Many dietary supplements and fortified foods contain added folic acid, the synthetic form of the B vitamin known as folate. Folate plays an essential role in DNA and RNA production, red blood cell formation and homocysteine metabolism. While naturally-occurring folate from foods does not pose any health risks , too much folic acid can have adverse effects.
Recommended Daily Intake
Adolescents and adults ages 14 and over should get at least 400 mcg of folate per day, according to the National Institutes of Health Office of Dietary Supplements. Pregnant women should get at least 600 mcg per day, and lactating women should get at least 500 mcg per day. Because alcohol can interfere with the body’s absorption of folate, people who consume alcohol regularly should get at least 600 mcg of folate per day, recommends the Harvard School of Public Health.
Maximum Daily Intake
The Institute of Medicine recommends limiting intake of folic acid from fortified foods and supplements to 1,000 mcg per day. Higher intakes may cause adverse effects. The Harvard School of Public Health recommends that people taking a daily multivitamin containing folic acid avoid consuming foods heavily fortified with folic acid, such as cereals and fortified grains.
Adverse Effects
Too much folic acid can mask the symptoms of anemia associated with vitamin B-12 deficiency, making this potentially serious condition much harder to detect. Prolonged vitamin B-12 deficiency can lead to irreversible neurological and nervous system damage. Too much folic acid can also speed up the growth of existing tumors, notes the Harvard School of Public Health.
Health Benefits
Adequate folate and folic acid intake before and during pregnancy significantly lowers the risk of neural tube defects, such as anencephaly and spina bifida. Since 1998, fortification of foods with folic acid has increased average daily folic acid intakes by about 100 mcg and reduced the number of babies born with neural tube defects by 25 to 50 percent in the United States, according to the Harvard School of Public Health. Sufficient folate intake also helps prevent elevated homocysteine levels, a risk factor for heart disease. The body also needs folate to produce healthy red blood cells and to prevent anemia.
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