintain.

We have one resolution that can be easy to keep- Go Folic! for 2013!

Going folic means getting the recommended daily requirement for folic acid – 400 mcg.  Doing so is easy!  Just take a daily multi-vitamin with the recommended amount.  We recommend a multi-vitamin instead of a folic acid supplement because this B-vitamin needs other B-vitamins to do it’s work (visit our folic facts web page to learn why folic acid is so important).

where are the october multis??But vitamins can be expensive…

If you are a woman between the ages of 14 – 54, and live in San Francisco, you can get free Go Folic! multis that contain the recommended RDA for all vitamins, including vitamins K and D.  Visit our website to find out how.

What if I don’t like taking pills?

Cereals that contain 100% (400 mcg) of the RDA for folic acidIt’s still easy!  Eat a bowl of fortified cereal with the recommended amount everyday (cereal doesn’t have to be just a breakfast food). The graphic at right shows some of the cereals that contain 100% of the RDA for folic acid (click the image to enlarge it).  Click here to get a more complete list of cereals from the Centers for Disease Control and Prevention.  Note: while we have included sugary cereals in our graphic, we recommend eating the whole grain variety!

Why not get all I need from folate-rich foods?

Which is better?  Foods or vitamins?At Go Folic! we are all about “turbo-charging” your diet with folate-rich foods.  However, the truth is that it’s difficult to get enough folic acid from food alone, even if your diet is healthful.  This is because your body only absorbs 50% of the folate (the form of folic acid found in food) you get from food, 85% of the folic acid in fortified grains and cereal, and 100% of the folic acid contained in a multi-vitamin.  Read this special health report from the Harvard Medical School on why it’s important to back up a healthy diet with a daily multi-vitamin.

Does my multi-vitamin or favorite cereal contain folic acid?

This is easy to determine, too.  Read the label – it should tell you exactly how much folic acid your multi-vitamin or favorite cereal contain.  Again, you want a multi-vitamin or cereal that contains at least 400 mcg of folate.

How to tell if your cereal or multivitamin contains the recommended amount of folic acid

We hope that we convinced you…

… to Go Folic! in 2013.  It’s one easy step you can take for a healthier, and more beautiful you!  Should you decide to start or expand your family, it is also one step towards a healthier tomorrow.