Its active forms are crucial in hematopoietic processes, influencing the production of red blood cells. It is also essential for the proper development of the fetus, especially in the prevention of neural tube defects.
Since folates are a diverse group in terms of bioavailability, the Dietary Folate Equivalent (DFE) is used to calculate the body's needs and recommended intake. 1μg DFE corresponds to 1μg of folate from the diet, 0.6μg of folic acid from fortified foods and dietary supplements, and 0.5μg of folic acid in a supplement taken on an empty stomach.
Folate demand in children and adolescents
The daily requirement for folate in early life is 120 μg DFE (for children aged 1-3 years), gradually increasing to 160 μg (children aged 4-6 years) and to 250 μg for children aged 7-12 years. For adolescents aged 13-18 years, the requirement for folate is 330 μg DFE.
Folate requirement in adults
The daily requirement for folates in adults, regardless of gender, is 320 μg DFE. In the case of pregnant women, it increases to 520 μg, and during breastfeeding it is 450 μg DFE. Recommended intake of folates - children and adolescents For children, it is recommended to consume 150 μg DFE for the first three years of life, for children aged 4-6 years, the recommended dose increases to 200 μg DFE. Children aged 7-12 years should consume 300 μg of folates daily, while for adolescents aged 13-18 years, the suggested daily dose of folates is 400 μg DFE
Recommended folate intake - adults
For adults, the recommended daily intake is 400 µg DFE, except for pregnant women - here the recommended daily intake of folates is 600 µg DFE. In turn, breastfeeding women should take 500 µg daily.
Occurrence of folic acid in food
Folic acid is found primarily in dark green leafy vegetables such as spinach, kale, and lettuce. Other rich sources include legumes, liver, eggs, and mature cheeses. Folic acid is very sensitive to heat, light, and oxygen, which can result in losses of 50–80% during cooking. This is why raw leafy vegetables are one of the best sources of this vitamin.
