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Folate and folic acid for women who could become pregnant

The reference intake is 330 micrograms of dietary folate equivalents a day, the same as for men. What is different for this group is a separate, specific recommendation: 400 micrograms of folic acid a day as a supplement, starting before conception.

EFSA märkus sellel real:pluss 400 mikrogrammi foolhappe lisand, kui rasedus on võimalik

Need on avaldatud rahvastiku võrdlusväärtused, mitte diagnoos ega retsept. Võrdlustarbimine kirjeldab, mis katab terve rühma; see ei saa öelda teie enda staatust ja ükski leht ei saa. Rasedus, krooniline haigus, ravimid ja malabsorptsioon muudavad pilti — viige need küsimused arsti, ämmaemanda, apteekri või dietoloogi juurde.

Two numbers doing two different jobs

The 330 microgram reference intake is about ordinary nutritional adequacy, and food supplies it. The 400 microgram folic acid recommendation is a targeted preventive intervention against neural tube defects, and it exists on top of the diet rather than instead of it.

Conflating them is the commonest mistake made on this topic. A diet rich in leafy greens and lentils satisfies the first and does not replace the second, because the evidence for neural tube defect prevention comes from trials of folic acid supplements and from countries that fortify flour with folic acid.

Before conception is the whole point

The neural tube closes in the fourth week after conception, typically before a pregnancy is recognised and often before a period is even late. A supplement started when the test turns positive has missed the window for this specific benefit.

That is why the recommendation across European national guidance is framed the way it is: any woman who could become pregnant, not any woman who is planning to. About half of pregnancies are unplanned, and the recommendation is designed around that fact rather than around intentions.

Higher doses and why they are prescribed

A larger daily dose is recommended in some situations — a previous pregnancy affected by a neural tube defect, certain antiepileptic medicines, diabetes, and some other conditions. Those doses are set by a clinician, and they are the reason this page gives a general figure rather than a personal one.

The 1 000 microgram upper level for folic acid from supplements applies to self-selected intake, not to a prescribed dose, and the reason it exists is that high folic acid can mask the anaemia of vitamin B12 deficiency while nerve damage continues.

Food still matters

The food table below shows what ordinary portions contribute against the 330 microgram reference intake. Lentils, chickpeas, leafy greens, broccoli, beetroot and oranges do the work. Folate is heat-sensitive and water-soluble, so brief cooking and using the cooking water keeps more of it than long boiling.

Kuidas see võrdub iga teise rühmaga

Tavaline toit versusthe 330 µg DFEarvnaised 19–50

Selle nimekirja tipus:Lentils, 326 µg toidufolaati in a 180g portsjon (portsjon, keedetud) — 99% of the 330 µg DFEarvnaised 19–50. Kuluks umbes2neist, et katta täispäev sellest ühest toidust, seetõttu jaotab päris dieet selle mitme rea peale.

Ühik:Võrdlusväärtus on toidufolaadi ekvivalentides (DFE); koostiseandmed on looduslik toidufolaat, mis teiseneb DFE-ks üks ühele. Rikastatud tooted, kus foolhape imendub umbes kaks korda tõhusamalt, vajaksid teisendamist — ühtegi siin ei järjestata.

Portsjonisuurused on tavalised kodused portsjonid, mis on selle tabeli jaoks valitud, mitte ametlikud võrdlusportsjonid, ja lühinimekiri on toimetuslik: igapäevased toidud selles piirkonnas, mitte kõrgeimad 100 g kohta andmebaasis.Toores järjestus 100 g kohta oleks tipus kuivatatud ürtide, joogipulbrite ja rikastatud hommikuhelveste all, mis vastab teisele küsimusele.Koostiseandmed on Ameerika, seega kus USA rikastamistava erineb Euroopa tavast, kannab rida pistoda ja põhjust.Toitaine täieliku järjestuse 100 g kohta avaldab selle saidi toiduandmete jaotis.

Kogu toitaine, mitte ainult see rühm

The Folaat (B9)võrdlustarbimise leht kannab täielikku vanuse ja soo tabelit, ülemist taset ja seda, mida väärtuse tüüp tähendab.

Seotud lehed

Allikad:EFSA toitumisalased võrdlusväärtused · Määrus (EL) nr 1169/2011, XIII lisa · USDA FoodData Central SR Legacy (toidukoostis) · EFSA teaduslik arvamus folaadi toitumisalaste võrdlusväärtuste kohta (2014) · Maailma Terviseorganisatsiooni juhis perikontseptsioonilise foolhappe lisandi kohta· kontrollitud2026-09-06

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