VEGANALYZEDaily Folate Requirement
Folate is the naturally occurring form of vitamin B9, while folic acid is the synthetic form. Since the body cannot produce folate on its own, it must be obtained daily through diet. Learn about foods rich in folate and folic acid here.
Folate Requirement for the United States
The following values have been provided as the recommended daily folate intake for the United States 1.
| Gender and Age Group | Amount in µg |
|---|---|
| Men | |
| ≥ 19 years | 400 |
| Women | |
| ≥ 19 years | 400 |
| Pregnant ≥ 19 years | 600 |
| Breastfeeding ≥ 19 years | 500 |
| Children / Adolescents | |
| 0 to 6 months | 65 |
| 7 to 12 months | 80 |
| 1 to 3 years | 150 |
| 4 to 8 years | 200 |
| 9 to 13 years | 300 |
| Boys 14 to 18 years | 400 |
| Girls 14 to 18 years | 400 |
| Pregnant, 14 to 18 years | 600 |
| Breastfeeding, 14 to 18 years | 500 |
In addition to a diet rich in folate, women who want to become pregnant or could become pregnant should consume an additional 400 µg of folic acid per day to prevent neural tube defects in their child. 2. The additional intake of folic acid should start no later than 4 weeks before the start of pregnancy and should be maintained during the first trimester of pregnancy 3.
Higher daily requirement for athletes?
According to a study, supplementation with folic acid improved blood folate levels in marathon runners, but it did not affect performance on the treadmill. 4. Further research is needed to determine whether and to what extent exercise increases the need for folate.
Folate requirements are met with a vegan diet
Vegans don't need to worry about inadequate folate intake when following a varied diet. According to studies, the folate requirement can be well met through a vegan diet as well 5 6 7 8. Click here for the table of foods rich in folate and folic acid.