The B vitamin folate plays a role in reproductive, cardiovascular, cognitive and mental health. The RDA for folate is 400 mcg for adults. People who are pregnant or breastfeeding need more. It’s in legumes, leafy green vegetables, enriched pasta and fortified cereals, rice and bread.

Typically, you might only hear about the health benefits of folate as it relates to pregnancy. For decades, many of our foods have been fortified with folic acid, the synthetic version of folate, to prevent neural tube defects during pregnancy. Folic acid is also a standard addition to most prenatal vitamin supplements. 

But for the rest of us, folate is important for a healthy body, too. “Folate is vitamin B9. It is like the body’s construction crew for repairing new cells and growing DNA,” says family medicine physician Tiffany Hendricks, M.D. That makes it good for your heart, brain, mood and more. 

Read on to learn what folate can do for your body, if you need a supplement and, if so, how to pick the best supplement to meet your unique health needs.

Why We Love Folate
Prevents Birth Defects

Folate is recommended before and during pregnancy to prevent neural tube defects, which are birth defects of the baby’s brain and spine. Pregnant people require 600 micrograms of folic acid daily. However, most of us don’t get this much from food. As a result, the American College of Obstetricians and Gynecologists recommends taking a prenatal vitamin that contains at least 400 mcg of folic acid at least one month before becoming pregnant and through the first 12 weeks of pregnancy.

Good for Heart Health

Homocysteine is an amino acid that our bodies use to synthesize protein. While we need some homocysteine, too much can spell trouble for your heart health. That’s because chronically high levels of this amino acid can damage blood vessels, fueling the risk of a heart attack or stroke.  Enter folate. “Folate decreases homocysteine, a marker for cardiovascular disease,” says Hendricks. 

Research has conversely found that very high folate levels might be associated with increased cardiovascular risk. And additional research has linked high levels of folic acid supplements to the development of some kinds of cancer. So, just because some folic acid is good, doesn’t mean more is better.

Benefits Brain Health  

Without enough folate, your cognitive function may also suffer, partly due to elevated homocysteine levels. That’s because too much homocysteine may impair blood flow to the brain. This, in turn, may cause brain cells to die off and additionally promote the development of tau tangles (a hallmark of Alzheimer’s disease). 

Some research has also linked low folate levels to poor cognitive function and dementia. Because the results of research on folic acid supplements and cognition are mixed, more study is needed. In the meantime, eating lots of folate-rich foods certainly couldn’t hurt.

Supports Mood Regulation

The development of mood disorders like depression is complicated and multifactorial. But for some people, nutrition is especially important because folate is critical for brain health. In fact, research has found that people with depression often have low levels of folate in their bloodstreams. 

It’s possible that supplementing with folic acid might be a helpful add-on for depression treatment. In the case of people with depression who also have a genetic mutation that impairs their ability to metabolize folate, supplementing with the more readily bioavailable form of folate (L-methylfolate) may be beneficial. However, experts say that more research is needed. Since too much folate can also be harmful, talk to your health care provider before starting anything new. 

Protects Against Megoblastic Anemia

When we think about anemia, we often jump to iron-deficiency anemia. However, a deficiency in either folate or vitamin B12 can lead to a condition called megaloblastic anemia. This type of anemia impairs DNA synthesis, leading to the development of abnormally large red blood cells. Untreated, it can lead to weakness, fatigue, pale skin, difficulty concentrating and headaches. The treatment includes supplementing with folic acid and treating any underlying medical conditions that may lead to megaloblastic anemia, such as celiac disease or ulcerative colitis. 

It is like the body’s construction crew for repairing new cells and growing DNA.

-Tiffany Hendricks, M.D.

Folate Deficiency

Fortunately, folate deficiency is rare in the U.S. However, some people are at risk of insufficient folate intake, especially:

Those with alcohol use disorderPeople of childbearing age or those who are pregnantAnyone with a disease that affects nutrient absorption, such as celiac disease or inflammatory bowel disease.

In addition, people with variants in the MTHFR gene have an impaired ability to convert folate from foods into an active form that the body can then use. This may put them at increased risk for low folate levels. 

