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The recommended daily allowance (RDA) of folate is different for people of different ages, as follows:
- • to 6 months: 65 mcg
- • 7 to 12 months: 80 mcg
- • 1 to 3 years: 150 mcg
- • 4 to 8 years: 200 mcg
- • 9 to 13 years: 300 mcg
- • over 14 years: 400 mcg
- • during pregnancy: 600 mcg
- • during lactation: 500 mcg
Recommended folate intake increases during pregnancy and breastfeeding to fuel rapid growth and help prevent neural tube defects in the fetus.
The most common causes of folate deficiency include an inadequate diet, alcoholism, and difficulties in absorbing foods that contain folate or folate itself.
In addition, the body requires the conversion of folic acid to its active form, methylfolate. Genetics can occasionally get in the way of this conversion, which can lead to a folate deficiency.
Taking a supplement in the active, or reduced, form of L-methylfolate (5-MTHF) may help to make sure that the body is receiving folate in the most useful way. Speak to your doctor about individual needs and if a certain supplement is needed.
Folic acid supplements play an important role in ensuring that vulnerable individuals and those in greater need of folate receive enough. Increasing intake of folate-rich foods is also important as these foods typically also provide plenty of other nutrients that all act together to support good health.
Anyone who may become pregnant is recommended to obtain 400 mcg per day of folic acid from dietary supplements in addition to the folate present in a varied diet. *
