Niacin and folic acid are part of the vitamin B-complex that cannot be stored in your body. Your body needs niacin for metabolism, the formation of DNA and the normal functioning of the nervous system and skin. Folic acid is needed for tissue growth and cell function. To avoid developing deficiencies, these vitamins must be obtained from your diet regularly.
Niacin
The Institute of Medicine's Food and Nutrition Board recommends 16 mg of niacin for males ages 14 and older and 14 mg for females of the same age. The recommended dietary allowance is 12 mg for children ages 9 to 13, 8 mg for ages 4 to 8 and 6 mg for age 1 to 3. Newborns up to 6 months require 2 mg, while infants aged 7 to 12 months require 4 mg of niacin. A deficiency in this vitamin can lead to pellagra, causing digestive problems, depression, fatigue, headache and memory loss. Too much niacin in the diet can lead to liver damage, high blood sugar levels and peptic ulcers.
Foods With Niacin
Niacin naturally occurs in a wide range of foods, including chicken, turkey, lean beef, liver and lamb. Fish selections include salmon, tuna, halibut, swordfish and haddock. Some products are enriched with niacin, such as breakfast cereals, malted drinks and white rice. Check the product label for further details. Other sources include legumes, seeds, milk, green leafy vegetables and tea. The Linus Pauling Institute notes that because many older adults do not consume enough niacin, they may require 20 mg from niacin supplements per day.
Folic Acid
The RDA of folic acid is 150 mg for children ages 1 to 3, 200 mg for ages 4 to 8, 300 mg for ages 9 to 13 and 400 mg for those 14 and older. A deficiency in folic acid can be caused by kidney dialysis, liver disease, anemia and gastrointestinal disorders. In adults, a deficiency can lead to weight loss, sore tongue, heart palpitations, poor memory and irritability. Folic acid deficiency in infants can cause a slow growth rate. In infants, a low folic acid intake during pregnancy can lead to the development of neural tube defects and a low birth weight. The American Congress of Obstetricians and Gynecologists recommends that pregnant women consume 600 mg of folic acid per day.
Foods with Folic Acid
Folic acid is added to products including rice, fortified cereals, pasta, flour and bread. Some cereals provide up to 100 percent of the daily requirement in one serving. Vegetable sources include beets, turnip greens, brussels sprouts, spinach, broccoli, asparagus, lettuce, corn and artichoke. Fruit sources include citrus, papaya, mango and strawberries. Folic acid is also present in liver, beef, beans and pulses.
References
- MedlinePlus; Niacin; February 2011
- Office of Dietary Supplements: Folate
- Medline Plus; Folic Acid in Diet; February 2011
- American Congress of Obstetricians and Gynecologists: Nutrition During Pregnancy
- USDA National Nutrient Database for Standard Reference: Reports by Single Nutrients
- Linus Pauling Institute; Niacin; Jane Higdon; August 2002
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