Rda For Folic Acid And Vitamin B12

Folic acid and vitamin B-12 belong to a class of nutrients often referred to as the vitamin B complex, which also includes vitamin B-6, thiamin, riboflavin, niacin, biotin and pantothenic acid. The B vitamins work together as coenzymes to turn carbohydrates, fat and protein into energy. Each B vitamin also plays an independent role in your body. In order to ensure that folic acid and vitamin B-12 can perform their functions, it is important that you consume adequate amounts of each vitamin every day.

Considerations

The term folic acid actually refers to the synthetic form of the B vitamin folate. The synthetic folic acid is found in dietary supplements and fortified foods. The Food and Nutrition Board provides an RDA based on the natural form of the vitamin, folate. The Office of Dietary Supplements notes that one mcg of the folate you obtain from foods is equivalent to 0.6 mcg of synthetic folic acid, which is more easily absorbed by your body.

RDA for Folate

The RDA for folate is based on age. Children between 1 and 3 years old require 150 mcg of folate per day. Children between 4 and 8 should consume 200 mcg per day. Adolescents between 9 and 13 require 300 mcg per day. Kids over the age of 13 and adults should aim to consume 400 mcg per day.

Special Needs

During the first few weeks of pregnancy, folic acid is vital to the health of the developing fetus. Folic acid helps prevent a class of birth defects, called neural tube defects, which includes spina bifida and anacephaly. Because of this important role, women who are pregnant, are planning to become pregnant or are breast-feeding have increased folic acid needs. Pregnant women and women planning to become pregnant who are 14 and older require 600 mcg of folate per day. Breast-feeding women of the same age should consume 500 mcg daily.

RDA for Vitamin B-12

Like the RDA for folate, the RDA for vitamin B-12 differs by age. Children between 1 and 3 should consume 0.9 mcg per day, whereas kids between 4 and 8 need 1.2 mcg daily. Adolescents between 9 and 13 should aim to consume 1.8 mcg daily. Any one over the age of 13 should consume 2.4 mcg of vitamin B-12 per day. Women who are pregnant should consume 2.6 mcg daily, and breast-feeding women need 2.8 mcg.