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A powerful B vitamin: Folate

Can you name a powerful B vitamin that may protect against heart disease, cancer and the development of birth defects? Whether you know it as folacin, folic acid or folate, this water-soluble vitamin is essential for proper growth and development, the production of red blood cells and protein metabolism.

Folic acid is a synthetic form of vitamin B used in supplements and fortified foods. Folate is a more complex structure that occurs naturally in foods. Generally, the term "folate" is used when referring to the B vitamins in this category.

Everyone needs folate for health maintenance. An adequate intake has been linked to the prevention of heart disease and stroke by lowering the levels of the amino acid homocysteine. It may also help prevent colon cancer by altering the cells in the intestines.

This powerful B-vitamin is especially important for women during their reproductive years since an adequate folic acid intake can reduce the incidence of neural tube defects. More than 2,500 infants are born with these birth defects which affect the brain and spinal cord-and up to half of these defects can be prevented with adequate folic acid intake. Women planning to conceive or who are already pregnant should get adequate amounts of folic acid, especially during the first six weeks of pregnancy.

Are you getting enough?
The National Academy of Sciences (NAS) recommends the following Dietary Reference Intakes (DRI) for folic acid.

People at risk for a folate deficiency include:

• People with poor eating habits
• People who suffer from anorexia or bulimia
• Cigarette smokers
• Alcohol and drug users
• Birth control pill users

Finding folate in food

More isn't always better
Everything in moderation. No more than 1,000 micrograms are recommended each day for adults and no more than 800 micrograms a day for 14- to 18-year-olds. While you are unlikely to consume too much folic acid from the food you eat, excessive amounts from supplements can mask a vitamin B12 deficiency and lead to irreversible nerve damage. No benefits have been found in consuming more than the recommended daily intake.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

• Folic acid, March of Dimes
• How folate can help prevent birth defects, U.S. Food & Drug Administration, February 1999
• What women need to know about folate, American Dietetic Association
• A recipe for wellness: Folate-rich fruits and vegetables, American Dietetic Association

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Vegging out
• Manic for organic
• Beta carotene
• Shellfish & cholesterol
• Sorting through nutrition information
• Summer fruit sensations
• Make it fun in the sun (outdoor food safety tips)
• Eat any sugar alcohol lately?
• Creating a garden rich in antioxidants
• Food safety in the kitchen
• Chocolate
• The soy story
• Cheese can be a healthy addition to your diet
• Control your blood pressure
• Candy and healthy treats

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.