Can A Non-pregnant Woman Have Too Much Folic Acid?

Folic acid, which is found in dietary supplements, is the synthetic form of a B vitamin called folate. Folate is very important during pregnancy because an adequate intake is associated with a significantly decreased risk of neural tube defects in infants. Folate is an important nutrient for non-pregnant women as well. Because folic acid is a water-soluble vitamin, toxicity is unlikely. However, do not take extremely large doses of the nutrient.

Function of Folate

Folate is involved in amino acid synthesis and is necessary for DNA synthesis, cell replication and the formation of red blood cells. Folate deficiency can lead to anemia and an elevated homocysteine level, which is associated with an increased risk of cardiovascular disease. Folate is abundant in the diet in dark leafy greens, dried beans and peas, broccoli, liver and citrus fruits. In the United States, grain products are fortified with folic acid.

Recommended Intake

The Institute of Medicine (IOM) recommends that healthy adults consume 400 mcg of folate per day. The IOM has also set an Upper Limit (UL) of 1,000 mcg per day of folic acid from supplements and fortified foods. According to a 1997 review article published in "The American Journal of Clinical Nutrition," no adverse side effects have been identified with high intakes of folate from food. The UL set by the IOM specifically applies to the intake of folic acid from supplements and fortified foods.

Consequences of Excessive Intake

The basis for the IOM's recommendation to limit folic acid intake to 1,000 mcg per day is the possibility of masking vitamin B-12 deficiency with high intakes of folic acid. Deficiency of vitamin B-12 causes a particular type of anemia, and folic acid can treat the symptoms of this anemia. However, relief of the symptoms might allow a B-12 deficiency to persist and cause permanent neurological damage before it is detected.

Conclusion

A healthy, non-pregnant woman can obtain adequate folate intake through a healthy diet including a variety of fruits, vegetables, legumes and whole grains. If you do choose to take a folic acid supplement, only take 400 mcg per day.