Folic acid is the manufactured form of folate, available as a supplement. It is an important supplement for women who are pregnant or trying to get pregnant, although everyone needs folate. It is a water-soluble B vitamin that has few side effects when consumed in relatively large amounts, as excess folate exits the body through the urine. That said, it's important to consume folic acid according to its recommended dietary allowance and your doctor's recommendations.
Folate and Folic Acid
Folate and folic acid are basically the same thing but folate is the natural B vitamin found in foods and folic acid is manufactured and sold as a supplement. According to the Office of Dietary Supplements, there is no risk of consuming too much folate, but there is a slight health risk of consuming too much folic acid from supplements. You can get much of your daily folate by consuming whole grains, fruits, vegetables, nuts, seeds and legumes.
Function
Folic acid helps support the formation of red blood cells in the body. It also plays a role in protein synthesis, cell growth and prevention of certain defects in unborn babies. It's needed to produce both RNA and DNA in the cells. As with any supplement, consuming too much of it will not yield a greater health benefit. Your body only uses folic acid or folate as needed, and the excess is flushed out of your system.
RDA
The RDA for folate intake for both men and women is 400 mcg per day. Pregnant women need slightly more at 600 mcg, while lactating women need about 500 micrograms per day. The tolerable upper limit of folate for adults is 1,000 mcg per day. Exceeding the UL of folic acid may trigger symptoms of vitamin B-12 deficiency. There is no UL for folate consumed from whole foods.
Risks
The risk of overdosing on folic acid is minimal, according to the ODS. However, excess folic acid above the UL of the supplement has provoked seizures in patients taking anti-convulsant medicines. If you're taking this type of medication, consult your doctor before taking folic acid supplements. Folic acid supplements may also negatively interact with other medications, such as those treating diabetes, Crohn's disease, cancer, rheumatoid arthritis and sedative drugs.
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