Folate

Folate is a water-soluble B vitamin that is essential to human health.

 

Folate

  • Folate is a water-soluble B vitamin that is naturally present in food. Folate is also a general term for folate and folic acid. Folic acid is the synthetic form of folate found in supplements and fortified foods. Folic acid is more bioavailable than folate.

  • Folate has an important role in single carbon transfers, DNA and RNA synthesis, the conversion of homocysteine to methionine, and the production and maintenance of new cells, especially red blood cells.

  • Folate and folic acid have different bioavailability and are either naturally occurring or fortified in food. Thus, folate recommendations are based on dietary folate equivalents (DFE). 400 mcg DFE/day is recommended for adult males and females. Requirements increase to 600 mcg DFE/day during pregnancy and 500 mcg DFE/day during lactation. Some examples of approximate folate content in food include 1/2 cup lentils (160 mcg DFE), 1/2 cup cooked spinach (130 mcg DFE), and 1/2 cup cooked asparagus (127 mcg DFE).

 

Folate

  • Is especially important during periods of growth

    Having adequate folate is essential during periods of rapid cell growth such as pregnancy, infancy, and adolescence.

  • Is essential for reducing the risk of NTD

    For women of reproductive age, folic acid supplementation may be necessary. During pregnancy, for folate to effectively reduce the risk of neural tube defects (NTD), adequate folate (600 µg) is required in the first few weeks immediately after conception. During this time, most women do not know they are pregnant yet, making it more important to already have adequate folic acid in the diet or as a supplement. Preconception folic acid supplementation (400 µg) is well known for improving folate levels, decreasing homocysteine levels in follicular fluid, and preventing neural tube defects. Folic acid supplementation can reduce the risk of neural tube defects by 70%.

  • Is essential for a healthy pregnancy

    Folic acid supplementation throughout pregnancy can reduce the risk of adverse pregnancy outcomes such as stillbirth, miscarriage, pre-eclampsia, low birth weight, small for gestational age birth, neonatal death, and autism in children.

  • May reduce the risk of cardiovascular disease

    Folate is needed for the conversion of homocysteine to methionine. Folate, vitamin B12, and vitamin B6 work together to reduce homocysteine levels, a known risk factor of cardiovascular disease.

  • May reduce the risk of anemia

    Folate is needed to grow and develop healthy red blood cells in adults and children. Anemia can occur with inadequate folate intake.

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Increase Your Folate Intake

  • Eat leafy greens

    Spinach, romaine lettuce, mustard greens, and turnip greens are rich in folate.

  • Eat green vegetables

    Asparagus, brussels sprouts, broccoli, and green peas are all great sources of folate.

  • Eat fruit

    Avocados, oranges, papaya, bananas, and cantaloupe are good sources of folate.

  • Eat legumes

    Black-eyed peas, kidney beans, green peas, and peanuts (yes, they are actually legumes) provide a good amount of folate.

  • Consider a supplement

    Folic acid found in supplements is more bioavailable than folate found in food and may be necessary, especially for females of reproductive age.

  • Eat animal foods

    Beef liver is one of the best sources of folate. Additional animal foods that are good sources of folate include crab, eggs, and milk.

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