Folate is a B vitamin that your body needs to make DNA and healthy red blood cells. Folic acid is the form used in supplements and added to fortified foods. This guide explains the difference, how much you need every day, which foods provide it, the signs of deficiency and why folic acid is so important before and during pregnancy, based on the NIH Office of Dietary Supplements consumer fact sheet.
Folate vs Folic Acid: What Is the Difference?
Folate is the natural form found in foods such as leafy vegetables, beans and citrus fruits. Folic acid is the man-made form added to enriched flour, rice, pasta and breakfast cereals and used in supplements. The body absorbs folic acid more easily, so amounts are measured in dietary folate equivalents (DFE): 240 mcg of folic acid and 400 mcg of food folate are both equal to 400 mcg DFE.
How Much Folate Do You Need Each Day?
- Children 1 to 3 years: 150 mcg DFE
- Children 4 to 8 years: 200 mcg DFE
- Children 9 to 13 years: 300 mcg DFE
- Teens and adults 14 years and older: 400 mcg DFE
- Pregnant teens and women: 600 mcg DFE
- Breastfeeding teens and women: 500 mcg DFE
The upper limit applies to folic acid from supplements and fortified foods: 1,000 mcg a day for adults, 800 mcg for teens 14 to 18 years. There is no upper limit for the folate found naturally in food.
Best Food Sources of Folate
- Beef liver
- Asparagus, Brussels sprouts, spinach and mustard greens
- Oranges and orange juice
- Peanuts, black-eyed peas and kidney beans
- Enriched bread, flour, pasta and rice, and fortified breakfast cereals
Why Folic Acid Matters in Pregnancy
The NIH states that taking folic acid before becoming pregnant and during early pregnancy helps prevent neural tube defects, which are serious birth defects of the brain and spine. All women and teen girls who could become pregnant should get 400 mcg of folic acid daily from supplements, fortified foods or both, in addition to the folate from a healthy diet.
Because the neural tube forms in the first weeks of pregnancy, often before a woman knows she is pregnant, this advice applies to anyone who could become pregnant, not only to women who are actively trying. Speak to your doctor about the right dose for you, especially if you have had a previous pregnancy affected by a neural tube defect.
Signs of Folate Deficiency
Folate deficiency can cause megaloblastic anemia, with weakness, fatigue, trouble concentrating, irritability, headache, heart palpitations and shortness of breath. Other signs include open sores on the tongue or inside the mouth and changes in the color of the skin, hair or fingernails. In pregnancy, low folate can also raise the risk of premature or low-birth-weight babies.
Can You Take Too Much Folic Acid?
High doses of folic acid can hide the signs of vitamin B12 deficiency, which can lead to nerve damage if it goes untreated. The NIH also advises caution with supplements above 1,000 mcg a day, especially for people with a history of colorectal adenomas. Take folic acid supplements at the dose your doctor advises.
When to See a Doctor
- You are planning a pregnancy or could become pregnant
- You feel unusually weak, tired or short of breath
- You have mouth sores or skin and nail color changes with no clear cause
- You take medicines or have a digestive condition that may affect folate absorption
A blood test can check your folate and vitamin B12 levels, and your doctor can recommend food changes or a supplement.
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Frequently Asked Questions
How much folic acid should I take daily?
Women who could become pregnant should get 400 mcg of folic acid daily from supplements, fortified foods or both. Your doctor may advise a different dose in specific situations.
What foods are high in folate?
Beef liver, asparagus, Brussels sprouts, spinach, mustard greens, oranges, peanuts, black-eyed peas and kidney beans are good sources, and many grains and cereals are fortified with folic acid.
Why is folic acid important before pregnancy?
Folic acid taken before and during early pregnancy helps prevent neural tube defects in the baby.
What are the symptoms of low folate?
Weakness, fatigue, trouble concentrating, irritability, headache, palpitations, shortness of breath, mouth sores and color changes in skin, hair or nails.
What is the upper limit for folic acid?
For adults it is 1,000 mcg a day from supplements and fortified foods, according to the NIH.
Related reading: Hifolate Tablet uses in pregnancy | Neurolab Injection (B-vitamin injection) | Iron Deficiency guide | Vitamin D daily needs
Sources
- NIH Office of Dietary Supplements: Folate fact sheet for consumers
- NIH Office of Dietary Supplements: Vitamin B12 fact sheet for consumers
Medical disclaimer: this article is for general information and does not replace advice from a qualified doctor. Do not start, stop or change any supplement or medicine without medical advice.