Folic acid, the synthetic form of the B-vitamin called folate, is typically measured in micrograms rather than grams. Getting 800 g of folic acid is much higher than the tolerable upper intake level, which is the maximum amount that can be taken without increasing the risk of adverse side effects. If you are planning on taking a supplement that contains folic acid, it is important to learn about the recommended dietary allowance and tolerable upper intake levels to ensure you get the amount appropriate for your situation. Always talk to a doctor or pharmacist if you have any questions about how much to take.
Recommended Dietary Allowance
The recommended dietary allowance, or RDA, for folate are based on age and medical condition. Healthy children between 1 and 3 years of age should aim to get about 150 micrograms of folate each day, those between 4 and 8 years of age should get about 200 micrograms of folate a day, and those between 9 and 13 years should get about 300 micrograms a day. Most individuals older than 13 should get 400 micrograms of folate each day.
Special Circumstances
Some individuals need more folate each day due to medical condition. Women should get 600 micrograms of folate per day during pregnancy and 500 micrograms of folate per day while breast-feeding. Those with a medical condition that cause an increased need for folate may also need more per day. This includes people suffering from alcohol abuse, kidney dialysis, certain anemias, malabsorption, liver disease, as well as those taking a medication that interferes with folate utilization. Individuals with any of these conditions should follow their doctor's recommendations regarding the appropriate amount of folate to get each day.
Tolerable Upper Intake Levels
The Institute of Medicine establishes not only the recommended dietary allowance, but a tolerable upper intake level as well. The UL for folate is based on the amount of folic acid consumed through fortified foods and supplements. There is no health risk, or UL, for folate that comes from food, according to the Office of Dietary Supplements. The UL amounts are 300 micrograms of folate per day for 1- to 3-years-old, 400 micrograms a day for those 4- to 8-years-old, 600 micrograms a day for those 9- to 13-years-old and 800 micrograms a day for those 14- to 18-years-old. Most adults older than 18 can consume up to 1,000 micrograms of folate a day without experiencing adverse side effects.
Getting Too Much
Folic acid is a water-soluble vitamin, which means that excess intake is usually excreted through urination. Because of this, the risks of getting too much folic acid are less dangerous than getting too much of certain other vitamins or minerals. However, this is not to say that there are no risks. Too much folic acid may provoke seizures in those taking anti-convulsant medications. It also may cause numbness or tingling, weakness, confusion, fatigue, difficulty concentrating or mouth pain, according to Drugs.com. Increased amounts of folic acid may also mask a vitamin B-12 deficiency. This is important because a vitamin B-12 deficiency can have many serious side effects, including permanent nerve damage, if left untreated. Adults 50-years-old or older are at a greater risk than others of developing a vitamin B-12 deficiency, so these individuals should be particularly cautious about getting more than the recommended dietary allowance of folic acid.
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