Folate

Folate, also called folic acid or folacin, is a coenzyme involved in DNA synthesis and in metabolism of nucleic and amino acids. It is necessary for red blood cell production and DNA synthesis and cell division, which is especially vital for a developing fetus.

Food & Beverage Sources

Folate is found in green, leafy vegetables, sprouts, dry beans and legumes, organ meats and some citrus fruits. Ready-to-eat breakfast cereals, milk and bread are fortified with folate. Beverage sources include orange juice, grapefruit juice, tomato juice, milk and milk-based beverages.

Recommended Intake Levels

The recommendation for folate is 400 micrograms per day of dietary folate equivalents (DFE) for all adults. Dietary folate equivalents include both folate and folic acid.

Pregnant women should consume 600 micrograms daily of dietary folate equivalents, and lactating women should obtain 500 micrograms daily of DFEs.

Women of childbearing age, in particular, need to consume adequate folate because of its role in cell division and fetal development. For both men and women, insufficient folate can lead to malformed red blood cells and impaired oxygen transport. When red blood cells are malformed and body tissues aren't getting enough oxygen, this may result in anemia coupled with feelings of fatigue and weariness.

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