Folic acid gets plenty of press as a nutrient necessary for proper prenatal development. But sometimes people who aren't pregnant, and even some of those who are, wonder whether there is such as thing as too much folic acid and whether this presents any risks to health. While there are recommended minimum and maximum doses of this nutrient, most people don't need to worry about dangerous results from consuming too much.
Folic Acid
Folic acid is the synthetic form of folate, a water-soluble B vitamin naturally present in some foods. Folate helps the body produce DNA, RNA and red blood cells. It also helps with metabolism of the amino acid homocysteine. Most importantly, folate ensures the normal development of the fetal spinal cord and brain, so adequate levels protect against birth defects such as spina bifida. Folate and folic acid supplementation might also help prevent other birth defects, including congenital heart problems. Because it is difficult for pregnant women to get enough folate through a normal diet, folic acid is frequently added to foods to boost the folic acid intake of the general population.
Minimum Dose
The minimum folate or folic acid dose recommended for a given individual depends on age. Children ages 1 to 3 should get 150 micrograms per day, while children ages 4 to 8 need 200 micrograms daily. Between the ages of 9 and 13, children need 300 micrograms. Everyone over age 14 needs 400 micrograms of folate or folic acid a day. During pregnancy, a woman should get at least 600 micrograms per day, and lactating mothers need 500 micrograms a day.
Maximum Dose
In general, excess folic acid in the system is not considered dangerous. Because it is a water-soluble vitamin, the body can typically eliminate excess folic acid through the urine. However, consuming too much at one time could cause problems for some individuals. Doses of more than 1,000 micrograms of folic acid a day can mask the symptoms of a vitamin B-12 deficiency in some people, so this is the upper limit recommended for those age 19 and older. Teens ages 14 to 18 should limit their intakes to 800 micrograms per day. The limit for children ages 9 to 13 is 600 micrograms daily. Kids ages 4 to 8 should get no more than 400 micrograms per day and toddlers 1 to 3 should get less than 300 micrograms daily. Folate from whole foods does not appear to cause problems for healthy individuals, so these limits are strictly for folic acid from supplements or fortified foods.
Special Circumstances
According to the Linus Pauling Institute, some individuals have a genetic mutation that might increase their requirements for folate. This mutation and its impact on folate remains under investigation as of 2011, so no specific additional dose is currently recommended for these individuals. Because alcohol intake reduces folate absorption, alcoholics may also need higher daily doses of this nutrient. Some pregnant women who have previously had a baby with a neural tube defect may need to take much higher doses of folic acid during pregnancy -- up to 4 mg per day in some cases. However, you should only take extremely high doses of folic acid under the supervision of a physician.
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