Folate, a B vitamin, plays an important role in red blood cell production, DNA and RNA production and homocysteine metabolism. Many dietary supplements and fortified foods contain folic acid, the synthetic form of folate. While too much folic acid may have adverse effects, the amount of folic acid found in typical multivitamins does not cause harm, according to the Harvard School of Public Health.
Health Benefits
Sufficient intake of folate or folic acid before and during pregnancy greatly reduces the risk of neural tube birth defects such as spina bifida and anencephaly. Folic acid supplementation may reduce heart disease risk in people with low folate intake, especially in countries that do not fortify foods with folic acid, according to the Harvard School of Public Health. The body also needs sufficient folate to produce healthy red blood cells and maintain normal homocysteine levels. Insufficient folate can lead to elevated homocysteine levels, a risk factor for heart disease.
Health Risks
While naturally occurring folate from foods poses no health risks, high folic acid intake can have negative health effects. Too much folic acid from supplements and fortified foods can mask symptoms of vitamin B-12 deficiency, making the condition hard to detect. Untreated vitamin B-12 deficiency can cause permanent neurological and nervous system damage. Too much folic acid may also accelerate the growth of existing tumors, according to the Harvard School of Public Health.
Recommended Intake
Males and females ages 14 and over should get at least 400 mcg of folate per day, and pregnant women should get at least 600 mcg per day, according to the National Institutes of Health Office of Dietary Supplements. Because alcohol interferes with folate absorption, people who regularly drink alcohol should also get at least 600 mcg of folate per day, notes the Harvard School of Public Health.
Upper Intake
The Institute of Medicine recommends limiting folic acid intake to 1,000 mcg per day. The Harvard School of Public Health recommends that people who take a daily multivitamin with folic acid avoid foods fortified with high amounts of folic acid, such as breakfast cereals and fortified grain products.
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