Folic acid, also referred to as vitamin B=9 or folate, can be found in a wide variety of foods. Dark green vegetables contain high amounts of folic acid along with whole grains and citrus fruits. Due to the high variety of folic acid containing foods available, folic acid deficiency is rare. According to the Linus Pauling Institute, consuming high amounts of folic acid through food has not been shown to cause any dangerous effects.
Function
Folic acid is a type of B vitamin that is needed for the body to function properly. In the body, folic acid helps to make new cells and DNA. In conjunction with vitamin B-12 and C, folic acid works to help the body break down, use and make new proteins. The Centers for Disease Control and Prevention states that during pregnancy, an adequate intake of folic acid by the mother can also help to prevent up to 70 percent of birth defects of the brain and spine.
Recommendations
According to the National Institutes of Health, the recommended daily allowance, or RDA, for folic acid is 400 mcg per day for adults older than the age of 19. Women who are pregnant have a higher RDA of 600 mcg folic acid per day. Breast-feeding women also require slightly higher amounts of folic acid each day and have an RDA of 500 mcg.
Sources
Foods rich in folic acid include leafy green vegetables such as spinach and kale, asparagus, Brussels sprouts, soybeans, beef liver, poultry, broccoli, peas, whole grains, beans, salmon, citrus fruits and milk. The Linus Pauling Institute states that in 1998, the U.S. Food and Drug Administration began requiring that all refined grain products be fortified with folic acid to help prevent neural tube defects in pregnancy. Because of this, breakfast cereals and grains often meet close to 100 percent of the RDA for folic acid in one serving.
Supplements
Due to the abundance of folic acid in the diet, most adults do not need additional folic acid supplementation. However, there are certain medical conditions that may require folic acid supplementation including pregnancy, lactation, kidney disease, liver disease and certain anemias. Folic acid can be found in most multivitamins and prenatal vitamins and is also available in B-complex vitamins or as folic acid alone in the form of tablets and soft gels.
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