The names folic acid and folate both refer to a kind of B vitamin (vitamin B9).
Folate is a B vitamin that may be found in a variety of foods, including green leafy vegetables, citrus fruits, and legumes.
Folic acid is a synthetic (man-made) form of folate. It may be found in supplements and foods that have been fortified.
Folic acid and folate are two names that are sometimes used interchangeably.
Folic acid dissolves in water. Excessive levels of the vitamin are excreted in the urine. This signifies that folic acid is not stored in your body. You must consume the vitamin on a regular basis, either via diet or supplementation.
Function
Folate serves a variety of purposes in the body, including:
- Aids in the growth and function of tissues and cells.
- Helps the body break down, utilise, and generate new proteins by combining vitamin B12 with vitamin C.
- It aids in the formation of red blood cells (helps prevent anemia)
- Aids in the production of DNA, the genetic information-carrying building block of the human body.
Folate deficiency may result in:
- Diarrhea
- Gray hair is a common occurrence.
- Ulcers in the mouth
- Ulcerative colitis
- Poor growth
- Tongue swells (glossitis)
It may also cause anaemia in certain people.
Because it's difficult to acquire enough folate from meals, women considering pregnancy should take folic acid supplements. Preventing neural tube problems, such as spina bifida, begins with getting enough folic acid before and throughout pregnancy. Higher folic acid dosages before conception and throughout the first trimester may reduce the risk of miscarriage.
Folic acid supplements may also assist with menstruation issues and leg ulcers if you don't get enough folate in your diet.
Sources of Food
The following foods contain naturally occurring folate:
- Vegetables with dark green leaves
- Beans and peas that have been dried (legumes)
- Fruits and liquids made from citrus
Vitamins have been added to the dish, making it fortified. Folic acid is currently added to a lot of meals. Here are a few examples:
- Enriched breads
- Cereals
- Flours
- Corn Meals
- Pastas
- Rice
- Other grain products
There are also various folic acid-fortified pregnancy-specific products on the market. Some of them are at or over the recommended daily allowance for folate. Women should avoid including a lot of these goods in their meals, even if they are taking a prenatal multivitamin. Taking more isn't necessary, and it doesn't bring any value.
The maximum amount of folic acid that may be consumed in a day is 1000 micrograms (mcg). This limit is based on the amount of folic acid found in supplements and fortified foods. It has nothing to do with the folate that occurs naturally in meals.
Consequences
When used in the prescribed amounts, folic acid is safe. Water dissolves folic acid. This implies that it is eliminated from the body on a regular basis via urine, preventing excess levels from accumulating in the body.
Folic acid intake should not exceed 1000 mcg per day. Vitamin B12 deficiency may be disguised by taking more folic acid.
Recommendations
Eating a broad range of meals is the best approach to meet your daily vitamin requirements. Because folic acid is abundant in the food supply in the United States, most individuals receive enough of it in their diet.
Spina bifida and anencephaly are two birth abnormalities that may be prevented with folic acid.
In addition to the folic acid present in fortified foods, women of reproductive age should take at least 400 micrograms (mcg) of folic acid per day.
Women who are pregnant should take 600 micrograms per day, or 1000 micrograms per day if they are expecting twins.
The Recommended Dietary Allowance (RDA) for vitamins specifies how much of each vitamin the average person should consume each day.
For each individual, the RDA for vitamins may be utilised as a target.
The amount of each vitamin you need is determined by your age and gender. Pregnancy and diseases are other crucial things to consider.
Recommended Intakes for Individuals - Daily Reference Intakes (DRIs) for folate from the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine:
Infants
- 0 to 6 months: 65 mcg/day*
- 7 to 12 months: 80 mcg/day*
*The Food and Nutrition Board set an Acceptable Consumption (AI) for folate for babies aged 0 to 12 months that is comparable to the mean folate intake in healthy, breastfed newborns in the United States.
Children
- 150 mcg/day for 1 to 3 years
- 200 mcg/day for children aged 4 to 8.
- 300 mcg/day for children aged 9 to 13.
Adults and adolescents
- 400 mcg/day for males 14 and up
- 400 mcg/day for females 14 and up
- 600 mcg/day for pregnant females of all ages
- 500 mcg/day for females of all ages who are breastfeeding
