Folic acid is a synthetic form of the B-vitamin called folate. Supplements and fortified foods contain folic acid. Folate and folic acid play an essential role in cell production. Pregnant women need high amounts of folate to make DNA and RNA. Adults and children require folate for the production of healthy red blood cells and the prevention of anemia.
Folate versus Folic Acid
The body absorbs synthetic folic acid more readily than naturally occurring dietary folate. Recommended Dietary Allowances express daily folate needs in dietary folate equivalents. One dietary folate equivalent, or DFE, equals 1 microgram of folate from food and 0.6 micrograms of folic acid from supplements. In other words, you can fulfill your daily folate needs with smaller amounts of folic acid.
Daily Intake for Children and Teenagers
Children ages 1 to 3 need 150 micrograms of folate per day, or 90 micrograms of folic acid. Children ages 4 to 8 need 200 micrograms of folate per day, or 120 micrograms of folic acid. Children ages 9 to 13 need 300 micrograms of folate per day, or 180 micrograms of folic acid, and teenagers ages 14 to 18 need 400 micrograms of folate per day, or 240 micrograms of folic acid.
Daily Intake for Adults
Adults men and women ages 19 and over need 400 micrograms of folate per day, or 240 micrograms of folic acid. Some adults may need extra folic acid from supplements, including those undergoing kidney dialysis, those with chronic malabsorption problems, those with liver disease and those diagnosed with anemia from folate deficiency. Alcoholics may also need to take folic acid supplements to compensate for alcohol's interference with folate absorption.
Daily Intake for Pregnant and Lactating Women
Pregnant women and women who may become pregnant must consume adequate amounts folate to protect against neural tube birth defects in babies. Pregnant women need 600 micrograms of folate per day, or about 400 micrograms of folic acid. Lactating women need 500 micrograms of folate per day, or 300 micrograms of folic acid. However, speak to your doctor if you are pregnant or thinking about becoming pregnant to ensure you are getting enough folic acid.
Food Sources
Dried beans and peas, citrus fruits and leafy green vegetables all provide healthy natural sources of folate. A ½ cup serving of spinach provides 100 micrograms of folate, a ½ cup serving of great northern beans provides 90 micrograms of folate and four asparagus spears provides 85 micrograms of folate. Fortified breakfast cereals can provide as much as 400 micrograms of folate per serving.
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