Folate and folic acid are forms of vitamin B. The terms are often used interchangeably; however, folate occurs naturally in food, whereas folic acid rarely occurs in food. Folic acid is the form most often used in vitamin supplements and fortified foods. A man's body needs a variety of nutrients, including folic acid, to function properly. This nutrient aids in many metabolic functions, as well as helping to form new cells. Your body requires a certain amount of many nutrients every day; this amount may vary between men and women. Knowing how much folic acid a man needs each day may help you achieve a good intake and prevent deficiency symptoms.
Recommended Intake
The average man requires 400 micrograms of folic acid each day, a standard intake set by the U.S. Food and Nutrition Board. Your doctor may recommend that you have a higher or lower intake depending on your overall health. If you doctor provides you with a different intake goal, follow the specific requirements set by your doctor.
Sources
You and your doctor may determine that you should take a daily supplement to ensure that you have the necessary intake of this vitamin each day. However, food sources can help you meet your recommended intake. For example, a 1/2 cup serving of frozen, cooked spinach provides around 100 mcg of folate and four spears of asparagus provide 85 micrograms. Other food sources include broccoli, peanuts, eggs and avocado. Fortified cereals can also provide you with folic acid.
Deficiency
Low levels of folic acid in your system may cause weakness, headaches and diarrhea. You may also experience loss of appetite and weight loss. Other symptoms include diarrhea and behavior changes. To check for a deficiency, your doctor tests your blood to determine how much of the nutrient you have in your system. If you have a deficiency, your doctor may recommend that you increase your intake of folic acid, perhaps to more than the daily recommended intake. Your doctor will most likely follow up, checking your levels periodically and adjust your intake needs accordingly.
Considerations
If you suspect that you have a deficiency in folic acid or any other nutrient, contact your doctor. As well, if you know you do not follow a healthful diet that provides you with good nutrition, your doctor can help you formulate an eating plan that will help you achieve the necessary intake of folic acid and the other nutrients you need to stay healthy.
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