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Folate, folic acid and fortification

What is folate?

Folate is a B vitamin that is vital for healthy growth and development of blood cells and nerve tissue. Folate is found naturally in food, especially green vegetables and grains.

Why we need folate

Folate is important for everyone for cell growth and reproduction. Folate deficiency can result in a type of anaemia called ‘megaloblastic anaemia’. Megaloblastic anaemia is a blood disorder characterised by the presence of enlarged immature red blood cells (megaloblasts).

How much folate is recommended?

It is recommended that New Zealand adults consume around 400 micrograms of folate from food each day. Adults get about 250 micrograms of folate from food each day, well below the recommended intake.

What are good sources of folate?

Foods that are naturally high in folate are vegetables, especially green vegetables such as broccoli, spinach, salad greens; citrus fruit eg, oranges; wholegrain breads and breakfast cereals. Chick peas, nuts, dried beans and peas are also high in folate, although cooking reduces this level.

What is folic acid?

Folic acid is the synthetic form of folate which may be added to manufactured foods and drinks, or taken as a vitamin supplement.

Folic acid and pregnancy

Women who don’t get enough folate and folic acid before and during pregnancy have a higher risk of their baby developing abnormalities known as neural tube defects (NTDs). The neural tube is the nerve centre of the foetus which grows into the spinal cord. The most common NTDs are spina bifida and anencephaly.

Women capable of, or planning a pregnancy, should take at least 400 micrograms of folic acid daily as well as consuming foods rich in folate and folic acid-fortified foods. If you find out that you are pregnant and you have not been taking folic acid vitamin supplements, you should start taking one immediately.

The New Zealand Ministry of Health currently recommends that you take an 800 microgram folic acid vitamin supplement daily for at least four weeks before and 12 weeks after conception. These folic acid vitamin supplements can be purchased over the counter at the pharmacy or on prescription from your doctor or midwife.

If you have a family history of NTDs like spina bifida a higher dose of folic acid may be necessary – particularly for women who have had a child with an NTD and are planning subsequent pregnancies. Check with your doctor or midwife to find out what is best for you.

During pregnancy it is difficult to get enough folate from food alone – it would mean eating about one kilogram of cooked spinach or raw broccoli each day! Folic acid is more readily absorbed by the body than naturally occurring folate.

What is fortification?

Fortification is when extra nutrients (such as folic acid) are added to food and drinks during the manufacturing process.

Some manufacturers voluntarily fortify their products with folic acid. These products include some breakfast cereals, orange juice and food drinks (such as liquid meal supplements).

Mandatory fortification is when manufacturers are legally required to add extra nutrients to a particular food to meet a significant health-need in the population.

Fortification of bread with folic acid

The Minister for Food Safety, Kate Wilkinson, deferred the commencement date requiring the mandatory fortification of bread with folic acid in New Zealand until 31 May 2012.

In the mean time bread manufacturers have indicated that they will voluntarily increase the range of breads that have added folic acid.

Is food that is fortified with folic acid labelled?

Yes. The food label will list any vitamins added (eg folic acid). These can be found in the ingredients list and sometimes in the Nutrition Information Panel (NIP). The total amount of folate in the NIP includes the natural folate as well as the amount of folic acid that has been added.

Are there any risks of taking folic acid?

Based on current scientific evidence, there is no apparent risk to public health and safety from the estimated increase in folic acid intake as a result of fortification of food.

NZFSA will also be monitoring the progress and development from those countries (eg, USA and Canada) that have previously implemented folic acid fortification, as well as emerging scientific research in this area.

Related links

Food safety in pregnancy

Folate, folic acid, and health [Ministry of Health]

Updated 27 August 2009