Folic Acid

 

What is folic acid? Why do I need to get enough of it?

Folic acid is one of the B vitamins used by your body. Its name comes from the Latin word "foliage", which is related to its concentration in many leafy green vegetables. It's used to make red blood cells and proteins such as DNA. It also supports circulation and your nervous system. Getting enough folic acid is especially important during growth spurts.

 

What's the difference between folic acid and folate?

Folic acid and folate are different words for the same B vitamin. Folic acid is man-made and is used in vitamin supplements and added to certain foods (called enriched, or fortified foods). Folate is natural and it's already a part of some foods. The biggest difference between folic acid and folate is that folic acid is used more easily by the body than folate.

 

How much folic acid do I need? Where can I find it?

Folic acid is measured in micrograms (mcg). For boys and men aged 14 and over, the recommendation is 400 micrograms daily. Good sources of folic acid are:

• Fortified breakfast cereals
• Green leafy vegetables
• Some citrus fruits
• Certain beans

Many multivitamins have between 300 to 400 micrograms of folic acid, too. You can have up to 600-1500 mcg of folic acid per day.

 

How can I make sure I am getting enough folic acid?

Teens who don't eat many vegetables, beans, or fruit, or those who skip meals may not get enough folic acid or folate.

 

To make sure you're getting enough, follow all of these steps:

 

1. Take a vitamin supplement with 300-400 mcg of folic acid daily, such as:

• Centrum Advanced Formula
• One-A-Day Maximum Formula
• Any pharmacy or generic brand with 400 mcg of folic acid

2. Eat one serving a day of a breakfast cereal fortified with 100% of the recommended daily amount of folic acid (check the label for the serving size), such as:

• Whole Grain Total®
• Crispix®
• Special K®

3. Eat more foods naturally rich in folate (Vit. B):

1/2 cup canned black-eyed peas, 187 mcg

1/2 cup raw sunflower seeds, 164 mcg

1/2 cup canned black beans, 127 mcg

1 cup of orange juice, 109 mcg

1/2 cup fresh-cooked spinach, 97 mcg

 

4. Eat more foods fortified with folic acid (look for the words fortified or enriched on the label):

Enriched breads

Enriched pasta

Enriched rice

 

Remember, your best bet is to get folic acid from enriched foods and/or a daily vitamin supplement and to eat foods naturally rich in this very important B vitamin. It's never too early to get enough folic acid.

 

Written by the CYWH and YMH Staff at Children's Hospital Boston

 

Updated: 2/22/2012

 

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