Folate
Also known as Vitamin B9, Folic acid, Folacin
Folate is a water-soluble B vitamin (vitamin B9) needed to make DNA and to divide cells. Natural folate is found in foods, while folic acid is the synthetic form in supplements and fortified foods. Because folic acid is absorbed more efficiently, intakes are measured in micrograms of dietary folate equivalents (mcg DFE). Adequate folate before and during early pregnancy sharply lowers the risk of neural tube defects.
The recommended intake sits at about 40% of the level considered the safe daily ceiling, leaving comfortable headroom.
Why it matters
What it does in your body
- Required for DNA and RNA synthesis and normal cell division
- Supports formation of red blood cells and prevents megaloblastic anemia
- Works with vitamins B12 and B6 to metabolize homocysteine
- Critical for closure of the neural tube in early fetal development
- Supports amino acid metabolism and methylation reactions
By age, sex, and life stage
How much you need
Values are in mcg DFE (dietary folate equivalents) because folic acid from supplements and fortified foods is absorbed more efficiently than natural food folate. Infant values are Adequate Intakes (AI). Women who could become pregnant are advised to get 400 mcg of folic acid daily from supplements or fortified foods in addition to food folate. The upper limit applies only to folic acid.
Recommended intake across life
in mcg DFE/dayBars scale to the highest recommendation shown. Where men and women differ, both values are listed.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Infants 0-6 mo | 65 (AI) | 65 (AI) |
| Infants 7-12 mo | 80 (AI) | 80 (AI) |
| Children 1-3 | 150 | 150 |
| Children 4-8 | 200 | 200 |
| Children 9-13 | 300 | 300 |
| Teens 14-18 | 400 | 400 |
| Adults 19+ | 400 | 400 |
| Pregnancy | n/a | 600 |
| Lactation | n/a | 500 |
Values in mcg DFE/day. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Age
Needs rise through childhood and reach the adult level of 400 mcg DFE by age 14, staying constant through adulthood.
Sex
The RDA is the same for adult men and women (400 mcg DFE), but folic acid carries added importance for women who could become pregnant.
Body weight / size
Requirements are set per person rather than by body weight, reflecting folate's role in cell division.
Pregnancy and lactation
The RDA rises to 600 mcg DFE during pregnancy and 500 mcg DFE during lactation; adequate folic acid around conception prevents most neural tube defects.
Absorption
Malabsorptive disorders (celiac disease, inflammatory bowel disease) and alcohol use disorder reduce folate status; the MTHFR 677C>T genetic variant affects folate metabolism.
Running low
Signs you might not get enough
Most at risk: People with alcohol use disorder, women of childbearing age and pregnant women, people with malabsorptive disorders such as celiac disease and inflammatory bowel disease, and individuals with the MTHFR 677C>T polymorphism.
Too much
Can you get too much?
Excess concerns come from synthetic folic acid in supplements and fortified foods, not from natural food folate. The main risk is masking a vitamin B12 deficiency, which is why the folic acid upper limit is 1,000 mcg per day for adults.
Where to get it
Best food sources
The bottom line
Folate builds DNA and new cells and is essential for a healthy pregnancy. Leafy greens, legumes, liver, and fortified grains supply it. Anyone who could become pregnant should get 400 mcg of folic acid daily, because it prevents most neural tube defects. Keep total folic acid under 1,000 mcg per day.
Track folate automatically
Folate is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- NIH Office of Dietary Supplements, Folate Fact Sheet for Health Professionals
- Institute of Medicine (IOM/NASEM), Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.