Folate

Category:
Vitamins

Type:
Water Soluble

Forms/Names:
Folic acid, folacin

Functions:
Red blood cell formation, new cell division, protein metabolism

Deficiencies:
Anemia, diarrhea, smooth tongue, depression, heartburn, fetal neural tube defects

Toxicity:
Insomnia, irritability, diarrhea, may mask B12 deficiency

Recommended Intakes:
RDA:
400 µg/day for adults
400 µg/d for adult females of childbearing age *see here
600 µg/d during pregnancy
500 µg/d during lactation
150 µg/d for children ages 11-14 years
100 µg/d for children ages 7-10 years
75 µg/d for children 4-6 years
50 µg/d for children 1-3 years
35 µg/d for children six months to 1 year
25 µg/d for infants birth to six months

Food Sources:
Green leafy vegetables, liver, legumes, seeds, and enriched breads, cereals, rice, and pasta