Julie Garden-Robinson Food and Nutrition Specialist NDSU Extension Service

What is Folic Acid?  A B vitamin the body needs to produce:  Healthy cells  Healthy blood  The natural form, “folate,” is found in some foods  The man-made form, “folic acid,” is found in fortified foods and vitamin supplements

Why is Folic Acid Important?  Shown to reduce 70% of birth defects  May reduce heart disease and stroke risks  May lower cancer risk

How Much Folic Acid is Needed? Age in Years Adult (mcg/day*) Pregnancy (mcg/day*) N/A 600 *mcg/day means micrograms per day

What Foods Contain Folic Acid?  Folic acid is added to some grains like:  Pasta  Breads  Cereals  Rice  Folate is naturally found in:  Leafy green vegetables  Cooked dry edible beans  Broccoli  Peanuts  Citrus fruits

Folic Acid Absorption Manmade folic acid (in cereals and supplements) is easier for the body to use than folate naturally found in foods

Who Needs a Folic Acid Supplement?  All women of childbearing age are encouraged to consume 400mcg daily  This may prevent birth defects which occur before the woman knows she is pregnant

How Much is “Too Much?”  Folate has no “upper tolerable limit”  1000mcg is the upper limit for folic acid  Too much folic acid may hide vitamin B 12 deficiency

For More Information:  Centers for Disease Control and Prevention   National Institutes of Health – Office of Dietary Supplements  supplements.info.nih.gov/factsheets/folate.asp supplements.info.nih.gov/factsheets/folate.asp  Linus Pauling Institute/Oregon State University   March of Dimes   North Dakota Wheat Commission  onsumption.pdf onsumption.pdf

For More Information about Nutrition and Health, Visit: Presentation by Bridget Curley, Program Assistant