How Much Folic Acid For Heart Disease?

If you have heart disease, the American Heart Association recommends meeting the recommended daily intake for folic acid, or folate, through intake of high-folate foods. Folate is a water-soluble B vitamin that helps form red blood cells and genetic material within every cell. Daily intake is important since it is not stored. Folate is the form that occurs naturally in foods, while folic acid is a synthetic form found in fortified foods and supplements. Folate, along with vitamins B-6 and B-12, may play a role in reducing the risk for heart disease but this has not been proven.

Folic Acid and Heart Disease

Folate, B-6 and B-12 help to break down homocysteine, an amino acid. While homocysteine is a natural product protein breakdown, a high level of homocysteine is associated with a higher risk of coronary heart disease, stroke and peripheral vascular disease. Homocysteine may increase plaque buildup by damaging arteries and promoting blood clots. However, the AHA points out that a causal link has not been established. While higher levels of the B vitamins are related to lower homocysteine levels, studies have not shown that vitamin supplementation reduces the risk of cardiovascular disease. The "Archives of Internal Medicine" reported that folic acid supplementation in individuals at high risk of cardiovascular disease lowered homocysteine by 25 percent but had no effect on cardiovascular events, such as heart attack or stroke, after five years.

Recommendations for Folic Acid, B-6 and B-12

If you are at risk for heart disease, be sure to get enough folic acid, B-6 and B-12 in your diet. The recommended daily intake, or RDA, for folic acid is 400 mcg for adults 19 years and older. For B-6, the RDA is 1.3 mg for adults 19 to 50 years; 1.5 mg for women over 50 years; and 1.7 mg for men over 50 years. The RDA for B-12 is 2.4 mcg for adults. The AHA does not recommend widespread supplementation of folic acid, B-6 or B-12.

Sources of Folic Acid

Folate is found naturally in leafy, green vegetables, some fruits and dried peas and beans. Since 1998, wheat flour has been fortified with folic acid, which contributes an additional 100 mcg daily to the average diet. Many breakfast cereals are fortified with folic acid -- check the label since the level varies from 25 to 100 percent. According to the Office of Dietary Supplements, other good sources of folate include a ½ cup serving of black eye peas, cooked spinach, northern beans, enriched rice, green peas, enriched egg noodles, sliced avocado, shredded Romaine lettuce, or cooked turnip greens; 1 cup vegetarian baked beans or raw spinach; two 5 inch raw broccoli spears; 1 oz. dry roasted peanuts; 2 tbsp. wheat germ; 6 oz. tomato or orange juice; or a small orange. A slice of bread, a large egg and a medium banana are fair sources.

Sources of B-6 and B-12

Many breakfast cereals are also fortified with vitamins B-6 and B-12. Good sources of B-6 include a medium banana or baked potato with skin; 3 oz. chicken breast, pork loin, roast beef, rainbow trout, sockeye salmon or canned tuna; ½ c. garbanzo beans, sliced avocado, cooked spinach or lima beans; 6 oz. tomato juice; 1 oz. sunflower seeds or walnuts; and ¼ c. wheat bran.

Beef liver and clams are excellent sources of B-12. Other good sources include 3 oz. rainbow trout, sockeye salmon, beef top sirloin, haddock, white tuna, ham or chicken breast; 8 oz. plain yogurt or milk; 1 oz. Swiss cheese; or 1 large egg. Because many older adults have decreased absorption of food-bound B-12, if you are 50 or older the Institute of Medicine recommends that you meet your RDA for B-12 mainly by eating fortified foods or taking a supplement.

Folic Acid and B-12 Interaction

Adults aged 50 and older have a higher risk for B-12 deficiency. According to the Office of Dietary Supplements, high levels of folic acid can mask the damaging effects of a B-12 deficiency by correcting anemia without correcting nerve damage related to the B-12 deficiency. High folic acid intake may even trigger a B-12 deficiency. If you are thinking about taking a folic acid supplement and are 50 years or older, you should have your doctor check your B-12 level first. Also, do not take more than 1,000 mcg folic acid.