Folic acid supplements are standard for women who are or may become pregnant. Folic acid may lower the risk for birth defects of a baby’s brain and spine (spina bifida and anencephaly) by 70% or more. Folic acid may also lower the risk of preeclampsia and early labor.
Does folate support heart health?Both folate and vitamin B12 play an essential role in changing homocysteine, an amino acid in your blood, into methionine, which is one of the essential building blocks of new proteins. Without enough folate, the process doesn’t work, which leads to higher levels of homocysteine in the blood and a higher risk of heart disease.
Does folate lower the risk of cancer?High homocysteine levels and low folate levels are also linked to an increased risk of cancer. However, taking high amounts of folate after a cancer diagnosis may speed up the worsening of the disease. If you he cancer, speak with your doctor before taking folic acid supplements.
What role does folate play in brain health and depression?Too little folate could increase the risk of depression. People with depression and low folate levels may also not respond as well to antidepressants as people with adequate levels of the vitamin in their blood. Some studies show that increasing folate (or taking a folic acid supplement) in addition to an antidepressant may help increase the effectiveness of the medication.
How Much Folic Acid Should You Take?The recommended dietary allowance (RDA) includes the folate you get from both the food you eat and any supplements you take.
CategoryFolate (Folic Acid) Recommended Dietary Allowance (RDA)For children under 1, only an adequate intake (AI) is ailable0-6 months65 mcg/dayAdequate Intake (AI)7-12 months80 mcg/dayAdequate Intake (AI)1-3 years150 mcg/day4-8 years200 mcg/day9-13 years300 mcg/day14 years and older400 mcg/dayPregnant teens and women600 mcg/dayBreastfeeding teens and women500 mcg/dayThe tolerable upper intake level (UL) of a supplement is the highest amount that most people can take safely. Higher doses might be used to treat folate deficiencies. But don’t take more unless a doctor says so.
Category(Children & Adults)Folate (Folic Acid)Tolerable Upper Intake Levels (UL)0-6 monthsN/A (should only come from breast milk, infant formula, and food)7-12 monthsN/A (should only come from breast milk, infant formula, and food)1-3 years300 mcg/day4-8 years400 mcg/day9-13 years600 mcg/day14-18 years800 mcg/day19 years and older1,000 mcg/day