In what food source is the nutrient found?

Foods naturally high in folate include:

Certain grain products have folic acid added to them and are good sources of the nutrient. These include commercial breads, cereals, and pastas. Items made from enriched flour products also supply folic acid.

Enriched grain products must be fortified with folic acid. Fortification is required so that women of childbearing age consume enough folate. Women who become pregnant and have not consumed enough folic acid are at risk of delivering a baby who has a neural tube defect (NTD). Neural tube defects are malformations in the fetus that occur during pregnancy. The defects involve the skull and spinal column. Researchers think that most Americans get between 220 and 280 mcg a day of folate from their diets. Since certain grain products have been fortified with folic acid, the incidence of neural tube defects in the U.S. has decreased by 19%.

The RDA (Recommended Dietary Allowance) for folate is 400 mcg per day for adult men and women. Women of childbearing age should also take 400 mcg of folic acid daily. This intake should be from fortified foods, supplements, or both. Folic acid has no known toxic level. However, daily intake of folic acid should not exceed 1,000 mcg. Too much folate can mask the symptoms of a vitamin B12 deficiency. The FDA restricts the amount of folic acid supplements to 400 mcg for adults. Supplements for pregnant women are restricted to 800 mcg.

How does the nutrient affect the body?

In the body, folate plays an important role in the following processes: