Folic Acid (Folate): Uses, Dosage, Effects, Food Sources, And More

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Written by Hirania LuzardoMedically Reviewed by Raja Durai Sam Nishanth, MBBS, MD on November 21, 2025

• What Is Folate?
• What Are the Benefits of Folic Acid?
• How Much Folic Acid Should You Take?
• Which Foods Are High in Folate?
• What Are the Risks of Taking Folic Acid?
•  Takeaways
•  Folate FAQ

7 min read

What Is Folate?

Folate, also known as vitamin B9, is a type of B vitamin that your body uses to make healthy blood cells and support your nervous system. It is found naturally in foods, but you can also take it as folic acid in supplements. 

This vitamin plays a key role in pregnancy, heart health, and cell growth. You need the right amount each day to stay healthy and avoid problems linked to low folate levels.

What is the difference between folate and folic acid?

Your body uses folate and folic acid in different ways. You get folate from foods such as dark leafy greens, beans, peas, nuts, and fruits such as oranges, bananas, melons, and papayas. Folic acid is the form made in labs. It appears in most prenatal vitamins and in foods with added nutrients, including many cereals and pastas.

What Are the Benefits of Folic Acid?

If you are a woman of childbearing age, many doctors will suggest you take either a multivitamin or a folic acid supplement. Folic acid can protect against birth defects that may form before you know you are pregnant.

Folic acid is used to treat deficiencies, which can cause certain types of anemia and other problems. Certain conditions, such as alcoholism, kidney or liver disease, and digestive problems, can put you at a greater risk of not getting enough folate. Folic acid is also used to lessen the toxicity of the drug methotrexate in people with psoriasis and rheumatoid arthritis.

Folic acid supplements have been studied as treatments for many other conditions, including autism spectrum disorder in children, as well as age-related hearing loss and macular degeneration. We need more research to confirm how effective folic acid is for these conditions.

Why you need folate

The daily recommended intake of folate for teens and adults is 400 micrograms (mcg). Pregnant women need at least 600 mcg per day, and breastfeeding women need 500 mcg.

Too little of this vitamin can lead to megaloblastic anemia, which has symptoms such as:

• Fatigue
• Difficulty concentrating
• Heart palpitations

Can folic acid help with pregnancy complications?

Folic acid supplements are standard for women who are or may become pregnant. Folic acid may lower the risk for birth defects of a baby’s brain and spine (spina bifida and anencephaly) by 70% or more. Folic acid may also lower the risk of preeclampsia and early labor.

Does folate support heart health?

Both folate and vitamin B12 play an essential role in changing homocysteine, an amino acid in your blood, into methionine, which is one of the essential building blocks of new proteins. Without enough folate, the process doesn’t work, which leads to higher levels of homocysteine in the blood and a higher risk of heart disease.

Does folate lower the risk of cancer?

High homocysteine levels and low folate levels are also linked to an increased risk of cancer. However, taking high amounts of folate after a cancer diagnosis may speed up the worsening of the disease. If you have cancer, speak with your doctor before taking folic acid supplements.

What role does folate play in brain health and depression?

Too little folate could increase the risk of depression. People with depression and low folate levels may also not respond as well to antidepressants as people with adequate levels of the vitamin in their blood. Some studies show that increasing folate (or taking a folic acid supplement) in addition to an antidepressant may help increase the effectiveness of the medication.

How Much Folic Acid Should You Take?

The recommended dietary allowance (RDA) includes the folate you get from both the food you eat and any supplements you take.

Category	Folate (Folic Acid) Recommended Dietary Allowance (RDA)For children under 1, only an adequate intake (AI) is available
0-6 months	65 mcg/dayAdequate Intake (AI)
7-12 months	80 mcg/dayAdequate Intake (AI)
1-3 years	150 mcg/day
4-8 years	200 mcg/day
9-13 years	300 mcg/day
14 years and older	400 mcg/day
Pregnant teens and women	600 mcg/day
Breastfeeding teens and women	500 mcg/day

The tolerable upper intake level (UL) of a supplement is the highest amount that most people can take safely. Higher doses might be used to treat folate deficiencies. But don’t take more unless a doctor says so.

Category(Children & Adults)	Folate (Folic Acid)Tolerable Upper Intake Levels (UL)
0-6 months	N/A (should only come from breast milk, infant formula, and food)
7-12 months	N/A (should only come from breast milk, infant formula, and food)
1-3 years	300 mcg/day
4-8 years	400 mcg/day
9-13 years	600 mcg/day
14-18 years	800 mcg/day
19 years and older	1,000 mcg/day

Which Foods Are High in Folate?

