Vitamin B9, also known as folate or folic acid belongs to the family of B-vitamins. These vitamins are water-soluble. They are not stored for in the body and are secreted through urine. So, it is necessary to include these vitamins in your diet. Folic acid is a synthetic form of vitamin B9 and folate is natural vitamin B9. These two forms work in a same manner. The main function of this vitamin is it works as a co enzyme during the synthesis of genetic material (DNA) and plays a vital role in all processes that depend on cell division.

According to the Food and Nutrition Board by the National Academy of Sciences, Recommended Dietary Allowances (RDA) has set based on the natural form of the vitamin, folate. The Office of Dietary Supplements notes that one mcg of the folate you obtain from foods is equivalent to 0.6 mcg of synthetic folic acid, which is more easily absorbed by your body.

Daily recommendations for dietary folic acid are listed below in terms of adequate levels(Al).
Pediatric stage:

  • For toddlers of age 0 to 6 months is 65 micrograms (mcg) is required per day.
  • for toddlers of age group from 7 to 12 months is 80 micrograms (mcg) required per day.
  • For children of age group from 1 to 3 years is 150 micrograms (mcg) required per day.
  • For children of age group from 4 to 8 years is 200 micrograms (mcg) required per day.
  • For children of age group from 9 to 13 years is 300 micrograms (mcg) required per day.
  • For Teens 14 to18 years is 400 micrograms (mcg) required per day.

For Adults:

  • From 19 years and older age group: 400 mcg is required per day.
  • For Pregnant women: 600 mcg is required per day.
  • For Breastfeeding women: 500 mcg is required per day.

However amount of folic acid should be taken under the supervision of healthcare provider.

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