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Recommended Daily Folate Intake

Folate is an important B vitamin (B9). Folate is very much essential during pregnancy and infancy. Pregnant and breast-feeding women need to make sure folate is included in their regular diet. Women who plan to get pregnant can take folic acid or multivitamin supplements. It can prevent birth defects and lower the risk of preeclampsia and early labor. A person who doesn’t get enough amount of folate may develop anemia. People who suffer from digestive problems should also make sure to consume enough folate. Folate also assists with neurological health.

There are various natural sources of folate. Leafy green vegetables like spinach, turnip greens and broccoli are good sources of folate. Citrus fruits like lemon and orange are rich in folate. Cereals, beans and breads are other good sources of folate.

Recommended intake levels for folate (vitamin B9) are provided by the Dietary Reference Intakes (DRIs) system. In the below tables the intake levels are presented separately for men and women for different life stages.

Men

Recommended Dietary Allowances (RDA) Tolerable Upper Intake Levels (ULs)
Life Stages Age µg/day (micrograms) Age µg/day (micrograms)
Newborn 0 to 6 months (AI) 65 1 to 3 years 300
Infancy 7 to 12 months (AI) 80 4 to 8 years 400
Toddlerhood 1 to 3 years 150 9 to 13 years 600
Early School Age 4 to 8 years 200 14 to 18 years 800
Middle Childhood 9 to 13 years 300 Above 18 years 1000
Adolescence / Teenage 14 to 18 years 400
Adulthood Above 18 years 400

Women

Recommended Dietary Allowances (RDA) Tolerable Upper Intake Levels (ULs)
Life Stages Age µg/day (micrograms) Age µg/day (micrograms)
Newborn 0 to 6 months (AI) 65 1 to 3 years 300
Infancy 7 to 12 months (AI) 80 4 to 8 years 400
Toddlerhood 1 to 3 years 150 9 to 13 years 600
Early School Age 4 to 8 years 200 14 to 18 years 800
Middle Childhood 9 to 13 years 300 Above 18 years 1000
Adolescence / Teenage 14 to 18 years 400 14 to 18 years and Pregnant/Lactating 800
Adulthood Above 18 years 400 Above 18 years and Pregnant/Lactating 1000
Pregnant Above 13 years 600
Lactating Above 13 years 500

Recommended Dietary Allowance (RDA), Adequate Intake (AI) and Tolerable Upper Intake Level (UL).

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