Spotlight on…folate

What is it?

Folate is a B-group vitamin, found naturally in leafy green vegetables, legumes, seeds, liver, nuts and some fruits. In Australia, most bread flours and some cereals are fortified with folic acid (the synthetic form of folate) to boost our intake.

Why do we need it?

Folate helps produce and maintain our bodies’ cells, especially during periods of rapid cell growth e.g. pregnancy and infancy. Adults and children need folate to produce red blood cells which transport oxygen around the body. It is also very important in the development of the foetal neural tube, which becomes the baby’s spinal cord, brain and surrounding bone tissue.

The neural tube develops in the first four to six weeks of pregnancy, often before a woman even knows she is pregnant. Neural tube defects are rare but can cause serious disabilities, such as spina bifida. Studies show that adequate folate intake before and after conception can prevent seven out of ten cases of neural tube defect.

How much do we need?

Folate requirements depend on your life stage and gender. The National Health and Medical Research Council (NHMRC) recommends all adults consume 0.4mg/day, increasing to 0.5mg/day for breastfeeding women and 0.6mg/day for pregnant women. Consuming foods fortified with folic acid or taking folic acid supplements for at least one month prior to conception and three months after conception minimises the risk of neural tube defects.

Some women are at high risk of having a baby with neural tube defects and may need a higher dose of folate. This higher dose should only be taken under medical supervision. See your health practitioner for more information.

Fortification and supplements

Many women struggle to get enough folate from dietary sources alone. Supplements can be beneficial and unlike most vitamins, folic acid supplements are absorbed more effectively in the body than folate from food sources.

In September 2009, the Australian government introduced mandatory fortification of all breadmaking flour (except organic flour) with folic acid to help protect women of child-bearing age from having babies with neural tube defects. Three slices of fortified bread (100g) contain 0.12mg folic acid (i.e. 30 per cent of a woman’s daily folate requirement). A combination of a healthy diet, eating fortified foods and taking a supplement will allow most women to meet their daily folate requirements.

Further resources

Better Health Channel http://www.betterhealthchannel.vic.gov.au/
Food Standards Australia New Zealand http://www.foodstandards.gov.au/
National Health and Medical Research Council http://www.nhmrc.gov.au/
To find an accredited practising dietitian in your area, go to http://www.daa.asn.au/

Content Updated May 2010