Folate (or B9) is a water-soluble vitamin. It is used in cell maintenance, cell formation and to keep tissue healthy. The synthetic version that is found in supplements and fortified foods is called Folic Acid. Folate can lower your risk of heart disease, cancer, birth defects, and neural tube defects.
How much do you need? The RDA recommends:
For Males:
- 11-14 = 150 mg
- 15-51+ = 200 mg
For Females
- 11-14 = 150
- 15-51+ = 180
- pregnant = 400 mg
note: if there’s even the mere possibility of you becoming pregnant,
it’s better to be safe and consume 4oo mg. taking supplements is
recommended by the Institute of Medicine. - lactating 1st 6 months = 280
- lactating 2nd 6 months = 260
Lucky for us most folate is found in fruits and veggies. It can also be found in legumes, nuts and seeds.
Some of the best sources are:
- asparagus
- green leafy vegetables
- beans
- sunflower seeds
- oranges
- strawberries
- melons
Folate deficiency (a form of anemia) occurs when there’s a decrease in red blood cells. It can also cause red blood cells to become abnormally large. Some signs that you may be deficient include diarrhea, loss of apetite, weight loss, weakness, sore tongue, headaches, heart palpitations, irritability, forgetfulness, and behavioral disorders.
If you have folate deficiency and give birth it can result in a low birth weight and defects, so be extra careful during pregnancy.
