Folate and folic acid
Why everyone needs folate every day
Folate has other health benefits
How much folate you need

Folate and folic acid

Folate (pronounced FOE-late) is a water-soluble B vitamin that everyone needs every day. Folate is not stored in the body in large amounts and must be eaten or taken every day so the body has enough to function properly.         

The term "folic acid" (FOE-lick) is used for the synthetic or man-made form of the vitamin. The term "food folate" is used for foods that contain the natural form of the vitamin. The general term "folate" is often used to describe both forms of the vitamin.

Folate, or folic acid, is a vitamin that you need every day throughout your lifetime for good health.

Why everyone needs folate every day

• Folate helps make DNA. DNA tells cells what they will be and how they will work. Folate is important for proper growth and development and helps the body replace cells on a daily basis.

• Because of its role in making DNA, folate is needed to make healthy red blood cells.  

• Folate is needed for many reactions in the body. It helps change one substance into another so the body can function properly.

Folate has other health benefits

Folic acid may help reduce the risk of having a baby with certain birth defects of the brain and spine called neural tube defects , or NTDs. Women need enough folic acid in their system before they become pregnant and during early pregnancy. In the U.S. about 50% of pregnancies are unplanned. To help prevent these birth defects, women need to get enough folic acid every day, even if they are not planning a pregnancy.  

Click here to find out more about folic acid and birth defects.

Emerging research shows that folic acid may help to reduce the risk of other birth defects of the heart, face, urinary tract, and limbs. Folate also may help to reduce the risk for certain diseases or conditions including:

•  Cardiovascular diseases like coronary heart disease and     stroke.
•  Certain cancers such as breast and cervical*.
•  Diseases that affect the brain or mental function such as
    Alzheimer's disease, dementia, and depression.

* Benefits were seen for women who have other risk factors for this disease, such as a family history (breast cancer), high intake of alcoholic beverages (breast cancer), or infection with human Papillomavirus (cervical cancer).

There is some controversy as to whether folic acid is associated with an increased risk for colorectal cancer or developing pre-cancerous adenomas (polyps). If you are at higher risk for colorectal cancer (e.g., over age 50, have a family history, have been previously diagnosed with polyps or colorectal cancer), make sure you see your doctor to discuss having regular screenings for precancerous adenomas, which can reduce the chances of developing colorectal cancer.

Although research has not confirmed that folate can reduce the rates of these serious diseases, studies so far have shown promising results.

Click here to learn more about folate and chronic diseases.

How much folate you need

The Institute of Medicine has established the following Recommended Dietary Allowances (RDA) for folate:

Source: Institute of Medicine, National Academy of Sciences. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academy Press, Washington DC, 1998.
* DFE = dietary folate equivalents.
**Women should continue to get 400 micrograms of folic acid from supplements or fortified foods until their pregnancy is confirmed and they begin prenatal care.

The U.S. Public Health Service and the Institute of Medicine recommend that all women of childbearing age consume 400 micrograms of folic acid every day, from a supplement or fortified foods, in addition to consuming food folate from a varied diet. This recommendation would also apply to teenage and younger girls who have reached menses. Click here for more information about folic acid and birth defects.

The U.S. Public Health Service recommends that women who have had a previous pregnancy affected by a neural tube defect should see their doctor because they may need a higher amount of folic acid (4.0 milligrams or 4000 micrograms) if planning another pregnancy. Women should not try to get extra folic acid by taking more than one multivitamin per day as this might lead to unhealthy intake levels of other vitamins such as vitamin A.

Click here to find out how to get enough folate every day.