Folate belongs to a group of vitamins collectively known as the vitamin B complex. Folate, or vitamin B-9, is a water-soluble vitamin, which means that it dissolves in water in your body and excess amounts are excreted in your urine. Because of this, it is important that you consume adequate amounts of folate in your diet every day to keep your body functioning properly.
Functions
The folate in your diet works closely with vitamin B-12 and vitamin C to allow the body to break down proteins as well as to synthesize and use new proteins. Folate also works with vitamin B-12 to form new red blood cells, which deliver oxygen to and remove carbon dioxide from your tissues. Your body also relies on folate to create DNA, the genetic material in all of your cells. Folate is also vital during pregnancy because it allows new tissues and cells of the developing fetus to grow and function properly.
Food Sources
Folate may be naturally occurring or synthetic. Synthetic forms of folate are referred to as folic acid. Natural food sources of folate include citrus fruits and juices, beans, legumes, poultry, shellfish, pork, whole grains, wheat bran, organ meats such as liver and dark leafy green vegetables.
Enriched grains, especially cereal, contain folic acid. Because a large percentage of pregnancies are unplanned, in 1996, the Food and Drug Administration passed regulations that require enriched breads, cereals, pastas and rice to contain folic acid. Some cereals even contain 100 percent of the recommended daily value.
Folate Needs
Folate needs differ based on age and special conditions, such as pregnancy. Children between 1 and 3 need 150 mcg of folate per day, while children between 4 and 8 need 200 mcg per day. Adolescents between 9 and 13 should aim for 300 mcg per day. Both teenage males and females between 14 and 18 and teenagers and adults aged 19 and older need 400 mcg of folate per day. Pregnant teenagers and women over the age of 14 should increase their folate intake to 600 mcg per day, and lactating women should consume 500 mcg of folate daily.
Considerations
Most people get enough folate through the diet. If you are pregnant, it may be necessary for you to consume a multivitamin that contains folic acid for you to meet your daily needs. Too much folic acid, however, can hide the symptoms of a vitamin B-12 deficiency, which can lead to irreversible nerve damage. Because too much folic acid can be harmful, the upper limit for the vitamin has been set at 1,000 mcg per day. This number represents the amount of folic acid that you can consume daily without experiencing adverse health effects. You should always speak with your doctor before beginning any folic acid supplementation.
Member Comments