Folic acid, or folate, is a type of water-soluble B vitamin crucial for women of childbearing age. Folate is the form that occurs naturally in foods; whereas, folic acid is the synthetic variety, added to fortified foods and supplements. Folic acid is more bioavailable, meaning it is easier for your body to utilize. Getting adequate amounts of this important vitamin prior to conception and during pregnancy is essential for the normal growth of the fetus.
Dosage of Folic Acid
You need 400 mcg of folic acid as an adult. During pregnancy, this amount increases to 600 mcg and 500 mcg while breastfeeding. The risk of toxicity and harmful side effects from too much folic acid is low, since it is water soluble and your body excretes any excess that is not absorbed. The tolerable upper intake level for folic acid is 1,000 mcg, reports the Office of Dietary Supplements. Consuming more than this amount may cause adverse effects and mask the absorption of other nutrients.
Benefits
Folic acid has beneficial effects, especially at the beginning of your pregnancy. Rapid cell division and synthesis of genetic material, such as DNA and RNA, are required for growth and development. Adequate intake of folic acid is needed for these functions. If you don't have enough folic acid in your system, you risk having neural tube defects in the fetus. These defects affect the central nervous system and occur during the 21st and 27th days of pregnancy, often before you know you're pregnant, explains the Linus Pauling Institute. Prevent your risk of neural tube defects by consuming foods rich in folic acid and folate. If you are planning on becoming pregnant, your doctor may suggest taking a dietary supplement or multivitamin to increase your folic acid intake.
Negative Effects
While folic acid is essential during pregnancy, exceeding the recommended amount may cause adverse effects. High doses of folic acid could interfere with your prescription medications. Additionally, symptoms of B-12 deficiency and folic acid deficiency are similar. Increasing your folic acid intake could mask a problematic B-12 deficiency, known as megaloblastic anemia, or low red blood cell count.
Food Sources of Folic Acid
Since your body doesn't store folic acid, it is best to ingest it throughout the day. Eat foods at each snack or meal that have folic acid; plenty of foods provide all of the folic acid you need for a healthy pregnancy. Fortified breakfast cereals can provide all the folic acid you need for the entire day, per serving. A 1/2 cup serving of cooked spinach offers 100 mcg, four spears of asparagus have 85 mcg, 1/2 cup of steamed broccoli contains 50 mcg and 1 oz. of peanuts provide 40 mcg.
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