Since many breads, pastas and cereals are fortified with folate, full-blown folate deficiency is uncommon in the United States. However, people who follow restrictive diets, such as low-carbohydrate or keto, may not be eating enough folate-rich foods for optimal health, says Hendricks. 

How Much You Need

The recommended intakes of folate depend on age, sex and whether you’re pregnant or breastfeeding. The Recommended Dietary Allowance (RDA) for folate for healthy male and female adults is 400 mcg. However, this increases to 600 mcg for anyone who is pregnant and 500 mcg for people who are breastfeeding.

Food Sources

“Generally, I advocate for a food-first approach, followed by considering supplements, if necessary,” says Hendricks. You can get folate from a wide variety of foods. 

The following foods are considered good or excellent sources of folate:

Beef liverFortified breakfast cereals, bread and riceEnriched pastaAsparagus, Brussels sprouts, spinach, romaine lettuce and mustard greensKidney beans, black-eyed peas and green peasAvocados.

Folate-Rich Recipes to Try

Is Folate Safe for Everyone?

Just because folate is naturally found in food doesn’t mean that folic acid supplements are safe for everyone.  For instance, folic acid can interact with medications, including antiepileptic medications, methotrexate (used to treat certain autoimmune disorders) and sulfasalazine (a medication for ulcerative colitis).

In addition, if you have the MTHFR gene variant, taking too much supplemental folic acid might also get you in trouble. If your body doesn’t process folate effectively, it may remain unmetabolized. This can adversely affect B12 metabolism, mask a B12 deficiency, and possibly cause other issues, like cognitive impairment.

What to Look For in a Folate Supplement

Being safe when taking supplements is a big deal, as the FDA doesn’t regulate products before they show up on your store shelves (and they’ll only pull them if there is a concern). That’s why, as a consumer, it’s up to you to make sure you’re choosing a product that’s going to be both safe and effective. Here’s how:

Choose the Right Form: You can get folic acid as part of a multivitamin, prenatal vitamin, B complex vitamin or as a stand-alone supplement. If you’re considering a supplement, talk to your health care provider about the best form for you. In some instances, if there are concerns about your body’s ability to use folate, they may recommend taking L-methylfolate, which is folic acid already in its active form.Look for Independent Verification: Third-party certification ensures quality, safety and ingredient transparency. Reputable certification programs include BSCG certified, INFORMED certified (including Informed Sport), NSF Sport or USP Verified. Consider Your Individual Needs: Talk to your health care provider about the dose they recommend for you. This can differ depending on whether you’re taking folic acid for pregnancy, due to an underlying health condition or because of a limited diet.

Our Expert Take

Folate, also known as vitamin B9, is a B vitamin involved in cell repair and DNA synthesis. It plays a key role in reproductive, cardiovascular, cognitive and mental health. Folate is found in foods like legumes, leafy green vegetables, avocados, enriched pasta and fortified cereals, rice and bread. It is also available in synthetic form in supplements as folic acid. 

While most of us get enough folate from food, some people may require a supplement. This may include those with certain digestive disorders, people who are pregnant or plan to become pregnant, those with megoblastic anemia, or people who don’t eat many folate-rich foods. However, if you think you might need a folic acid supplement, don’t go it alone as too much folic acid can be harmful to your health. If you are considering starting a folic acid supplement, talk to your health care provider, who can help you determine the type and amount that’s right for you. 

Frequently Asked Questions

Is it good to take folate every day?

Although folate deficiency is rare in the United States, some people may benefit from folic acid supplements. This includes people who are or might become pregnant, people with certain digestive disorders and people with megaloblastic anemia, a form of anemia that can develop due to folate deficiency.

Why does folate make me feel better?

If you’re healthy, taking a folic acid supplement won’t make you feel any better. However, if you have been diagnosed with megaloblastic anemia, a folic acid supplement can help correct this condition and improve symptoms like fatigue, weakness and headaches.

What does high folate do to your body?

You don’t have to worry about getting too much folate from food. However, too much folic acid from supplements may increase the risk of some kinds of cancer, can adversely affect your heart health and cognition, and may also mask a B12 deficiency.