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
ChooseMyPlate.gov—US Department of Agriculture http://www.choosemyplate.gov
EatRight.org—Academy of Nutrition and Dietetics http://www.eatright.org
Dietitians of Canada http://www.dietitians.ca
Health Canada http://www.hc-sc.gc.ca
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 July 14, 2014. Accessed July 23, 2014.
Hankey GJ. Is plasma homocysteine a modifiable risk factor for stroke? Nat Clin Pract Neurol. 2006;2(review):26-33.
Herrmann W. Significance of hyperhomocysteinemia. Clin Lab. 2006;52(review):367-374.
Micronutrient needs during pregnancy and lactation. Oregon State University Linus Pauling Institute website. Available at: http://lpi.oregonstate.edu/infocenter/lifestages/pregnancyandlactation/index.html. Updated July 2011. Accessed July 23, 2014.
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 http://www.ebscohost.com/dynamed: 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 http://www.ebscohost.com/dynamed: 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: Michael Woods, MD
- Review Date: 07/2014 -
- Update Date: 07/23/2014 -
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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