Folate

Folic Acid, Folacin

Functions

• coemzyme 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.