Most women know extra folate is needed during pregnancy (or if you are trying to conceive) to prevent birth defects, but low folate can also affect your mood. It helps synthesize feel-good serotonin in your brain, and studies have shown that people with low folate are more prone to depression. Supplementation is recommended for all women of child-bearing age. That’s especially true for those who are taking the birth control pill, since it can lower folate levels. The recommended dose is 400 mcg/day.
Food sources of folate: Lentils; romano, black, pinto and kidney beans; chickpeas; cooked asparagus and spinach