Recommended Daily Allowance for Folate

What is Folate?

Also referred to as folic acid, folinic acid, vitamin Bc, vitamin M, pteroyl glutamic acid, folate is a water-soluble member of the B vitamin family. One of the easiest vitamins to be deficient in! Also, it is depleted by large doses of vitamin C, so if you take a vitamin C supplement, increase your intake of Folic Acid accordingly.

Functions of Folate in Diet

Folate/folic acid is needed for the metabolism of RNA (ribonucleic acids) and DNA (deoxy-ribonucleic acids) in the body cell protein synthesis. Also important in blood formation and immunity.

Folate: Recommended Daily Allowance (RDA)

US RDA: 400mcg
EU RDA: 360mcg

People Who Need More Folate in Diet

Individuals with an increased risk of folate deficiency include:

- Heavy drinkers
- Pregnant moms
- Women on the birth control pill
- Strict vegetarians (vegans)
- The elderly

Folate (Folic Acid or Folacin) Intake During Pregnancy

Pregnancy significantly increases a woman’s need for folate. It is essential for protein synthesis, new cell formation, and blood. Sufficient folate/folic acid has been shown to be important in preventing neural tube defects, such as spina bifida and anencephaly and is essential to the formation of red blood cells. Folate deficiency can result in a condition called megaloblastic anemia, which occurs most often in the last trimester of pregnancy. In this condition, the mother’s heart, liver and spleen may become enlarged which can threaten the life of the fetus. For women who have already given birth to children with neural tube defects, the U.S. Center for Disease Control recommends 4 mg supplements daily, starting at least four weeks before conception and for the first 3 months of pregnancy.

Nutrition Resources About Folate

Food Sources
Health & Weight Benefits

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