Folic acid is the synthetic form of a water-soluble B vitamin known as folate. This nutrient is necessary for the prevention of anemia during pregnancy. It helps build and maintain cells and is needed to create normal red blood cells. Folate occurs naturally in citrus fruits, leafy green vegetables, and dried beans and peas. Grapefruit is actually a good source of folate. Although grapefruit is known to adversely interact with some medications, it does not appear that a problem exists in consuming grapefruit or its juice at the time of folic acid supplementation intake.
Recommended Dietary Intake
For children up to 6 months old, 65 mcg of folic acid per day are recommended. For toddlers, 150 mcg per day is typically sufficient. From the age of about 4 until the teen years begin, 200 to 300 mcg is suggested. Adults should include approximately 400 mcg of folate in their diets each day. Pregnant women should increase the intake to 600 mcg per day, and lactating women should increase intake to 500 mcg. Discuss your appropriate folate intake with your physician.
Folate Deficiency Symptoms
Folate deficiency may occur when a need for increased folate exists but is not being met. Such conditions are pregnancy, alcohol abuse, liver disease, kidney dialysis and certain forms of anemia. Folate deficiency can slow growth rate in infants and children. Other indications of folate deficiency include loss of appetite, weight loss, weakness, headaches, heart palpitations, irritability, forgetfulness, sore tongue and behavioral disorders. Discuss any symptoms with your physician before increasing dietary supplement intake.
Excess Folic Acid
Since folate is a water-soluble vitamin, excess intake is typically lost via urine. Ingestion of folate from natural food sources does not suggest any known health risk. Toxicity from folic acid supplements and fortified foods is low, due to its water solubility. Certain medications may be affected by folic acid. If you are taking any medication, consult with your physician before increasing amounts of folic acid in your diet.
Pregnancy
Folate is very important if you are considering pregnancy or are already pregnant. By taking sufficient folate just before and right after becoming pregnant, you help protect against neural tube defects that can result in malformations of the spine, brain and skull. A healthy diet, which includes foods containing folate, along with adequate folic acid is known to significantly reduce the risk of neural tube defects.
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