Folate Function
Vitamin B9 is also known as folate and one of the most important roles of folate is in new cell synthesis. Folate is involved in the creation of DNA and amino acids.
Folate Deficiency
Incomplete closure of the spinal column results in an out-pouching of the spinal cord
Folate deficiency during the early part of pregnancy can result in neural tube defects. The most common neural tube defect is spina bifida. The neural tube develops within those first few weeks of life and development requires adequate folate. If there is not enough folate available, the spinal column does not close completely and the spinal cord ends up pouches out, as shown in the image to the right. Other risk factors for developing spina bifida include obesity, poorly controlled diabetes and anti-seizure medications.
Fortification of folate of our grain products started in about the mid 1990s. After fortification, the incidence of neural tube defects declined. The idea is that you need to fortify staple foods with folate because the spinal column is developing when most women are not aware of their pregnancy. In general, I'm not a fan of fortified foods, because these foods are usually processed. In this incidence, it appears to be a successful. Whole foods sources of folate are preferred.
Fortification of folate of our grain products started in about the mid 1990s. After fortification, the incidence of neural tube defects declined. The idea is that you need to fortify staple foods with folate because the spinal column is developing when most women are not aware of their pregnancy. In general, I'm not a fan of fortified foods, because these foods are usually processed. In this incidence, it appears to be a successful. Whole foods sources of folate are preferred.
Recommended Intake of Folate
Most male and female adults need 400 ug per day.
Age and Gender |
Amount of Folate per Day |
Infants 0-6 mo |
65 ug |
Infants 6-12 mo |
80 ug |
Children 1-3 yr |
150 ug |
Children 4-8 yr |
200 ug |
Males 9-13 yr |
300 ug |
Males 14 and up |
400 ug |
Females 9-13 yr |
300 ug |
Females 14 and up |
400 ug |
Pregnancy |
600 ug |
Lactation |
500 ug |
Dietary Sources of Folate
Folate is derived from the latin word folium, which means leaf. When you think of folate, think of dark leafy greens, such as spinach and dark leafy greens. Other good sources include:
- beef liver
- lentils
- asparagus
- avocado
- garbanzo beans
- lima beans
- pinto beans
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References
- Neural Tube Defects. NIH US National Library of Medicine. Last updated 2/16/16. Last accessed 3/20/16. https://www.nlm.nih.gov/medlineplus/neuraltubedefects.html
- Collins English Dictionary – Complete and Unabridged, 12th Edition 2014. HarperCollins Publishers 1991, 1994, 1998, 2000, 2003, 2006, 2007, 2009, 2011, 2014
- Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins. Food and Nutrition Board, Institute of Medicine, National Academies. United States Department of Agricultural. Last accessed April 2nd, 2016. https://fnic.nal.usda.gov/sites/fnic.nal.usda.gov/files/uploads/recommended_intakes_individuals.pdf
- Food Sources. Folate. Vitamins. Linus Pauling Institute Micronutrient Information Center. http://lpi.oregonstate.edu/mic/vitamins/folate#food-sources. Last updated June 2014. Last accessed April 13, 2016.
- Spina bifida illustration by the Center for Disease Control, CC0.
Last updated April 2nd, 2016