Folate & Vitamin B12

Folate and vitamin B-12 are both water-soluble vitamins that belong to a group of vitamins called the B complex. Among other functions, folate and vitamin B-12 work together as coenzymes, which means they help ensure that chemical reactions take place. Your body has the ability to store some vitamin B-12, but excess amounts of folate are excreted through your urine. It is important to obtain adequate amounts of each vitamin through your diet every day.

Functions of Folate

Folate is essential to the synthesis of the DNA in all of your cells. Folate also helps your body use various amino acids that are needed in order help red blood cells divide and rebuild properly. Folate also plays an essential role in preventing birth defects. During the first few weeks after conception, folate helps create cells that are required for proper growth and development of the fetus. If there is not enough folate present in the body, the neural tube of the fetus cannot develop correctly, leading to neural tube defects. Two common neural tube defects include spina bifida and anencephaly.

Daily Recommendations for Folate

In order ensure that your body is able to function properly, it is essential to consume adequate amounts of folate on a daily basis. Both male and female adults require 400 mcg of folate every day. Pregnant and lactating women have slightly increased needs, at 600 mcg and 500 mcg, respectively. "Nutrition and You" by Joan Salge Blake notes that folate is extremely important the month prior to conception and during the early weeks of pregnancy.

The best sources of dietary folate include enriched pasta, breads, rice, cereal, legumes, spinach, lettuce, broccoli and asparagus.

Functions of Vitamin B-12

Like folate, vitamin B-12 is essential for the proper formation of red blood cells. Vitamin B-12 also keeps your tissues and nerves healthy and ensures that nerve signals are properly transmitted throughout your body.

Daily Recommendations for Vitamin B12

Male and female adults require 2.4 mcg of vitamin B-12 daily. Pregnant and lactating women require 2.6 and 2.8 mcg of vitamin B-12, respectively. The best sources of naturally-occurring vitamin B-12 include meat, fish, poultry and dairy products. Non-animal sources of synthetic vitamin B-12 include fortified cereals and soy milk.

Macrocytic Anemia

If you do not consume even folate or vitamin B-12 on a regular basis, it can lead to a condition called macrocytic anemia. This type of anemia is characterized by red blood cells that are abnormally large, and as a result, cannot function properly. A lack of healthy red blood cells can cause fatigue, shortness of breath and dizziness. Macrocytic anemia caused by a lack of vitamin B-12 can also lead to nerve damage. In order to avoid the development of macrocytic anemia, it is important to consume adequate amounts of vitamin B-12 and folate every day.