NUTRIENT GLOSSARY

MACRONUTRIENTS

VITAMINS

MINERALS

Folate

What is Folate?

Folate is a nutrient in the vitamin B complex that the body needs in small amounts to function and stay healthy. Folate helps to make red blood cells. It is found in whole-grain breads and cereals, liver, green vegetables, orange juice, lentils, beans, and yeast.

Folate is water-soluble (can dissolve in water) and must be taken in every day.

Not enough folate can cause anemia (a condition in which the number of red blood cells is below normal), diseases of the heart and blood vessels, and defects in the brain and spinal cord in a fetus. Folate is being studied with vitamin B12 in the prevention and treatment of cancer. Folic acid is the synthetic form of this vitamin.

What Folate Does for You:

  • Supports red blood cell production and helps prevent anemia
  • Helps prevent homocysteine build-up in your blood
  • Supports cell production, especially in your skin
  • Allows nerves to function properly
  • Helps prevent osteoporosis-related bone fractures
  • Help prevent dementias, including Alzheimer’s disease

What Happens When There is a Folate Deficiency:

  • Irritability
  • Mental fatigue, forgetfulness, or confusion
  • Depression
  • Insomnia
  • General or muscular fatigue
  • Gingivitis or periodontal disease
  • Anemia

What Happens When Too Much Folate is Consumed:

The recommended upper intake  limit (UL) for folate is 1,000 mcg for men and women 19 years and older. This UL applies to fortified foods or supplements only.  Too much folate can cause:

  • Insomnia
  • Malaise
  • Irritability
  • Intestinal Dysfunction

How Much Folate do You Need?

This table presents Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) recommended by the USDA to maintain a healthy diet.

  Folate
(mcg/day)
   
Infants  
0-6 mos 65*
7-12 mos 80*

Children		  
1-3 yrs 150
4-8 yrs 200

Males		  
9-13 yrs 300
14-18 yrs 400
19-50 yrs 400
51+ yrs 400

Females		  
9-13 yrs 300
14-18 yrs 400
19-50 yrs 400
51+ yrs 400

Pregnancy		  
14-18 yrs 600
19-50 yrs 600

Lactation		  
14-18 yrs 500
19-50 yrs 500

 

NOTES:

  • * Adequate Intakes
  • mcg = micrograms

Best Plant Sources of Folate:

SOURCES:

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