The water-soluble B vitamin folate exists in two forms: folic acid, which is the synthetic form found in fortified foods and supplements, and naturally-occurring folate. Although the two forms of the vitamin differ, the terms folate and folic acid are often used interchangeably. All adults need folic acid every day, although it is especially important during pregnancy.
Functions
Folic acid plays a vital role in DNA synthesis. Because of this role, folic acid helps your body create new cells, including red blood cells. Folic acid also allows your body to use amino acids, which helps in the creation of proteins in your body.
Folic acid also helps new tissues grow. Because of this role, folic acid is especially important for a developing fetus. Adequate intake of folic acid during pregnancy reduces the risk of neural tube birth defects by 50 to 70 percent.
Dietary Requirements
The general dietary requirements for folate refer to the naturally-occurring form. Adults should consume 400 mcg of folate per day. During pregnancy, a woman's folate needs increase to 600 mcg per day. "Nutrition and You" by Joan Salge Blake recommends that women consume 400 mcg of folic acid, along with following a diet that is high in naturally-occurring folate to ensure that needs are met.
Food Sources
Broccoli, asparagus, peas, beans, avocado, peanuts and leafy green vegetables such as spinach and lettuce contain naturally-occurring folate. In 1998, the Food and Drug Administration passed a mandate that folic acid be added to all enriched breads and cereals. This reduced the incidence of neural tube defects by more than 25 percent. Enriched rice and pasta often contain folic acid as well.
Considerations
No evidence exists that indicates consuming too much folate causes any adverse health effects. Consuming excess amounts of folic acid, however, can mask the symptoms of a vitamin B-12 deficiency. If a vitamin B-12 deficiency is left untreated, it can cause anemia and irreversible nerve damage. To avoid this, an upper limit for folic acid has been set at 1,000 mcg.
All adults, especially pregnant women, should talk with a qualified health professional before beginning any type of folic acid supplementation.
References
- Office of Dietary Supplements: Folate
- "Nutrition and You"; Joan Salge Blake; 2008
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