This B vitamin is actually a family of compounds that work in concert with vitamin B12 to make the genetic material that directs cell division. Folate is therefore especially important during periods of growth, including pregnancy. Along with vitamins B6 and B12, it may also protect against cardiovascular disease (see below).


The best sources of folate are vegetables and grains—especially wheat germ, enriched and whole-grain breads, fortified cereals, dark-green leafy vegetables, and dried beans and peas. Most meats, except for liver and kidney, are poor in folate.


Getting too little folate has been linked to several health problems:

Alcoholics sometimes develop folate deficiencies because they get too many of their calories from alcohol and not enough from food.


Because it is stored in the body, folate needn't be consumed every day.


Getting too much folate is not known to be harmful, although it can mask a vitamin-B12 shortage. Because high doses are poorly studied, however, the FNB recommends caution.


Your Daily Allowance


Diet Power sets your Personal Daily Allowance (PDA) of folate at the FNB's Recommended Dietary Allowance (RDA), measured in micrograms: 400 for males and females 14* and older, 600 for pregnant women, and 500 for women who are lactating.


Upper Limit


The Tolerable Upper Intake Level (UL) for folate, in micrograms per day, is 800 for people 14 to 18 years old and 1000 for people 19 and older, regardless of their reproductive state. The UL applies only to synthetic folate obtained from supplements or fortified foods, however.


Folate vs. Folic Acid


Fortified foods and supplements usually contain folic acid, a synthetic form of folate. Since folic acid is more readily absorbed by the body, one microgram is equivalent to about 2 micrograms of folate. This can present problems when you are adding a food to the dictionary by keying in nutrient values from the label. Here's what to do:

Revising Your Allowance


If your doctor recommends a different PDA, you can change it with the Personal Daily Allowance Editor.


Color Coding of This Nutrient


The folate bar in your personal Nutrient History is:

In the nutrient profile of a food or recipe, the folate bar is:

How Complete Are Diet Power's Folate Readings?


For the 8500 generic items in the Food Dictionary: fairly complete. Only 8 percent list their folate content as "unknown."


For the 2500 chain-restaurant items: totally incomplete. All list folate as "unknown."


For all 11,000 items combined: not terribly complete. About 29 percent list folate as "unknown."


These figures mean that if you frequently log chain-restaurant foods (or user-added foods with missing folate readings), your Nutrient History may underreport your intake of folate by a few points.


To see whether a particular food has a folate reading, open the Food Dictionary and check the food's nutrient profile. If you find a question mark beside "Folate," it means the amount is unknown. (To see all foods with unknown folate readings, click the dictionary's PowerFoods tab and sort the foods by folate power; then scroll toward the bottom of the list until you see foods with question marks in the "Power Rating" column.)


Folate on Food Labels


Food labels are not required to report folate, but some do voluntarily. They may cite the content in micrograms or percent of Daily Value (DV), or both. (Fortified foods and supplements may report the content of folic acid instead of folate. See "Folate vs. Folic Acid," above.)


The Daily Value for folate is 400 micrograms. That amount isn't necessarily right for you, however—it's a rough estimate meant to cover most of the U.S. population.


For more on label regulations, see Labels, Food.



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Last Modified: 7/27/07