What are Folate and Folic Acid?
Folate, also known as vitamin B9, is found naturally in our food (duck liver to name one) and its manufactured brother is known as folic acid which is found in supplements and has been added to the American breakfast cereals, bread, flour, pastas and grain products since 1998. Some other countries have followed suit by fortifying their flour with folic acid.
The Food and Nutrition Board of the Institute of Medicine created the measurement DFE (Dietary Folate Equivalent) specifically to differentiate between folate and folic acid. 1 DFE is equal to 1 microgram of folate. It is also equal to 0.6 micrograms of folic acid and this number changes to 0.5 micrograms when taken on an empty stomach. What does that mean? Well in short folic acid is twice as strong on an empty stomach than folate is.
What do these figures mean?
These figures show us that folic acid gives more folate to the body than natural folate found in foods. Which means that it is one of those rare nutrients that is better taken as a supplement than naturally. Now you don’t see that happening often do you? What makes this supplement even more exceptional is that it packs a bigger punch when taken on an empty stomach.
Why does our body need folate?
Folate is used by the body for growth, reproduction and maintenance of all your cells including your red blood cells. It helps to regulate your mood, appetite and quality of sleep and it also helps to lower your risk of strokes, heart disease, cancer, Parkinson’s and Alzheimer’s.
Folate deficiency
Because folate is vital for growth it is particularly important for pregnant women and children and folate deficiency can result in a baby’s low birth weight and can also be responsible for certain birth defects such as spina bifida. A lack of folic acid can also slow down the growth rate in children.
Folate deficiency can also cause anaemia where you have too few blood cells or not enough haemoglobin in your blood which, of course can make you feel breathless, light headed and faint.
How much folate?
The advice differs depending on your age so below we have a brief table of the Dietary Reference Intakes for folate. Each quantity (in micrograms) is the recommended amount per day.
Infants
0-6 months – 65 mcg
7-12 months – 80 mcg
Children
1-3 years – 150 mcg
4-8 years – 200 mcg
Males & Females
9-13 years – 300 mcg
14-18 years – 400 mcg
19+ years – 400 mcg
How much folic acid?
The amounts differ for folic acid because the body is able to absorb it much more readily. The DRI for folic acid for the different age ranges can be found below. Each quantity is the recommended amount per day taken with food.
Infants
0-6 months – 36 mcg
7-12 months – 48 mcg
Children
1-3 years – 90 mcg
4-8 years – 120 mcg
Males & Females
9-13 years – 180 mcg
14-18 years – 240 mcg
19+ years – 240 mcg
If you take folic acid without food then the amounts would be exactly half of the DRI for folate.
What foods are high in folate?
Liver, especially that of duck, goose and turkey, also mung beans, broad beans, lima beans, kidney beans, lentils and leeks among others.
View the top 100 foods for Folate content here
View the top 100 for folic acid fortified foods and supplements here
