Folate is a B vitamin that helps your body make DNA, build red blood cells, and support a healthy pregnancy. If you want practical tips—what to eat, when to supplement, and which tests to ask your doctor—keep reading.
Natural folate comes from foods like dark leafy greens (spinach, kale), legumes (lentils, chickpeas), asparagus, eggs, and liver. Many countries fortify grains and cereals with folic acid, a synthetic form. For most people, eating a mix of fresh vegetables, beans, and fortified grains supplies steady folate without pills.
Adults usually need about 400 micrograms (mcg) of folate daily. Pregnant people should aim for 600 mcg because folate cuts the risk of neural tube defects in early pregnancy. If you're trying to get pregnant, start taking a prenatal vitamin with folic acid before conception. People with certain health issues—alcohol use disorder, celiac disease, some medications like methotrexate or anticonvulsants—may need more because absorption or usage changes.
Supplements come as folic acid or active forms like methylfolate. Methylfolate can work better for people with MTHFR gene variants who don't convert folic acid well. Check labels for dose: 400–800 mcg is common for daily use; higher doses require medical advice. Too much folic acid can hide a B12 deficiency and delay diagnosis, so don't take high doses unless your doctor recommends it.
Watch for deficiency signs: tiredness, pale skin, shortness of breath, sore tongue, or mood changes. Your clinician can check a serum folate or red blood cell folate test and look at a full blood count for megaloblastic anemia. If a deficiency shows up, treatment usually restores energy fast, but the underlying cause should be found—poor diet, absorption problems, or drug interactions.
Folate works with other nutrients. B12 and B6 help keep homocysteine levels in check, which matters for heart health. Vitamin C from fruit helps folate absorption from food. Since folate is water-soluble, your body doesn't store much, so steady intake matters every day.
If you take medication, mention folate to your prescriber. Methotrexate, some antiepileptic drugs, and sulfasalazine can lower folate levels or interfere with its use. In those cases, your doctor may recommend supplementation or a specific form like methylfolate.
Practical takeaway: aim for folate-rich meals first—leafy greens, beans, eggs, and fortified cereal. If you’re pregnant, planning pregnancy, or have a condition that affects absorption, talk to your healthcare provider about a suitable supplement and dose. A simple blood test will tell you if you’re low and guide safe treatment.
Quick tips: cook vegetables lightly to keep folate, add lemon juice or bell peppers to meals for vitamin C, and choose whole-food sources over high-dose pills when possible. If your doctor prescribes folic acid, ask whether methylfolate fits your genetics. For long-term needs, monitor levels yearly or as directed. Keep supplements away from children and follow label directions. Store in a cool place.
