Folic acid is the synthetic form of folate, also known vitamin B-9. One of eight B vitamins, folate aids in the metabolism of proteins, fats and carbohydrates for energy and cell repair. Because folate is found in a variety of plant-based and animal-based foods, deficiencies of this vitamin are uncommon in the United States. However, if a folate deficiency develops, taking folic acid supplements or consuming folate-rich foods may help correct a deficiency.
Dosage
The recommended daily intake of folic acid for adolescents and adults is 400 micrograms, according to the University of Maryland Medical Center. Consuming between 400 and 800 micrograms per day is typically sufficient to correct a deficiency, according to Drugs.com. However, if you have heart disease, you may need as much as 1,200 micrograms per day, but you should only take dosages this high under the supervision of a physician. Recommended dosages for children include 300 micrograms for ages 9 to 13, 200 micrograms for ages 4 to 8, 150 micrograms ages 1 to 3, and 80 micrograms for children under age 1.
Deficiency Symptoms
A sore, reddened tongue is a most common symptom of folic acid deficiency. Breathing difficulties, fatigue, stomach upset, poor growth and muscle weakness are also possible physical symptoms. Folic acid deficiency may also cause paranoia, insomnia and poor memory. However, these symptoms may be the results of numerous other conditions and as such, talk to your doctor before assuming you are deficient in folic acid.
Sources
Folic acid is widely available in supplement form, usually as part of a multi-vitamin or B-complex supplement. You can also obtain folate in your diet. This vitamin is also found in plant-based foods such as kale, asparagus, spinach, whole grains, brown rice, dates and lentils. For example, a 1-cup serving of asparagus contains 70 micrograms of folate, and the same-sized serving of cooked spinach contains 263 micrograms, according to the USDA National Nutrient Database.
Considerations
Taking more than 800 micrograms of folic acid per day can mask a deficiency of vitamin B-12. A deficiency of vitamin B-12 can cause permanent nerve damage, according to the University of Maryland Medical Center. Folic acid may decrease the effectiveness of tetracyclines, which are prescription antibiotics. Some medications, such as antacids and cholesterol-lowering drugs, may interfere with your body's ability to absorb folate.
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