Recommendations:

The best way to get the daily requirement of essential vitamins is to eat a wide variety of foods. Most people in the United States get enough folic acid in their diet because it is plentiful in the food supply.

There is good evidence that folic acid can help reduce the risk of certain birth defects (spina bifida and anencephaly). Women who are pregnant or planning to become pregnant should take at least 400 micrograms (mcg) of folic acid every day. Pregnant women need even higher levels of folic acid. Ask your health care provider which amount is best for you.

The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get each day.

• The RDA for vitamins may be used as goals for each person.
• How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and illnesses, are also important.

The Food and Nutrition Board of the Institute of Medicine Recommended Intakes for Individuals - Daily Reference Intakes (DRIs) for folate:

Infants

• 0 - 6 months: 65 mcg/day
• 7 - 12 months: 80 mcg/day

Children

• 1 - 3 years: 150 mcg/day
• 4 - 8 years: 200 mcg/day
• 9 - 13 years: 300 mcg/day

Adolescents and Adults

• Males age 14 and older: 400 mcg/day
• Females age 14 - 50: 400 mcg/day plus 400 mcg/day from supplements or fortified foods
• Females age 50 and over: 400 mcg/day