
               Folate (folic acid and related compounds) is a
          water-soluble vitamin widely distributed in foods.

               Functions: Involved in red blood cell production; aids
          in the formation of genetic material within every body
          cell.

               Sources: Liver; yeast; dried beans, peas and lentils;
          oranges; fortified ready-to-eat cereals; whole-wheat
          products; some vegetables (including asparagus, beets,
          broccoli, brussels sprouts, and spinach).

               Deficiency: Signs include cracks on the lips and at
          the corners of the mouth, anemia, gastrointestinal
          disorders (such as malabsorption), and infertility. Folate
          deficiency is believed to be rare, and there is little
          evidence it constitutes a major problem in the United
          States. Those who may be most vulnerable are premature
          infants, women during the last half of pregnancy, women who
          use oral contraceptives, and people using certain types of
          anti-convulsants.

               Excess: Very large doses may bring about convulsions
          in epileptics who are taking the anticonvulsant drug
          phenytoin. Without evidence of benefit from high doses and
          with some evidence of potential for toxicity, high intakes
          of folate supplements are not recommended by the National
          Research Council of the National Academy of Sciences.

         U.S. Recommended Daily Allowances
         Infants        Children      Adults and          Pregnant or
         (0-12 mo.)     (1-3 years)   Children 4 Years+   Nursing Women

         100 micrograms   200 mcg       400 mcg              800 mcg

              (The U.S. RDA amounts are sufficient to meet the needs 
         of practically all healthy people. FDA set these based on 
         the 1968 Recommended Dietary Allowances by the National 
         Research Council of the National Academy of Sciences. 
         However, in 1989, the council lowered the RDA for folate to 
         2 micrograms for men and 180 micrograms for women because 
         researchers found that although U.S. diets contain half as 
         much folate as recommended in 1968 RDAs, such diets do not 
         lead to deficiencies. FDA is in the process of revising its 
         U.S. RDAs.)
