Folic acid cannot be made by your body, so it must be obtained from your diet on a daily basis. Most people in the U.S. consume enough folic acid because it is found in a wide range of foods. However, pregnant women, breastfeeding mothers and people on kidney dialysis are likely to develop a deficiency. People with liver disease or malabsorption disorders may also have a deficiency.
Deficiency
Folic acid deficiency can lead to megaloblastic anemia in adults. Symptoms of a deficiency include weight loss, weakness, diarrhea, irritability, headache and heart palpitations. A deficiency during pregnancy can lead to a premature birth or low birth weight. It can also cause the baby to develop heart and neural tube defects, such as spina bifida and anencephaly. A folic acid deficiency in children and infants can lead to a poor growth rate.
Recommended Allowance
The Institute of Medicine's Food and Nutrition Board has established recommended dietary allowances, or RDA, for folic acid. The RDA is 400 mcg for people ages 14 and older, 300 mcg for children ages 9 to 13, 200 mcg for ages 4 to 8 and 150 mcg for ages 1 to 3. Pregnant women require 600 mcg, while breastfeeding mothers require 500 mcg daily. The RDA is 80 mcg for infants ages 7 to 12 months and 65 mcg for newborns up to 6 months.
Dietary Sources
Green vegetables are a rich source of folic acid, including broccoli, artichoke, okra, spinach, peas, Brussels sprouts, collards and turnip greens. Fruit selections include papaya, mango, raspberries, strawberries and citrus fruits. Folic acid also naturally occurs in several types of beans and pulses. Manufacturers add this vitamin to certain products, such as ready-to-eat breakfast cereals, egg noodles, pasta, bread and white rice. Check the product label for further details.
Considerations
The National Institutes of Health Office of Dietary Supplements advises women of childbearing age and women wanting to get pregnant to consume folic acid-rich foods as well as folic acid supplements. An excess of supplemental folic acid can lead to vitamin B-12 deficiency, causing loss of balance, nerve damage, anemia and dementia. If you are over age 50, check with your physician before taking a folic acid supplement. The Institute of Medicine has established a tolerable upper intake level, or UL, for folic acid from foods and supplements. The UL is 1,000 mcg for adults, including pregnant and breastfeeding women, 800 mcg for teenagers ages 14 to 18, 600 mcg for ages 9 to 13, 400 mcg for ages 4 to 8 and 300 mcg for ages 1 to 3.
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