Recommendation For Folic Acid

Folic acid, also known as folate, is a B vitamin responsible for creating enzymes that assist the body in creating DNA for your body to make new cells. Folic acid primarily refers to the form found in vitamin supplements and fortified foods. Folate is the form naturally occurring in foods. Deficiency of folic acid causes many problems in the body, most notably birth defects for pregnant mothers who do not receive enough folate throughout pregnancy.

Recommended Dietary Allowance for Folic Acid

The recommended dietary allowance, or RDA, is a scientifically-proven amount of a nutrient needed each day to prevent deficiency depending on age and gender. Males and females have the same RDA for folic acid at each age group. The 1- to 3-year-old age group requires 150 micrograms, or mcg. Children ages 4 to 8 require 200 mcg. Boys and girls ages 8 to 13 require 300 mcg. Men and women ages 14 and older require 400 mcg. Pregnant mothers require 600 mcg and breastfeeding mothers require 500 mcg.

The Importance of Folic Acid for Women of Child-Bearing Age and Pregnant Mothers

According to the U. S. Public Health Service and Centers for Disease Control and Prevention, all women of childbearing age should consume 400 mcg of folic acid daily to prevent two common and serious birth defects, spina bifida and anencephaly. Since half of all U.S. pregnancies are unplanned, women between 15 and 45 years old should consume folic acid daily because these serious birth defects occur in the first 3 to 4 weeks after conception, when most women don't know they are pregnant yet. The CDC estimates that 50 to 70 percent of these birth defects are preventable if women follow the simple recommendation of consuming 400 mcg of folic acid each day.

Sources of Folic Acid and Folate

Folic acid is available in most multivitamins, but you may also take individual folic acid vitamins if you do not want to take a multivitamin. Prenatal vitamins are most useful two to three months prior to conception and contain 800 mcg of folic acid. Folate, the food form of folic acid has many different sources you can choose from. Good sources of folate are green, leafy vegetables, breakfast cereals, whole grains, chickpeas, black beans, pinto beans, lentils, kidney beans, seeds, asparagus and citrus fruits. While taking a vitamin containing folic acid, keep in mind that you can eat these foods as well for additional folate, but even too much folic acid can cause other health problems to go unnoticed. Try to keep your folate intake less than 1,000 mcg a day.

Cautions

Do not take a folic acid supplement greater than 1,000 mcg per day because it can cause symptoms of vitamin B12 deficiency. Permanent nerve damage can occur if vitamin B12 deficiency goes untreated. Folic acid is a water-soluble vitamin, so excess amounts can leave your body through sweat and urine. No evidence exists suggesting folate from food can cause harm to your body. Aside from causing birth defects, folic acid deficiency can cause a form of anemia, deterioration of your digestive tract, mental confusion and fatigue. Please consult with your physician before going on a folic acid supplement or if you are increasing your folate intake for pregnancy.