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Folic Acid (Folate - Vitamin B9) Daily Requirement and Dietary Sources

Daily Requirement of Folic Acid (Vitamin B9):

The Dietary Reference Intake (DRI), or daily requirement, for Folic Acid (Vitamin B9) is as follows:

65 ug/day for infants 0-6 months
80 ug/day for infatns 7-12 months
150 ug/day for children 1-3 years
200 ug/day for children 4-8 years
300 ug/day for children 9-13 years
400 ug/day for males and females 14 and older

During pregnancy, the DRI is increased to 600 ug/day, and during lactation, the DRI is increased to 500 ug/day.

Dietary Sources of Folic Acid (Vitamin B9):

Folic acid is quickly destroyed by both air and heat, and a significant portion is lost if foods are improperly stored, when they are overcooked, or when reheated. Vitamin supplements usually contain vitamin B9 in the form of folic acid, but folate supplements (as L-methyl folate) can be found, particularly in prenatal vitamins. Green and black tea both lower the bioavailability of folic acid supplements and should be taken at different times.

There is a variety of foods that contain folic acid, primarily fruits and vegetables. To ensure that you are getting adquate amounts of vitamin B9 in your diet, be sure to consume a variety of the following foods that are rich in folate.

Vegetable Sources: The richest sources of folate are dark-green, leafy vegetables such as asparagus, broccoli, spinach, kale, greens, escarole, chard, arugula, bok choy, mache, radicchio, and rapini. Other good vegetables that contain folate are cabbage, avocados, beets, brussel sprouts, and cauliflower.


Fruit Sources: Citrus fruits are the best fruit sources of folic acid, including oranges and orange juice. Other fruits that contain folate are cantaloupe, bananas, and dates.

Bean and Legume Sources: Beans and legumes are a good source of folate, including lentils, peas, pinto beans, garbanzo beans, chickpeas, and soybeans.

Fortified Grain Sources: Grain products that have been fortified with folic acid are another good source of the vitamin. This includes foods such as breads and cereals enriched with folic acid.

Meat Sources: Liver is a good source of folate. Most other meats are poor sources of vitamin B9, but turkey and chicken contain some.

More Information:

Folic Acid (Vitamin B9) Overview

Folic Acid (Vitamin B9) Benefits, Functions, Signs of Deficiency



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