Folic acid is a water soluble B vitamin that naturally occurs in food. Its related form, folate, is found in dietary supplements and fortified foods. Folate is necessary for DNA and RNA synthesis, cell division and maintenance, homocysteine metabolism, amino acid homeostasis, normal red blood cell production and the prevention of anemia. Most importantly, folate is essential to the proper development of a fetus during pregnancy. Folic acid is available in a variety of foods. It is important to meet the nutritional recommendations for this vitamin.
Functions
Folic acid, in addition to vitamin C and B-12, is used by the body to help break down, use and create new proteins. Folic acid is needed to form red blood cells and produce DNA, the building block of the human body, which carries genetic information. This vitamin is also fundamental in tissue growth and cell division. Folate consumption during pregnancy can prevent anemia and deficiencies. Low levels of folate during pregnancy may contribute to birth defects and even pregnancy loss. Folate supplementation during child-bearing years is associated with a reduced risk of certain birth defects, including spina bifida, anencephaly and heart abnormalities.
Recommended Dietary Allowance
The Nutrition Board at the Institute of Medicine has established recommended dietary allowances for folate. This folate recommendation is unique in that it is expressed in a term called the dietary folate equivalent. This is a measure developed to help account for the differences in absorption of naturally occurring folate from food and the more bioavailable folic acid. Children ages 1 to 3 years require 150 mcg of folate per day while children ages 4 to 8 need 200 mcg daily. This increases to 300 mcg of folate daily between the ages of 9 to 13 and 400 mcg of folate per day between after the age of 14. During pregnancy, women require 600 mcg of folate daily and while breastfeeding need 500 mcg of folate per day.
Deficiency
A folic acid deficiency is typically caused by a dietary insufficiency; however it can be the result of conditions such as malabsorption, alcohol abuse, medication use, cancer, anemia, liver disease, kidney dialysis and pregnancy. Regardless, a folate deficiency may cause growth failure in children, mouth or peptic ulcers, sore tongue, anemia, weight loss, diarrhea, loss of appetite, weakness, headache, heart palpitations, irritability, forgetfulness and behavior changes. Symptoms of a folate deficiency are subtle and similar to those of other medical conditions. It is important to have a physician evaluate these symptoms and make the appropriate diagnosis.
Food Sources
Foods naturally rich in folate include liver, poultry, pork, shellfish, citrus fruits and juices, beans, green leafy vegetables, legumes and whole grains such as wheat bran. The Food and Drug Administration currently requires folate fortification of certain products. These products include enriched breads, cereals, cornmeal, pasta, rice and other grain products. Folate fortification makes it easier to meet your daily nutritional needs.
Balanced Diet
The best way to meet your daily requirements for folate is to eat a well-balanced diet. Unless you are of child-bearing age, you do not have to take a folic acid supplement to meet your daily needs. Select a variety of foods from each of the food groups, choosing bright colors whenever possible.
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