Many foods make it easy to get all of the vitamin B9 you need from your diet. Some of the foods richest in folate include:

Beef liver. Most meats are low in folate. Beef liver, however, is one of the most concentrated sources available. In addition to providing 215 mcg of folate per 3-ounce serving, beef liver also provides a decent amount of protein and more than 100% of your recommended daily intake of vitamin A, vitamin B12, and copper.

Dark, leafy greens. Many types of dark, leafy greens have high concentrations of folate. Spinach, a powerhouse of nutrients, provides 58 mcg of folate in a 1-cup serving of raw leaves and 131 mcg in a half-cup serving of boiled spinach. A half-cup of boiled mustard greens has 52 mcg, and a cup of cooked collards has about 136 mcg.

Legumes. Legumes, which include beans, peas, and lentils, are an excellent source of plant protein, as well as fiber, iron, magnesium, and antioxidants. They’re also high in folate. A half-cup of kidney beans has 46 mcg of folate, and the same serving of black-eyed peas has 105 mcg. A half-cup of peas has 47 mcg.

Asparagus. Asparagus is high in many important nutrients, including folate. Four spears have 89 mcg. The vegetable also has anti-inflammatory and antibacterial properties.

Broccoli. Like many other vegetables, broccoli is high in many essential vitamins and minerals, such as vitamin C, vitamin K, and vitamin A. A half-cup serving of cooked broccoli provides 52 mcg.

Oranges. Oranges and other citrus fruits, such as lemons, are most well-known for their vitamin C content. They also contain a good amount of folate, with one small fresh orange providing 29 mcg.

Bananas. Bananas are known best for their potassium content. They’re high in carbohydrates and are easy to digest and take with you on the go. They’re also a perfect pre-workout snack. One medium banana contains 24 mcg of folate.

Eggs. Eggs are high in many essential vitamins and minerals. Along with protein, selenium, riboflavin, and vitamin B12, one hard-boiled egg contains 22 mcg of folate. While eggs are generally considered healthy, the yolks are high in cholesterol. If you have high cholesterol or heart disease, or you’re trying to watch your cholesterol intake, you may want to limit the number of eggs you eat per week.

Fortified and enriched products. Folate (in the form of folic acid) is added to many foods, including breads, juices, and cereals. One slice of white bread has 50 mcg of folate. Cereals that are fortified with 25% of the daily value of folate provide 100 mcg. A serving of three-fourths of a cup of tomato or orange juice contains about 36 mcg of folate.

What Are the Risks of Taking Folic Acid?

Side effects. Folic acid is generally regarded as safe. Side effects are rare.

Interactions. High doses of folic acid can block the effects of some seizure medicines. Taking folate could interfere with methotrexate in people with cancer. 

If you have ulcerative colitis, certain treatment medications can affect the amount of folate your body takes in and could create a folate deficiency.

If you take any regular medicines, ask your doctor how they will affect your intake of folic acid.

Risks. Taking folic acid supplements can sometimes mask the neurologic symptoms of serious and dangerous deficiencies of vitamin B12.

What side effects can occur from high doses of folic acid?

Large doses of folic acid can affect your stomach and your mood. Symptoms may include:

• A bitter taste in your mouth
• Nausea
• Gas or bloating
• Loose stools
• Stomach cramps
• Headaches
• Irritability
• Confusion
• Trouble sleeping

 Takeaways

Folate (vitamin B9) plays a key role in cell growth, the formation of red blood cells, and preventing birth defects. It occurs naturally in foods such as leafy greens, beans, nuts, and citrus fruits, and you’ll find its synthetic form (folic acid) in supplements and fortified foods. While the right dosage helps support overall health, getting too much folic acid can carry risks, so follow the recommended amounts.

 Folate FAQ

What foods should you avoid when taking folic acid?

You don’t need to avoid any specific food groups while you take folic acid. Aim for a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats. The one thing to stay away from is alcohol, as it can interfere with how your body absorbs folic acid and may lower your levels over time.

What is folic acid used for in adults?

Adults need folic acid (vitamin B9) to support the formation of red blood cells and to help their bodies make and repair DNA. This vitamin also helps prevent folate-deficiency anemia, a condition that can cause fatigue, weakness, and other health problems. Getting enough folic acid each day helps your cells work properly and supports your overall health.

What are the symptoms of low folate?

Low folate levels can cause symptoms such as weakness, fatigue, mouth sores, and neurological problems such as trouble concentrating or irritability. Some people also notice pale skin or shortness of breath because low folate affects the formation of red blood cells. Folate plays an important role during pregnancy, so low levels can lead to complications if they are not addressed.

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