Released February 27, 2009
STILLWATER, Okla. – What is folate and why do you need it?
Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist, said folate is a water soluble vitamin that helps make the genetic material in every cell, works with vitamin B12 to make red blood cells, assists in preventing neural tube defects (such as spina bifida in infants) and may help protect against heart disease.
“If you have a low intake of folate, you may have anemia, weakness and fatigue,” she said. “Not consuming enough folate, before and early in pregnancy may increase the risk of having an infant with neural tube defects.”
Good sources of folate include liver, legumes, green-leafy vegetables, and citrus fruits and juices. Many breads, cereals and grain products are also fortified with folate.
Hermann said folate can be lost from foods during preparation, cooking or storage. To keep from losing folate she recommends serving fruits and vegetables raw when possible; steam, boil or simmer vegetables in a minimal amount of water and store vegetables in the refrigerator.
“Eating a wide variety of foods that contain folate is the best way to get sufficient intakes,” she said. “A folate supplement is often recommended for women one month before getting pregnant and through the first trimester to lower the risk of neural tube defects.”
The daily recommendations for folate are:
- Men 19 years and older; 400 micrograms per day.
- Women 19 years and older; 400 micrograms per day.
- Women who are pregnant 600 micrograms per day.
- Women who are breastfeeding 500 micrograms per day.
Because excess folate can mask symptoms of vitamin B12 deficiency, a Tolerable Upper Intake Level of 1,000 micrograms per day has been established for folate from fortified foods or supplements.
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Contact: Katie Reim, 405-744-6792, katie.reim@okstate.edu
