1. Julie Garden-Robinson Food and Nutrition Specialist NDSU Extension Service

2. 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

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

4. How Much Folic Acid is Needed? Age in Years1-34-89-1314-1819+ Adult (mcg/day*)150200300400 Pregnancy (mcg/day*) N/A 600 *mcg/day means micrograms per day

5. 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

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

7. 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

8. 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

9. For More Information:  Centers for Disease Control and Prevention  www.cdc.gov/ncbddd/folicacid/faqs.htm www.cdc.gov/ncbddd/folicacid/faqs.htm  National Institutes of Health – Office of Dietary Supplements  http://dietary- supplements.info.nih.gov/factsheets/folate.asp http://dietary- supplements.info.nih.gov/factsheets/folate.asp  Linus Pauling Institute/Oregon State University  http://lpi.oregonstate.edu/infocenter/vitamins/fa/ http://lpi.oregonstate.edu/infocenter/vitamins/fa/  March of Dimes  www.marchofdimes.com www.marchofdimes.com  North Dakota Wheat Commission  www.ndwheat.com/uploads/resources/390/folicacidc onsumption.pdf www.ndwheat.com/uploads/resources/390/folicacidc onsumption.pdf

10. For More Information about Nutrition and Health, Visit: www.ag.ndsu.nodak.edu/food Presentation by Bridget Curley, Program Assistant