Your body needs folate, or B-9, a naturally occurring vitamin in foods to fulfill many metabolic processes, including cell formation. You can get folate from whole foods or its synthetic counterpart, folic acid, from fortified foods, such as some cereals. An important function of folate and folic acid in the body is red blood cell formation. Adequate supplies of folate help create a blood count strong enough to deliver oxygen, which is needed to produce energy, efficiently throughout the body.
Sources of Folic Acid and Folate
Both natural and synthetic vitamin B-9 helps you maintain sufficient red blood cells for normal cellular energy. The Food and Drug Administration suggests that individuals at risk for B-9 deficiency, such as pregnant women, ingest both folate and folic acid from food sources. Natural folate is found in dry beans, leafy green vegetables, liver and eggs. Foods enriched with synthetic folic acid include ready-to-eat cereals, breads, rice, pasta and flour. When your blood count dips due to low folate levels, folic acid offers a quick energy boost because it exists in some food and supplements in larger amounts than the natural folate in whole foods.
In Healthy People
Sufficient daily intake of folic acid and folate help you maintain normal energy levels. The recommended daily value of B-9 in either form is 400 micrograms for adults, according to the U.S. Department of Agriculture. This amount is the dietary folate equivalent, a figure designed to equalize the different absorption rates by the body of folate and folic acid. You’ll find it listed on the nutrition facts label of packaged foods in relation to a suggested serving.
In Anemic People
Anemia causes fatigue due to decreased oxygen circulation to body cells. If you have vitamin-deficiency anemia, your doctor may suggest eating a folic acid–fortified cereal daily and taking a mineral supplement to restore your energy level. Dietary shortages of one nutrient, however, may accompany shortages of others. You might need additional input of other nutrients essential to blood cell production, such as vitamin B-2, or riboflavin, B-6, B-12 and C.
In Pregnant Women
Your vitamin B-9 levels may not be able to step up red blood cell production to offset the dilution of your blood that occurs during the first trimester of pregnancy. To avoid anemia and preserve your energy levels, the FDA recommends that women of child-bearing age increase their vitamin intake by utilizing both folate and folic acid food sources.
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