Julie Garden-Robinson

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Folic Acid
A Vitamin Important at Any Age

• Julie Garden-Robinson
• Food and Nutrition Specialist
• NDSU Extension Service

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What is Folic Acid?

• A B vitamin the body needs to produce
• Healthy cells
• Healthy blood
• The natural form, folate, is found in some
  foods
• The man-made form, folic acid, is found in
  fortified foods and vitamin supplements

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Why is Folic Acid Important?

• Shown to reduce 70 of birth defects
• May reduce heart disease and stroke risks
• May lower cancer risk

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How Much Folic Acid is Needed?
Age in Years 1-3 4-8 9-13 14-18 19
Adult (mcg/day) 150 200 300 400 400
Pregnancy (mcg/day) N/A N/A N/A 600 600
mcg/day means micrograms per day
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What Foods Contain Folic Acid?

• Folic acid is added to some grains like
• Pasta
• Breads
• Cereals
• Rice

• Folate is naturally found in
• Leafy green vegetables
• Cooked dry edible beans
• Broccoli
• Peanuts
• Citrus fruits

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Folic Acid Absorption

• Manmade folic acid (in cereals and supplements)
  is easier for the body to use than folate
  naturally found in foods

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Who Needs a Folic Acid Supplement?

• All women of childbearing age are encouraged to
  consume 400mcg daily
• This may prevent birth defects which occur before
  the woman knows she is pregnant

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How Much is Too Much?

• Folate has no upper tolerable limit
• 1000mcg is the upper limit for folic acid
• Too much folic acid may hide vitamin B12
  deficiency

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For More Information

• Centers for Disease Control and Prevention
• www.cdc.gov/ncbddd/folicacid/faqs.htm
• National Institutes of Health Office of Dietary
  Supplements
• http//dietary-supplements.info.nih.gov/factsheets
  /folate.asp
• Linus Pauling Institute/Oregon State University
• http//lpi.oregonstate.edu/infocenter/vitamins/fa/
  
• March of Dimes
• www.marchofdimes.com
• North Dakota Wheat Commission
• www.ndwheat.com/uploads/resources/390/folicacidcon
  sumption.pdf

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For More Information about Nutrition and Health,
Visit

• www.ag.ndsu.nodak.edu/food

Presentation by Bridget Curley, Program Assistant