How Much Folic Acid Does A Woman Need?

Folate, also known as folic acid, is an essential vitamin that is derived from the group of B vitamins. Folic acid is essential to preventing anemia during pregnancy as well as the occurrence of birth defects. Folic acid recommendations for men and women are generally the same. However, if you are a woman, the recommendations have some additional variation based on your health status.

General Recommendation for Women

If you are a female teen between the ages of 14 and 18 or if you are a woman age 19 and older, the recommendation for your folic acid intake is the same. The National Institutes of Health, NIH, recommends that you consume at least 400 mcg of folic acid each day.

Pregnancy

If you are pregnant, NIH recommends that you increase your intake of folic acid. Folic acid during pregnancy is key to supporting both your and your baby's health. Without adequate intake, the risk for developing conditions such as spina bifida, a spinal cord deficiency, and anencephaly, a condition of underdevelopment of the brain, are increased. According to NIH, if you are pregnant you should consume 600 mcg of folic acid per day.

Lactation

If you are lactating and breastfeeding your baby, you can slightly decrease your intake of folic acid. After the baby is born, folic acid is still needed to support your health. If you are lactating, NIH advises that you consume 500 mcg of folic acid.

Sources of Folic Acid

Several foods contain significant amounts of folic acid to help you meet your daily recommended intake. For example, fortified breakfast cereals can contain up to 400 mcg of folic acid per serving. A 1/2-cup serving of black-eyed peas or spinach contains approximately 100 mcg of folic acid.

Folic Acid Supplements

According to the NIH, you should not take more than 1,000 mcg of folic acid in the form of a supplement. Taking folic acid supplements should only be done with the recommendation and supervision of your physician. In addition to meeting the folic acid needs, taking a folic acid supplement can reduce the deficiency of vitamin B-12.