FOLIC ACID

Folacin, folate, vitamin B9

Description

Folic acid is essential for the synthesis of DNA and RNA, the genetic material of cells, and plays a vital role in cell division and the formation of red and white blood cells. It is also involved in the synthesis of the amino acid methionine from homocysteine.

During pregnancy, it prevents birth defects such as neural tube defects (spina bifida) and facial malformations (harelip).

Sources

The natural form of folic acid, as found in food, is known as folate.

Legumes, fortified cereals, leafy green vegetables, yeast and liver are some of the richest sources of folate. It is also found in citrus fruits, eggs, bananas, melons, nuts, seeds and mushrooms.

Approximate Folate Content
 Food  Portion  Content
 Artichoke 1 107 mcg
 Avocado 28 g 25 mcg
 Banana 1 24 mcg
 Beef liver 85 g 221 mcg
 Black-eyed peas 250 mL 358 mcg
 Brussels sprouts 250 mL 94 mcg
 Chestnuts 250 mL 100 mcg
 Chicken liver 1 113 mcg
 Chickpeas 250 mL 282 mcg
 Cooked asparagus 4 89 mcg
 Cooked broccoli 250 mL 168 mcg
 Food  Portion  Content
 Cooked spinach 250 mL 263 mcg
 Egg yolk 1 24 mcg
 Enriched white flour 250 mL 364 mcg
 Lentils 250 mL 358 mcg
 Okra 250 mL 269 mcg
 Orange, juice 250 mL 74 mcg
 Parboiled rice 250 mL 238 mcg
 Romaine lettuce 250 mL 76 mcg
 Soy 250 mL 269 mcg
 Sunflower seeds 32 g 76 mcg
 Yeast 7 g 164 mcg

Heat from cooking destroys 50 to 90% of folate found in foods.

Recommended Daily Allowance (RDA)

Recommended average daily nutrient intake that is sufficient to meet the nutrient requirements of nearly all (97 to 98%) healthy individuals in each age and gender group. The RDA should only be used as a guide for daily individual intake.

Folate Requirements
 Age  Men   Women 
 1-3 years 150 mcg 150 mcg
 4-8 years 200 mcg 200 mcg
 9-13 years 300 mcg 300 mcg
 14-18 years 400 mcg 400 mcg
 Age  Men   Women 
 19-50 years 400 mcg 400 mcg
 > 50 years 400 mcg 400 mcg
 Pregnancy   +200 mcg
 Breastfeeding   +100 mcg

The average Canadian diet consists of 200 mcg (or 0.2 mg) of folate.

Persons taking certain medications may be advised to increase their folate intake.

Deficiency

Body stores are sufficient to meet the body’s requirements for 4 months.

Symptoms include loss of appetite, anemia, diarrhea, inflamed tongue, nausea, heart failure and mouth ulcers.

Toxicity

No reported cases of toxicity.

Supplements

Folic acid supplements are more readily absorbed by the body than food folate. 1 mg of food folate is equal to 0.6 mg of synthetic folic acid taken with food.

Taking more than 1 mg of folic acid per day should only be done under medical supervision as it can mask symptoms of anemia caused by a vitamin B12 deficiency and can lead to irreversible neurological damage.

Taking 1 mg of folic acid per day may be used to prevent low-dose methotrexate toxicity.

Folic acid could help prevent heart disease by reducing homocysteine as well as certain types of cancer.

Use during pregnancy

The neural tube is the part of the embryo that will become the brain and spinal cord. Defects occur when the neural tube develops improperly, failing to close during the first weeks of pregnancy. To prevent neural tube malformations, women planning to become pregnant are advised to take folic acid supplements. It is important to discuss with your healthcare professional to determine the appropriate folic acid dose for you.

Watch what you eat. Diet has a significant impact on health!