Folic acid, or folate, is a B-vitamin found naturally in fruit, vegetables, beans and grains. Folic acid assists with cell division and formation and is vital to help prevent birth defects in very early pregnancy. Folic acid is also essential to help prevent anemia. People with other health concerns, such as alcoholism or epilepsy, require additional folic acid. Learn how much folic acid you require and be aware of the problems that occur if you take too much folic acid.
Recommended Daily Amount
Adults should have 400 mcg of folate daily. Women who can become pregnant should take a daily vitamin with at least 400 mcg of folic acid. The March of Dimes estimates that if every woman of childbearing age took folic acid, the rate of neural tube defects would be cut by 70 percent. When pregnancy is diagnosed, increase your folic acid to 600 mcg each day.
Sources
Eat vegetables that are rich in folate, such as spinach, asparagus, broccoli and turnip greens. Fruits that are high in folate include oranges, cantaloupe, papaya and bananas. Beans and peanuts are good sources of folate. Because folic acid is so important, bread and cereal products are often fortified with folic acid. There is no known risk from eating plenty of food sources rich in folate.
Too Much Folic Acid
If you take more than 1,000 mcg of folic acid in the form of vitamins and supplements, you could be at risk for vitamin B-12 deficiency, which can trigger anemia and eventually damage your nerves. Older adults are at higher risk of vitamin B-12 deficiency due to age and should check with their physicians before beginning a folic acid supplement or a daily vitamin with excess folic acid. If you take anti-seizure medications, you could be at risk of having seizures if you take too much folic acid.
Special Circumstances
Certain populations may require more folic acid than the average population. If you have had a pregnancy in which the baby had a neural tube defect, your doctor or midwife may advise you in your next pregnancy to take 4 mg, or 4,000 mcg, of folic acid from the time before you become pregnant until you are finished with your first trimester. People who chronically abuse alcohol may require additional folate. Certain types of anemia can improve with extra folic acid. Only take extra folic acid under the advice of a health care professional.
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