Folic Acid
Folic acid plays an essential role in the following:
- DNA synthesis
- Cell division
- Red blood cell formation
- The metabolism of certain amino acids (molecules that make up proteins)
- The synthesis of certain neurotransmitters
- Heart and blood vessel health
- Preventing birth defects such as neural tube defects (e.g., spina bifida) and facial malformations (e.g., cleft lip, colloquially known as harelip) during pregnancy
Other names
- Folate
- Vitamin B9
Folic acid and folate are two names for vitamin B9. Folates are naturally present in foods, while folic acid is the synthetic form of folate found in fortified foods and supplements.
Sources
The following foods contain folate:
- Enriched grain products (cereals, pasta, bread)
- Certain vegetables (boiled spinach, asparagus, edamame, and broccoli)
- Certain fruits (oranges, grapefruit, strawberries, bananas)
- Legumes (lentils, beans, chickpeas)
- Nuts and seeds (peanuts, sunflower seeds)
Approximate folate content
| Food | Portion | Content |
|---|---|---|
| Chicken liver, cooked | 75 g | 420 mcg DFE* |
| Lentils, boiled | 175 mL | 265 mcg DFE |
| Chickpeas, boiled | 175 mL | 210 mcg DFE |
| Spinach, boiled | 125 mL | 140 mcg DFE |
| Asparagus, boiled | 6 stalks | 135 mcg DFE |
| Fresh soybeans (edamame), boiled | 125 mL | 105 mcg DFE |
| Wheat germ, toasted | 30 g | 105 mcg DFE |
| Broccoli, boiled and chopped | 125 mL | 90 mcg DFE |
| Food | Portion | Content |
|---|---|---|
| Enriched white spaghetti, cooked | 125 mL | 90 mcg DFE |
| Avocado, raw | 1 half | 80 mcg DFE |
| Romaine lettuce, raw and chopped | 250 mL | 80 mcg DFE |
| Sunflower seeds, dry roasted | 60 mL | 77 mcg DFE |
| Whole eggs, fresh | 2 large | 77 mcg DFE |
| Instant oat cereals (oatmeal), cooked | 175 mL | 38 mcg DFE |
| Peanuts, dry roasted | 60 mL | 38 mcg DFE |
*DFE: dietary folate equivalent
Folates in food are heat-sensitive and can be destroyed by prolonged cooking. Choose cooking methods that limit folate loss, such as steaming, roasting, and microwaving. Also, avoid overcooking food.
Recommended daily allowance (RDA)
The RDA for folate is the daily folate intake required to meet the needs of most healthy individuals.
Folate requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 150 mcg | 150 mcg |
| 4-8 years old | 200 mcg | 200 mcg |
| 9-13 years old | 300 mcg | 300 mcg |
| 14-18 years old | 400 mcg | 400 mcg |
| Age | Men | Women |
|---|---|---|
| 19-50 years old | 400 mcg | 400 mcg |
| > 50 years old | 400 mcg | 400 mcg |
| Pregnancy | 600 mcg | |
| Breastfeeding | 500 mcg |
Deficiency
Folic acid deficiency is common. It can be caused by an inadequate dietary intake, increased needs (e.g., during pregnancy and breastfeeding), a malabsorption disorder, or certain medications. Alcohol can also interfere with its absorption.
Symptoms of low folic acid include the following:
- Reduced sense of taste
- Anemia
- Diarrhea
- Inflammation of the tongue
- Weight loss
- Depression
In adults, insufficient folic acid intake can lead to an increased risk of cardiovascular disease, cancer, and cognitive disorders. In fetuses, folic acid deficiency has been associated with a neural tube defect known as spina bifida.
Toxicity
Folic acid toxicity is rare. However, hypersensitivity reactions can occur, and an excessive intake could mask a vitamin B12 deficiency.
Supplements
Unless otherwise advised by your health care provider, take no more than 1 mg of folic acid per day as a supplement.
Folic acid supplements and neural tube defects
The neural tube is the part of the embryo that becomes the brain and spinal cord. Abnormalities occur when the neural tube does not close completely during the first weeks of pregnancy.
To prevent neural tube defects, it is recommended that all women who could become pregnant take a daily multivitamin supplement containing 0.4 mg of folic acid in addition to their dietary folate. Even women who are not planning to become pregnant should follow this recommendation, as many pregnancies are unplanned.
In addition, it is recommended to take the supplement for at least three months before becoming pregnant. If you're already pregnant and not taking folic acid, start taking it as soon as possible. From then on, you should take folic acid every day for the duration of your pregnancy.
Some women who are planning to become pregnant may benefit from a higher dose. Speak with your health care provider to determine the appropriate dose of folic acid for you.
Always watch your diet:
it has a strong impact on your health!© Copyright Vigilance Santé
The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.