Folate

Folic Acid, Folacin

ExRx.net > Nutrition > Micronutrients > Vitamin

Functions

  • coenzyme in synthesis of nucleic acids and protein
  • normal functioning of hematopoietic system

Deficiency

  • anemia
  • neural tube birth defects in newborns

Characteristics

  • slightly soluble in water
  • easily destroyed by heat in presence of acid
  • decreases when food is stored at room temperature

Good Sources

Natural

  • liver
  • green, leafy vegetables
  • broccoli
  • asparagus
  • beans
  • whole grains
  • citrus fruit

Food Quantity mg
Orange, navel 1 medium 47.6
Spinach, raw 1 cup 102.6
Beans, homemade baked 1 cup 121.4
Asparagus, boiled 1/2 cup 131.4

Artificial

  • enriched flour
  • wheat germ
  • Folic Acid (synthetic version of folate)

Recommended Daily Allowances (RDA)

  • Males (11 yrs. and older)
    • 400 mcg
  • Females (11 yrs. and older)
    • 400 mcg
  • Pregnant females
    • 800 mcg
  • Lactating females
    • 500 mcg
  • Children
    • 100-300 mcg
  • Infants
    • 30-45 mcg

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 yrs)
    • 1000 mcg

Intakes above UL may lead to negative health consequences.

Supplementation

  • 400 mcg for all women who may become pregnant,
    • in addition to the recommended amount of what they should normally consume in a balanced diet
    • help prevent birth defects
    • Pregnant women should take a 600 mcg supplement
  • A large dose may prevent the appearance of anemia in a case of pernicious anemia, but still permits neurological symptoms to develop.


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