Folate and folic acid are two forms of the water soluble vitamin B9. Folate occurs naturally in food. Folic acid is a synthetic form of vitamin B9, added to supplements and fortified foods. Essential for cell development and maintenance, the human body must consume adequate folate daily, from foods and/or supplements, to function properly. This is especially important during periods of rapid cell growth and division, such as pregnancy and infancy.
Function
Folate aids the production and maintenance of new cells, says the Office of Dietary Supplements or ODS. The body requires folate to make DNA and RNA, the building blocks of the human body which contain genetic material. The vitamin helps form normal red blood cells and prevents the development anemia. Folate is also essential for the metabolism of the amino acid homocysteine. Elevated levels of homocysteine in the blood damage the inner lining of the blood vessels and may contribute to cardiovascular disease according to the American Heart Association.
Benefits
Folate may be best known for its role in the prevention of birth defects such as spina bifida. Supplemental folic acid prior to and during the first months of pregnancy significantly reduces the risk of neural tube defects. Folic acid is an effective in the treatment of megaloblastic anemia, a condition in which red blood cells are larger than normal. Patients undergoing long-term treatment for psoriasis or rheumatoid arthritis with the drug methotrexate, also benefit from folic acid supplementation says Mayoclinic.com
Potential
Preliminary data links folate to the treatment of a number different diseases. These include Alzheimer's disease, arsenic poisoning, depression, heart disease, glucose intolerance and stroke. Folate has also been linked to the potential risk reduction of certain cancers, such as breast, cervical, pancreatic, and gastrointestinal cancer, cognitive decline and hearing loss. However the scientific evidence for its use in any of these conditions remains unclear and therefore does not yet warrant supplementation, advises Mayoclinic.com.
Recommendations
The Institute of Medicine establishes the recommendations for dietary intake for folate. The Recommended Dietary Allowance, or RDA, for folate varies by age, gender and stage of life. Dietary recommendations for children, ages 1 to 13, range from 150 to 300 micrograms, or mcg, depending on age. The RDA for males and women, age 14 and older, is 400 mcg per day. Pregnant adult women require 600 mcg per day while breastfeeding adult women need 500 mcg per day. The ODS advises that supplemental folic acid should not exceed 1,000 mcg per day to prevent folic acid from triggering symptoms of vitamin B12 deficiency --- particularly a concern for older adults.
Sources
MedlinePlus states that most people in the US have an adequate intake of folate because of its abundance in the food supply. Leafy green vegetables, like spinach, lettuce and turnip greens, asparagus, broccoli, green peas and tomatoes are rich in folate. Avocado, citrus fruits, cantaloupe, papaya, and banana are folate-containing fruit. Other valuable sources of folate include beans, legumes and whole grains. Since 1996 the FDA has required food manufacturers to add folic acid to products such as enriched breads, cereals, corn meals, flours, pasta and rice. This supplementation is a major contributor to folic acid in the American diet as well, says the ODS.
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