Good Food Sources of Folate
Here's Why Folate Is Good for You
|Age group (in years)||Recommended Dietary Allowance|
|1 - 3||150 mcg||150 mcg|
|4 - 8||200 mcg||200 mcg|
|9 - 13||300 mcg||300 mcg|
|14 - 18||400 mcg||400 mcg|
|Pregnancy, ages 14-18||600 mcg||n/a|
|Lactation, ages 14-18||500 mcg||n/a|
|19+||400 mcg||400 mcg|
|Pregnancy, ages 19+||600 mcg||n/a|
|Lactation, ages 19+||500 mcg||n/a|
Here's How You Can Get Folate
- Fortified breakfast cereal
- Beef liver
- Egg noodles
- Great Northern beans
Academy of Nutrition and Dietetics http://www.eatright.org
Food and Nutrition United States Department of Agriculture http://www.usda.gov
Dietitians of Canada http://www.dietitians.ca/
Food and Nutrition Health Canada http://www.hc-sc.gc.ca/fn-an/index-eng.php
Folate. Office of Dietary Supplements website. Available at: http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/. Accessed August 28, 2012.
Folate deficiency. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated December 15, 2012. Accessed August 28, 2012.
Folic acid. Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/ncbddd/folicacid/index.html. Updated March 10, 2011. Accessed on August 26, 2012.
Folic acid information. WIC Learning Center website. Available at: http://www.nal.usda.gov/wicworks/Learning%5FCenter/WICfood%5Ffolic.html. Accessed on August 28, 2012.
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Micronutrient needs during pregnancy and lactation. Oregon State University Linus Pauling Institute website. Available at: http://lpi.oregonstate.edu/infocenter/lifestages/pregnancyandlactation/index.html. Accessed August 28, 2012.
Roth C, Magnus P, Schjolberg S, et al. Folic acid supplements in pregnancy and severe language delay in children. JAMA. 2011 Oct 12;306(14):1566-73.
Toole J, Malinow R, Chambless L, et al. Lowering homocysteine in patients with ischemic stroke to prevent recurrent stroke, myocardial infarction, and death: the Vitamin Intervention for Stroke Prevention (VISP) randomized controlled trial. JAMA. 2004;291:565-575.
11/6/2009 DynaMed's Systematic Literature Surveillance DynaMed's Systematic Literature Surveillance: Christian P, Stewart CP, LeClerq SC, et al. Antenatal and postnatal iron supplementation and childhood mortality in rural Nepal: a prospective follow-up in a randomized, controlled community trial. Am J Epidemiol. 2009;170:1127-1136. Christian P, Khatry SK, Katz J, et al. Effects of alternative maternal micronutrient supplements on low birth weight in rural Nepal: double blind randomised community trial. BMJ. 2003;326(7389):571.
10/21/2011 DynaMed's Systematic Literature Surveillance DynaMed's Systematic Literature Surveillance: Roth C, Magnus P, Schjølberg S, et al. Folic acid supplements in pregnancy and severe language delay in children. JAMA. 2011;306(14):1566-1573.
- Reviewer: Brian Randall, MD
- Review Date: 08/2012 -
- Update Date: 08/26/2012 -
This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.
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