Folic Acid Dosage

Vitamin B9, also known as folic acid or folate is one of the water soluble vitamins from the family vitamin B. Folic acid is biologically inactive until it is turned into dihydrofolic acid into the liver. Folic acid is very useful for the overall body functions and health. The most basic thing that folic acid performs is to help the human body to repair, synthesize and methylate the DNA structures. Folic acid also acts as a cofactor in every biological reaction that involves folate, which is the natural occurring form of folic acid.

As I said, folic acid that is naturally available in foods, is called folate and foods are the biggest source of folic acid. Folic acid is naturally available in dark and green leafy vegetables like spinach, celery, broccoli, mustard greens, turnip, bok choy and many such green and leafy vegetables. The greatest food sources of folic acid are asparagus, wheat germ, beet, avocados, beans, citrus fruits and meats. For many of its health benefits, proper dosage must be there in the daily diet of a person.

Importance of Folic Acid
Folic acid is beneficial for almost all health related issues and a healthy body. Folic acid is very useful in maintaining the mental health and blood health, reducing the risk of depression, birth defects, miscarriage, high blood pressure, anemia, increasing breast milk, preventing cancer and eye diseases, improving fertility and many more. There are several habits like alcohol abuse, liver disease, poor nutritional value, kidney disease and incorrect medications that can reduce the exact levels of folic acid from the body and cause folic acid deficiency. Hence, it is very important to maintain healthy levels of folic acid in one's body by consuming the correct dosage.

Folic Acid Dosage
Folic acid is available in all forms, meaning, as a single ingredient and as a combination of products (vitamin supplements). A typical average dosage is 400mcg for an average and normal person. A pregnant and breast feeding woman must consume at least 600mcg. The daily dosage fluctuates in different cases as per the age, physical status and fitness of the person. However, normal people rarely suffer with folic acid deficiency. As a matter of fact, folic acid overdose can create several severe health related issues like insomnia, diarrhea, bitter taste in mouth, seizures, psychotic behavior and hyperactivity in children. For several conditions like pregnancy, the dosage may increase up to 1000mcg to 1200mcg. In fact, women with a history of neural tube defects can also be advised dosage up to 4000mcg.

• Dosage for Women: Daily 400mcg and more.
• Dosage for Pregnant Women: Daily 600mcg to 800mcg and more.
• Dosage for Men: Daily 400mcg and more.
• Dosage for Children: Daily 150mcg and, 300mcg and more for 14 years and above.

A thing to remember is that the absorption rate of naturally occurring folates and folic acid supplements is different. Therefore, the concept of dietary folate equivalents was introduced. These DFEs can be taken on an empty stomach but they work great when taken with a balanced diet. Folic acid dosage should always be in combination with vitamin B12 supplement as it can mask vitamin B12 deficiency, which is very fatal for the nervous system. There are several precautionary measures that are to be taken, to avoid any kinds of side effects of high dosage. Folic acid side effects are very rare but there is always a possibility of their occurrence, if not taken with proper medical interventions. However, daily intake of folic acid in a normal human being must not surpass the limit of 1000mcg a day. High dosage of folic acid can lead to several stomach problems, skin reaction and several other folic acid side effects.