Folic acid is a type of B vitamin that's key for cell growth and metabolism. Studies show that many people in the U.S. don't get enough folic acid.
Don't be confused by the different terms folate and folic acid. They have the same effects. Folate is the natural substance in whole foods. Folic acid is the synthetic version in supplements and fortified products.
Why do people take folic acid?
Folic acid supplements are standard for pregnant women and women who plan to become pregnant. Folic acid can lower the risk of preeclampsia and early labor. Folic acid also reduces the risk for devastating birth defects of a baby’s brain and spine -- spina bifida and anencephaly -- by 50% to 70%. Many doctors recommend that any woman of childbearing age take either a multivitamin or folic acid supplements. Folic acid can protect against birth defects that may occur before a woman knows she is pregnant.
Folic acid is used to treat deficiencies, which can cause certain types of anemia and other problems. Folate deficiencies are more common in people who have digestive problems, kidney or liver disease, or who abuse alcohol. When used to treat deficiencies, folic acid should be used along with vitamin B12. In addition to treating anemia, they work together to promote neurological health. Folic acid is also used to reduce the toxicity of the drug methotrexate in psoriasis and rheumatoid arthritis patients.
Folic acid supplements have been studied as treatments for many other conditions. These include heart disease, cancer (such as cervical cancer), chronic fatigue syndrome, Alzheimer's disease, and depression. So far, the results of these studies have been inconclusive.
How much folic acid should you take?
The recommended dietary allowance (RDA) includes the folic acid you get from both the food you eat and any supplements you take.
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Category
|
Folate (Folic Acid)
For children under 1, only an adequate intake (AI) is available
|
|
0-6 months
|
65 micrograms/day
Adequate Intake (AI) |
|
7-12 months
|
80 mcg/day
Adequate Intake (AI) |
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1-3 years
|
150 mcg/day
|
|
4-8 years
|
200 mcg/day
|
|
9-13 years
|
300 mcg/day
|
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14 years and up
|
400 mcg/day
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Pregnant women
|
600 mcg/day
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Breastfeeding
women |
500 mcg/day
|
The tolerable upper intake levels (UL) of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat folic acid deficiencies. But don't take more unless a doctor says so.
|
Category
(Children & Adults) |
Folate (Folic Acid)
Tolerable Upper Intake Levels (UL) |
| 1-3 years | 300 micrograms/day |
| 4-8 years | 400 mcg/day |
| 9-13 years | 600 mcg/day |
| 14-18 years | 800 mcg/day |
| 19 years and up | 1,000 mcg/day |
Can you get folic acid naturally from foods?
Good sources of folic acid (folate) are:
- Leafy green vegetables, like spinach, broccoli, and lettuce
- Beans, peas, and lentils
- Fruits like lemons, bananas, and melons
- Fortified and enriched products, like some breads, juices, and cereals
What are the risks of taking folic acid?
- Side effects. Folic acid is generally regarded as safe. Side effects are rare. High doses of folic acid might cause nausea, bloating, gas, and insomnia.
- Interactions. High doses of folic acid may block the effects of some seizure medicines. If you take any regular medicines, ask how they will affect your intake of folic acid. Many -- like diabetes drugs, sleeping pills, and some antibiotics -- can lower the amount of folic acid you absorb.
- Risks. Folic acid can sometimes mask the symptoms of serious and dangerous deficiencies of vitamin B12.
