Seniors need folate every day
Health benefits of folate
How much folate seniors need
Ways to get the folate you need
Check with your doctor before taking vitamin supplements
Weight loss diets and folate
Folic acid can reduce the risk for birth defects

Seniors need folate every day

Seniors need folate for good health. Folate is needed for new and developing cells. No matter what your age, your body makes new cells every day for skin, blood, hair, gut and others.

Folate may help to reduce the risk for diseases and conditions that affect us later in life, such as heart disease, certain cancers, Alzheimer's disease, and age-related dementia.

Health benefits of folate

Folate also has been associated with reducing the risk for some diseases that affect us later in life. Studies show that higher levels of homocysteine (pronounced hoe-moe-SIS-teen), an amino acid found in blood, may increase the risk for cardiovascular disease. Folate can help reduce the amount of homocysteine in the blood, which may help to reduce the risk for heart disease.

Emerging research shows that folate may help to reduce the risk for:

• 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 seniors 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.  

Ways to get the folate you need

Here are ways to get your "healthy portion" of folate:

• Include folate-rich foods (for example, dark green leafy vegetables, legumes such as dried beans and peas, and orange juice) as part of a healthy, balanced diet. It's a great way to help you get the folate you need every day. As an added bonus, these foods contribute to good health in other ways. They are:

Good sources of other vitamins and minerals
Higher in fiber
Lower in fat
Cholesterol-free
Lower in sodium

•  Include fortified grain products in your diet, like enriched cereals, breads and pastas.

•  Take a multivitamin with 400 micrograms of folic acid every day.

Click here to see a list of foods and their folate content. Click here for recipes.

Check with your doctor before taking vitamin supplements

Check with your doctor before starting to take over-the-counter pills, such as a multivitamin, folic acid pill, or herbals. In rare cases, folic acid intakes greater than 1,000 micrograms per day may delay the diagnosis of a vitamin B12 deficiency, which can cause serious problems with nerve function if undetected. This 1,000 microgram upper level only applies to folic acid from vitamin supplements or fortified foods. It does NOT apply to the folate you get naturally from folate-rich foods. This is because the folic acid in supplements and fortified foods is more easily absorbed by the body compared to natural food folate. It's a good idea to have your doctor test you for a vitamin B12 deficiency before you start taking folic acid supplements.

Weight loss diets and folate

Before beginning any weight loss diet, be sure to check with your doctor.

Many weight loss diets suggest strictly limiting the intake of certain foods, which can affect the types and amounts of nutrients you get (or don't get) from foods. For instance, a weight loss diet that limits the intake of carbohydrates may lower the intake of folate because many of these foods (e.g., enriched cereal, bread, pasta, rice) are fortified with folic acid.

If you follow a weight loss diet that severely limits an entire category of foods, consider that you may be missing out on essential nutrients. After all, that's why it is recommended to eat a variety of foods -- so that you get all the nutrients you need to be healthy! If you limit your intake of carbohydrates it may be especially important to take a multivitamin every day and select folate-rich foods (e.g., dark green leafy vegetables, legumes such as dried beans and peas, and orange juice) for your carbohydrate food choices.

Folic acid can reduce the risk for birth defects

Folic acid may help women reduce their risk of having a baby with certain birth defects of the brain and spinal cord called neural tube defects. All women of childbearing age should take folic acid for prevention of these defects.

•  Help support the younger women in your life that you love - your daughter, granddaughter, niece, grandniece, or younger friends. Remind them to take a daily multivitamin with folic acid.

•  Remember, whether you are hoping for grandchildren or not - about half of all pregnancies are unplanned!   So, it is especially important for the women of childbearing age in your life to get enough folic acid every day.

Click here to see a personal story about birth defects and folic acid.