Should I get folate from food or a supplement?

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dotFIT
Fitness
Try to get what you can from food first. The use of fortified foods may lead to the consumption of less than ideal foods. Leafy greens, fruit, legumes and some meats (such as liver) are all good sources. Folic acid from supplements is, however, more bioavailable. For every 100mcg of folate ingested from food, 60mcg of folic acid will do the trick. If your diet is coming up short, then don’t ignore it, supplement. The dotFIT Active MV gives the perfect amount to augment your diet so that you do not receive excess folate. 
Dr. Michael Roizen, MD
Internal Medicine
One of the most important B-complex vitamins, folate is found in lots of foods, like spinach, tomatoes, and orange juice. And many foods are supplemented with it, like bread and cereal. But our bodies don't absorb folate from food as well as we can absorb folic acid (the synthetic form of folate) from supplements.

Also, when you consider that an 8-ounce glass of orange juice has 43 micrograms of folate, that would mean you'd have to drink about 25 8-ounce glasses of OJ a day to get the recommended amount. And when you consider that a slice of unsupplemented bread has only 6 micrograms of folate and spinach only has 2, you can see why supplements make more sense.

The average intake of folate through food is 275 to 375 micrograms, so you need a supplement of about 525 micrograms. This can have several health benefits, including helping to prevent cancer.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.