Folic acid, or vitamin B9, is a water-soluble vitamin that helps your body convert food, specifically carbohydrates, into energy. Like other B vitamins, folic acid also helps your body to metabolize, or break down, fats and protein. B vitamins are necessary for healthy skin, hair, eyes and liver, and they also help your nervous system function properly. While everyone needs folic acid for good health, pregnant women require more folic acid as low levels during pregnancy are associated with a low birth weight, as well as a higher risk of neural tube defects.
Daily Intake
When considering food sources of folic acid, it is helpful to first know how much folic acid you should be consuming daily. The University of Maryland Medical Center reports that most people, apart from pregnant women, do get enough folic acid from their diet, so talk to your doctor before starting supplements or giving them to a child. Adults and teens between 14 and 18 years of age need 400 micrograms, while pregnant women need 600 micrograms, and breastfeeding women should get 500 mcg daily. Infants under 6 months of age need 65 micrograms, while 80 micrograms of folic acid is necessary for babies 7 to 12 months old. Children 1 to 3 years old need 150 micrograms, while kids from 4 to 8 years of age need 200 micrograms daily. Children between 9 and 13 need 300 micrograms.
Deficiency
According to the University of Maryland Medical Center, mild folic acid deficiency is fairly common. Some causes of deficiency include alcoholism, irritable bowel syndrome, celiac disease and certain medications. Some symptoms of deficiency include gingivitis, loss of appetite, shortness of breath, diarrhea, irritability, mental sluggishness and poor growth.
Food Sources
Folic acid occurs naturally in many different types of food including beans, legumes, citrus fruits, wheat brans, whole grains, dark green leafy vegetables, poultry, shellfish and liver. According to the Office of Dietary Supplements, breakfast cereals fortified with 100 percent of the daily value of folic acid are a great source of folic acid as one serving contains 400 micrograms, which fulfills your daily intake needs. Just 3 ounces of cooked beef liver contains 185 micrograms of folic acid, which is nearly half the daily value. Eating 1 cup of either cowpeas or cooked spinach also fulfills half of your daily value. You can get 30 percent of your daily value by eating 1 cup of either white long-grain rice, green peas or cooked broccoli. You can also get 30 percent with 2 cups of either vegetarian baked beans or raw spinach.
Other Forms
If you do not think you are getting enough folic acid in your diet, you can talk to your doctor about taking folic acid supplements. According to MayoClinic.com, health care professionals recommend that women capable of becoming pregnant consume folic acid to reduce the chances of a baby developing neural tube deficits. You can get supplements containing just folic acid, or as part of a multivitamin, either in a tablet, softgel or lozenge form. The University of Maryland Medical Center suggests it is best in a multivitamin, as it needs other B vitamins present to become active. Remember to check with your health care provider before starting supplements.
References
- University of Maryland Medical Center: Vitamin B9 (Folic Acid); Steven D Ehrlich, NMD; May 18, 2009
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Folate; April 15, 2009
- MayoClinic.com: Folate (Folic Acid); December 1, 2010
- MedlinePlus: Folic Acid in Diet; November 6, 2009
- Ohio State University Extension Fact Sheet: Folate
Member Comments