Folate is a B vitamin that occurs naturally in food. Folic acid is the synthetic form of folate found in supplements and added to fortified foods; it is critical to prevent brain and spinal cord abnormalities in developing babies during the early stages of pregnancy. Also known as neural tube defects, these deformities may be severe enough to cause lifelong disabilities or even death. Women of childbearing age require 400 micrograms of folate daily.
Neural Tube Defects
Women need adequate folic acid one month before conception and during the first trimester of pregnancy to help prevent abnormal neural tube development. There are two main types of defects that can occur: Spina bifida results when the bones of the spinal column don't close correctly, evidenced by spinal fluid or the cord itself bulging through the baby's lower back. Anencephaly, meaning "no brain," is another hazardous condition that may result.
Functions
In addition to preventing neural tube defects, folic acid plays other important functions in the body. It is essential for normal growth and protein synthesis. A folate deficiency can cause anemia because the oxygen-carrying capacity of hemoglobin in the blood is reduced. Evidence also suggests that sufficient folate intake can reduce the incidence of heart disease and some cancers, according to the Office of Dietary Supplements.
Recommended Intakes
Women of childbearing age should consume 400 micrograms of folate daily, according to the Recommended Dietary Allowances in the Dietary Reference Intakes. Pregnancy increases this requirement to 600 micrograms, while breastfeeding requirements are set at 500 micrograms daily. It is estimated that most women do not get sufficient folate, either through foods or supplements. Because of this, the FDA has called for mandatory folate fortification of grain and cereal products. Diets that contain at least five servings of fruits and vegetables generally provide sufficient folate, however. Excessive folate consumption is a concern since this can mask a vitamin B-12 deficiency. It can also interfere with the proper functioning of certain medications. Thus a tolerable upper intake level (UL) has been set at 1000 micrograms daily for adult women.
Food Sources
Foods rich in folate include fruits, vegetables and legumes; fortified grain products are good sources, too. To ensure adequate folate intake, include at least five good food sources daily, such as orange juice, lentils and dried beans, broccoli, spinach, kale, peanuts, avocados and enriched breads, noodles, crackers and rice. Check the labels on ready-to- eat breakfast cereals, as many are fortified with 100 percent of the recommended dietary intake, or 400 micrograms. Be aware that some folate losses occur during cooking and food storage, so plan your food choices carefully to ensure an adequate intake.
References
- American Pregnancy Association: Folic Acid
- "International Journal of Obstetrics and Gynecology";The Role of Folic Acid During In Pregnancy; Hibbard MD, Bryan;Volume 71, Issue 4, 2005
- "The American Journal of Clinical Nutrition";Folic Acid: Influence on the Outcome of Pregnancy; Scholl, Theresa O., Johnson, William G., Volume 71, Number 5, 2000
- Institute of Medicine Dietary Reference Intakes: Recommended Dietary Allowances and Adequate Intakes
- Office of Dietary Supplements: Folate
