Folate and iodine

Folate (folic acid)

Folate is a B-complex vitamin that is essential in making new body cells by helping to produce DNA and RNA, for cell reproduction. Folate also works with vitamin B12 to form hemoglobin in red blood cells. It may help protect against heart disease and help control plasma homocysteine levels, which is linked to increase cardiovascular disease risk. Folate is also important in lowering the risk of delivering a baby with neural tube defects, such as spina bifida.

A deficiency in folate affects cell division and protein synthesis. Anemia may also result as a folate deficiency. Pregnant women who don't get enough folate, especially in the first trimester, have a greater risk of delivering a baby with neural tube defects. The Dietary Guidelines from 2005 recommend that women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate synthetic folic acid from fortified foods or supplements, as well as folate in food from a varied diet.

Too much folate can mask a vitamin B12 deficiency and may interfere with certain medications. The Tolerable Upper Intake Level (UL) is 1,000 micrograms (mcg) of folic acid (folic acid is the form in fortified foods and supplements) for adults and 800 mcg for teens.

The Recommended Daily Allowances (RDAs) are:
Adult males and females age 14 and up: 400 mcg daily
Pregnant women: 600 mcg daily
Breastfeeding: 500 mcg daily
(For the other age group RDA's, click this link and scroll about 1/3 of the way down)

The RDAs do not show an increase in folate recommendations for women who are of childbearing age, instead the Dietary Guidelines statement above addresses that. The development of the neural tube typically happens before most women even realize they are pregnant, so it's important for all women of childbearing age to get enough folate.

Good sources of naturally occurring folate are orange juice, dried beans and lentils, spinach, broccoli, peanuts, and avocados. Enriched grains such as breads, cereals, flour, crackers, rice, and pasta are fortified with folic acid. Not all grain products are fortified with folic acid, so check the Nutrition Facts label to find out. To see the amounts of folate and folic acid in foods, click here and scroll about 2/3 of the way down.

Iodine

Iodine is a mineral that works as part of thyroid hormones, which help regulate the rate that your body uses energy.

A deficiency causes the body to not make enough of the thyroid hormones, which slows down energy and may cause weight gain. Goiter (an enlarged thyroid gland) is the disease caused by a lack of iodine. Iodized salt is very common so goiter is rarely caused by a deficiency these days.

Goiter can also be caused by high iodine levels, but not commonly in the U.S. An excess can also cause irregular heartrate and confusion. The Tolerable Upper Level Intake (UL) is 900 micrograms (mcg) for teens and 1,100 mcg for adults.

The Recommended Daily Allowances (RDAs) for iodine are:
Adults: 150 mcg daily
Pregnancy: 220 mcg daily
Breastfeeding: 290 mcg daily
(For other RDAs, click this link and scroll about halfway down)

Iodine is found naturally in saltwater fish and foods grown near coastal areas. Salt is iodized to ensure adequate amounts in food, even if you consume a moderate amount of salt. One-half teaspoon of iodized salt contains almost enough iodine to meet the daily RDA. (For the amounts and other sources of iodine, click here and scroll about 3/4 of the way down).

Information is from the Complete Food and Nutrition Guide from the American Dietetic Assocation and weblinks are from the Linus Pauling Institute, Oregon State University.