What is folic acid?
Folic acid is one of the B vitamins, it is also known as folate when found naturally in foods, some of which you may already eat. Folic acid is added to many breakfast cereals (e.g. Kellogg’s corn flakes™) and breads to fortify them.
Look on the outside of packets for the nutritional chart or the ‘contains folic acid’ symbol.
Foods that are high in folate include: –
- Bovril™.
- Fruits particularly kiwi fruit and papaya.
- Vegetables such as broccoli, brussel sprouts, spinach, cabbage, asparagus and parsnips.
- Cooked kidney and liver (pregnant women should avoid liver).
Be careful not to overcook vegetables as this can destroy the folate, you should also try to eat vegetables raw or steamed.
Foods that contain good sources of folate include:
- Oranges (including orange juice)
- Tinned baked beans
- Lettuce, peas and cauliflower
- Marmite™
- Egg yolks
- Milk
- Wholemeal and white bread (usually fortified with folic acid).
- Large jacket potato
There are also folic acid supplements available if you don’t tend to eat any of the foods listed on a regular basis. Supplements should only be taken when your diet isn’t giving you the recommended intakes. The recommended daily allowance for folic acid is 400 micrograms. If you are pregnant a folic acid supplement is recommended – see below.
Why do I need to take folic acid?
Taking folic acid when you are trying for a baby and in early pregnancy protects your unborn baby from being affected by neural tube defects (N.T.D.) the most common being spina bifida. Spina bifida occurs when the baby’s spine does not develop as it should, leaving a gap or a split. Depending on the type of spina bifida, the baby can either be stillborn, die shortly after birth or cause disabilities in the child.
Due to the early development of the baby’s spine, folic acid should be taken when planning for a baby until the 12th week of pregnancy. You do not need to carry on taking folic acid after the 12th week, as the baby’s spine will be developed, but you should still stick to a healthy balanced diet.
Folic acid is also needed to reduce levels of homocysteine in the blood, high levels of homocysteine have been linked with an increased risk of heart disease and stroke. These diseases are widespread among men so additional folic acid may benefit men as well as women.
There is also increasing evidence that high levels of homocysteine may play a part in diseases such as osteoporosis and Alzheimer’s. We will try to keep you updated with news on homocysteine and its affects on the body.
New research also shows that men who have a folic acid deficiency could notice a 90% reduction in their sperm count. If men suffering with partial infertility take folic acid it is proclaimed to increase the quality and quantity of their sperm.
How can I increase my intake of folic acid?
You can get folic acid by increasing your intake of the foods mentioned above; you probably already have an intake of 200micrograms from normal healthy eating. Green leafy vegetables and certain cereals (check the packages for details) contain the highest source of folic acid (more than 100micrograms per serving).
You should increase your intake of folic acid when pregnant by taking a folic acid supplement, the recommended dose for this is 0.4 milligrams (400micrograms) a day. These can be bought in all chemists, most supermarkets and health food shops, they are also available on prescription (free when pregnant).
Can I take too much folic acid?
Folic Acid is not harmful either to yourself or your baby. As folic acid is water-soluble your body is capable of getting rid naturally of any excess amounts.
If you suffer from epilepsy, consult your family doctor before taking a folic acid supplement.
Related Articles
Folate is an important vitamin, which most parents are aware of because of the association of low folate levels with premature babies and birth defects. These defects of the brain or spinal cord are the major defects associated with inadequate folate intake. Folate is necessary for women of childbearing age and at the beginning of pregnancy for a healthy child. Once born, infants and children continue to need adequate levels of folate otherwise they may not grow properly and have a slower than normal growth rate.
Folate
Folate is a B vitamin, such as thiamine, niacin, and vitamin B12—all of which have important roles in a child's normal growth and development.
Children who don't get enough folate (folate deficiency) can develop anemia (low red blood cell counts), diarrhea, weight loss, weakness, and irritability.
Although many children don't eat foods with naturally high sources of folate, such as leafy green vegetables and dried beans, they often do meet their recommended dietary allowances by eating foods fortified with folic acid—the synthetic form of folate.
Daily Requirements for Kids
The recommended dietary allowances for folate vary by age but include recommendations for how much each child should get per day.
Recommendations by Age
- Infants younger than 6 months get 65 micrograms (which they get from breast milk or baby formula) per day
- Infants 6 to 12 months get 80 micrograms per day
- Toddlers 1 to 3 years old get 150 micrograms per day
- Children 4 to 8 years old get 200 micrograms per day
- Preteens 9 to 13 years old get 300 micrograms per day
- Older teens 14 to 18 years old get 400 micrograms per day
These recommended dietary allowances increase to 500 micrograms of folate for women who are breastfeeding and to 600 micrograms for women who are pregnant or who may become pregnant.
Folate-Rich Foods
Foods that are naturally good sources of folate include many beans and vegetables and some fruits:
- Black-eyed peas
- Lentils
- Okra
- Beef liver
- Kidney beans
- Great Northern beans
- Broccoli
- Iceberg lettuce
- Beets
- Lima beans
- Sunflower seeds
- Spinach
- Brussels sprouts
- Corn on the cob
- White rice
- Asparagus
- Baked beans
- Green peas
- Baked potato
- Cabbage
- Avocados
- Peanuts
- Romaine lettuce
- Tomato juice
- Orange juice
- Strawberries
- Oranges
- Eggs
- Bananas
- Cantaloupe
- Mustard greens
You can read food labels to see how much folate your kids are getting from each of these foods.
Folate-Fortified Foods
In addition to the many vegetables, fruits, and beans that are naturally good sources of folate, many foods are fortified with folic acid. Serving your kids folate-fortified foods is a good way to make sure they are getting enough folate in their diet:
- Malt-o-Meal cereal
- Fortified Breakfast Cereal (Total, Product 19, Special K, Cheerios, Rice Krispies, Raisin Bran, Wheaties, Honey Nut Cheerios, etc.)
- Fortified soy milk
- Enriched pasta
- Enriched egg noodles
- Enriched bread, bagels, and muffins
- Enriched white rice
Verywell Family uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
- Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, and choline. National Academy Press. Washington, DC, 1998.
- National Institutes of Health. Dietary Supplement Fact Sheet: Folate.
- USDA National Nutrient Database for Standard Reference, Release 20. Folate Content of Selected Foods per Common Measure, sorted by nutrient content.
By Vincent Iannelli, MD
Vincent Iannelli, MD, is a board-certified pediatrician and fellow of the American Academy of Pediatrics. Dr. Iannelli has cared for children for more than 20 years.
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