Folate (Folic acid is the synthetic [man made] form)

Recommended Dietary Allowance (RDA)

Males and Females
1 to 3 Years 150 mcg (µg/day)
4 to 8 Years 200 mcg (µg/day)
9 to 13 Years 300 mcg (µg/day)
14 to 19+ Years 400 mcg (µg/day)

Pregnancy - 600 mcg (µg/day)
Lactation - 500 mcg (µg/day)

There is no health risk, and no UL (Upper Intake Levels), for natural sources of folate found in food. The risk of toxicity from folic acid intake from supplements and/or fortified foods is also low. However, there is some evidence that high levels of folic acid can provoke seizures in people taking anti-convulsant medications. Anyone taking such medications should consult with a medical doctor before taking a folic acid supplement.

It is not unusual to find foods such as some ready-to-eat cereals fortified with 100% of the RDA for folate. The variety of fortified foods available has made it easier for women of childbearing age in the United States to consume the recommended 400 mcg of folic acid per day from fortified foods and/or supplements.

The large numbers of fortified foods on the market, however, also raises the risk of exceeding the UL (Upper Intake Levels). This is especially important for anyone at risk of vitamin B12 deficiency, which can be triggered by too much folic acid. It is important for anyone who is considering taking a folic acid supplement to first consider whether their diet already includes adequate sources of dietary folate and fortified food sources of folic acid.

Tolerable UL (Upper Intake Levels)
For synthetic folic acid being consumed per day from fortified foods and/or supplements. Intakes above this level increase the risk of adverse health effects.

Males and Females
1 to 3 Years 300 mcg (µg/day)
4 to 8 Years 400 mcg (µg/day)
9 to 13 Years 600 mcg (µg/day)
14 to 18 Years 800 mcg (µg/day)
19+ Years 1000 mcg (µg/day)

Pregnancy and Lactation
14 to 18 Years - 800 mcg (µg/day)
19+ Years - 1000 mcg (µg/day)

Folate is a water-soluble B vitamin which means it is used by your body right away, so any excess intake is usually lost in the urine. Folate occurs naturally in food.

Folic acid is the synthetic (man made) form of folate that is found in dietary supplements and added to fortified foods. Folic acid is very important for all women who may become pregnant. Folic Acid prevents birth defects when taken before and during pregnancy.

Folate helps produce and maintain new cells. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy.

Folate is needed to make DNA and RNA, the building blocks of cells. It also helps prevent changes to DNA that may lead to cancer.

Both adults and children need folate to make normal red blood cells and prevent anemia. Folate is also essential for the metabolism of homocysteine, and helps maintain normal levels of this amino acid.

Some food sources of Folate and *Folic Acid -

Spinach
Turnip greens
Spinach
Great Northern beans
Asparagus
Broccoli
Citrus fruits and juices
Dried beans, cooked
Peas
Beef liver
Cowpeas (blackeyes)
*Fortified breakfast cereals
*Fortified Bread
*Fortified pastas, rice, and other grain products