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Ready Reckoner for Folic Acid Dose
Folate is vitamin B9. It is an important food for us. As the saying goes, too much of anything is of no use, the folate level should be adequate. Being water soluble, it is easy for our body to excrete excess folate. However, we must ensure its optimal level and take the appropriate dose of folic acid.
Most of us know the recommended dietary allowance for nutrition. When it comes to this nutrition, the reference is in terms of folate equivalent. There is no general awareness of this basic concept. This is because dietary folate is assimilated into our bodies in a reduced amount compared to the folic acid we take directly. You should adjust your folic acid dose accordingly.
What is dietary folate and what is folic acid? They are the same in substance but the name differs according to the source. Food folate is the nutrition naturally available in vegetables and fruits such as spinach, broccoli, turnip greens, orange, pineapple, etc. Pork liver has folate. When we consume these natural foods we call it dietary folate. Our body biosynthesizes and converts it into folic acid. This is how loss happens. If we take folic acid directly from external sources such as fortified bread or breakfast cereals or a natural supplement, it goes directly into our bodies. This is the difference. Accordingly, the RDA is expressed in DFE equivalent of dietary folate.
There is a simple equation. 1 dietary equivalent of folate = 1 mcg of dietary folate = 0.6 mcg of folic acid.
For example, if one orange has 20 mcg of folate and your daily requirement is 400 mcg, you should eat 33 oranges, not 20 oranges. However, if you take a 400 mcg folic acid supplement, you simply replace 33 oranges! This is the fact of the dose of folic acid.
I mentioned 400 mcg because all adults need 400 mcg daily. This is based on scientifically observed test results from 95% to 98% of healthy people. However, there is no such reference for infants because scientifically proven data is not available. However, an appropriate AI intake for infants is developed based on the health of breastfed infants. Accordingly, for infants from 0 to 6 months, the requirement is 65 mcg per day and beyond 6 months and up to 12 months should be 80 mcg per day. Please note that these are only the most suitable references and are believed to be reasonable and have no scientific data to prove them.
There are many health benefits of folate. Inadequate folate leads to anemia because it is needed for red blood cell production. Heart palpitations, weight loss, loss of appetite, etc. may be observed. It is also important for cell formation and maintenance. It is considered best for cancer prevention because of its ability to collaborate with antioxidant nutrition.
The essential part of folate is felt by any woman who has had children. It is concluded that this nutrition plays a vital role in the fetus to ensure a proper foundation for the spine and brain. This is the reason for recommending adequate folate for pregnant women. Pregnant women should take 600 mcg of folic acid daily and continue for 3 months after pregnancy.
I found a great natural nutritional supplement that includes folate and b12. This combination ensures that folate does not mask b12 deficiency. This supplement provides total nutrition balance. The source is 70 different herbs and natural salts. Visit my website to learn more about folic acid dosage.
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