| Recommended Intake:
| Too Much Folate
| Major Food Sources
| Health Implications
| Tips for Increasing Your Folate Intake:
The B vitamin folate, also called folic acid, is a water-soluble vitamin. Water-soluble vitamins are stored in the body in very limited amounts and are excreted through the urine. Therefore, it is a good idea to have them in your daily diet. Folate is considered a crucial vitamin before and during pregnancy. Research has shown that folate deficiencies during pregnancy can lead to
birth defects in babies.
Folate's functions include:
- Helping amino acid metabolism and conversion
Aiding in the conversion of
- Producing and maintaining new cells
- Making DNA and RNA, the building blocks of cells
- Preventing changes to DNA that may lead to cancer
- Making red blood cells and preventing anemia
- Assisting in the creation of neurotransmitters (chemicals that regulate sleep, pain, and mood)
|Age Group (in Years)||Recommended Dietary Allowance|
|1 - 3||150 mcg||150 mcg|
|4 - 8||200 mcg||200 mcg|
|9 - 13||300 mcg||300 mcg|
|14 - 18||400 mcg||400 mcg|
|Pregnancy, 14 - 18||600 mcg||n/a|
|Lactation, 14 - 18||500 mcg||n/a|
|19+||400 mcg||400 mcg|
|Pregnancy, 19+||600 mcg||n/a|
|Lactation, 19+||500 mcg||n/a|
Folate deficiency is a common vitamin deficiency. It can occur for a variety of reasons, including:
- Need is increased, as with pregnancy
- Dietary intake is lacking
- Body is excreting more than usual
Medications interfering with the body's ability to use folate include:
Signs or symptoms of folate deficiency include:
- Megaloblastic anemia (shown by blood tests)
- Irritability, hostility
- Weight loss
- Apathy, forgetfulness
- Anorexia, loss of appetite
- Sore tongue, glossitis (inflammation of tongue)
- Heart palpitations
- Paranoid behavior
Too Much Folate
Large doses of folate can cause symptoms of vitamin B12 deficiency to appear. Vitamin B12 deficiency is common in older adults. Although folate supplementation will alleviate the anemia caused by the B12 deficiency, the nervous system damage caused by the B12 deficiency will continue. This is why it is important that you talk to your doctor before you take a folate supplement. It may be necessary for you to take vitamin B12 supplements along with the folate.
There is no upper limit for ingesting folate found naturally in foods. However, there are tolerable upper intake levels for folate consumed from fortified foods and supplements:
|Age||Micrograms (mcg) per day|
|1-3 years||300 mcg|
|4-8 years||400 mcg|
|9-13 years||600 mcg|
|14-18 years||800 mcg|
|Pregnant or nursing women up to 18 years||800 mcg|
|19 years and older||1,000 mcg|
|Pregnant or nursing women 19 years and older||1,000 mcg|
Major Food Sources
There is a variety of foods that contain folate. Some foods, like cereal, rice, and flour, are fortified with folate. Here is a list of major food sources and their folate content.
|Chicken liver, simmered||3.5 ounces||770|
|Fortified breakfast cereal||3/4 cup||
(check Nutrition Facts label)
|Soy flour||1 cup||260|
|Beef liver, braised||3.5 ounces||217|
|Chickpeas, canned||1 cup||160|
|Pinto beans, canned||1 cup||144|
|Spinach, boiled||1/2 cup||131|
|Lima beans, canned||1 cup||121|
|Wheat germ, toasted||1/4 cup||102|
|Asparagus, boiled||4 spears||85|
|Orange juice, fresh||8 fluid ounces||75|
|Spinach, raw||1/2 cup||54|
|Whole wheat flour||1 cup||53|
|Green peas, boiled||1/2 cup||50|
|White rice, long-grain||1/2 cup||45|
|Orange, navel||1 medium||44|
|Peanuts, dry roasted||1 oz||41|
|Wheat flour||1 cup||40|
|Broccoli, boiled||1/2 cup||39|
|Tomatoes, sun-dried||1 cup||37|
|Tomato juice, canned||6 oz||35|
|Peanut butter, crunchy||2 tablespoons||29|
|Cashews, dry roasted||1 ounce||20|
|Bread, whole wheat||1 slice||15|
The following populations may be at risk of folate deficiency and may require a supplement:
Pregnant women—Folate is critical for the production and maintenance of new cells. This is especially important during pregnancy—a period of rapid cell division.
People who consume excessive amounts of alcohol—Folate deficiency has been observed in
alcoholics. Alcohol interferes with the absorption of folate and increases excretion by the kidneys. In addition, many alcoholics tend to have diets low in essential nutrients, like folate.
People on certain medicines—Certain medicines can interfere with the body's ability to use folate. Check with your doctor about supplementation if you are on medicine that may affect your folate levels.
People with inflammatory bowel diseases—Malabsorption of folate can occur with inflammatory bowel diseases.
The elderly—Many elderly have low blood levels of folate, which can occur from low intake of the vitamin or problems with absorption.
In 1991, a landmark study found a relationship between folate and birth defects. Subsequent research has supported the finding that adequate folate intake during the period before and just after conception protects against a number of neural tube defects, including
The crucial period is before and very early after conception—a time when most women do not know they are pregnant. Therefore, the recommendation is that all women of childbearing age make sure they have a folate intake of at least 400 mcg.
Tips for Increasing Your Folate Intake:
To help increase your intake of folate:
- Spread a little avocado on your sandwich in place of mayonnaise.
- Drink a glass of orange juice or tomato juice in the morning.
- Add spinach to your scrambled eggs.
- Slice a banana on top of your breakfast cereal.
- Sprinkle some toasted wheat germ on top of pasta or a stir-fry.
- Throw some chickpeas or kidney beans into a salad.
- If you take a vitamin supplement, make sure it contains folate.
Duyff RL. The American Dietetic Association's Complete Food & Nutrition Guide. 3rd ed. Hoboken, NJ: John Wiley and Sons, Inc.; 2006.
Folate. Office of Dietary Supplements, National Institutes of Health website. Available at: http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/. Accessed June 28, 2012.
Folate deficiency. EBSCO DynaMed website. Available at: http://ebscohost.com/dynamed. Updated December 15, 2010. Accessed June 28, 2012.
Folic acid. EBSCO DynaMed website. Available at: http://ebscohost.com/dynamed. Updated October 14, 2011. Accessed June 28, 2012.
Garrison R, Somer E.
The Nutrition Desk Reference. New Canaan, CT: Keats Publishing; 1995.
Last reviewed June 2012 by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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