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dietary supplement graphic

Folate (Folic acid or Folacin)

Folate cell division
Cell division. This process requires folate to occur 

 

The vitamin with three names, folate is required for protein and DNA synthesis. Folate is essential for growth and development

 

What if I don't get enough?

Inadequate folate has been linked to neural tube defects (spina bifida) in infants and to an increased risk of heart disease and colon cancer among adults.

And if I get too much?

Prolonged use of high doses can produce kidney damage. Less seriously, too much folate can cause appetite loss, nausea, flatulence and abdominal distention.

Some nutrition scientists also believe that too much folate can mask vitamin B12 deficiency and lead to irreversible neurological damage.

Rich sources of folate include:

  • Dried beans and peas

 

Women of child-bearing age should take a supplement before conception and throughout the early stages of pregnancy to reduce the chances of birth defects. About 400 micrograms per day (from both foods and supplements) is recommended.

 

Caution

Folate supplements can interfere with anti-convulsant medication.