How Often Should You Take Folate?

January 8, 2026 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), sufficient folic acid intake is recommended for all women capable of becoming pregnant. This is because knowing how often should you take folate is critical for supporting healthy fetal development in early pregnancy. Folate is a water-soluble B-vitamin that is not stored in the body for long, necessitating a consistent intake through diet or supplementation.

Quick Summary

An individual's folate needs vary based on age, gender, and life stage, with general adult suggestions differing from those for pregnancy or specific health conditions. Consistent intake is beneficial for red blood cell production, DNA synthesis, and overall cellular function. A balanced diet and supplements can contribute to maintaining adequate levels.

Key Points

General Adult Intake: Many recommendations suggest a specific level of folate (vitamin B9) daily through diet or supplements for most healthy adults.
Pre-Conception and Pregnancy: Guidelines often suggest specific folic acid intake levels daily starting before conception and during early pregnancy to support healthy development.
High-Risk Pregnancy: A higher intake level of folic acid is sometimes discussed for women with a history of certain birth differences, under medical supervision.
Folate vs. Folic Acid: Folate is natural, while folic acid is synthetic and often more easily absorbed, making it a common form for supplementation and fortification.
Dietary Sources as Part of Overall Intake: While food is important, supplementation with folic acid may be necessary to meet needs, especially during pregnancy.
Water-Soluble Vitamin: Folate is water-soluble, suggesting the body may not store large amounts, which is why regular intake is often mentioned.
Consideration for Other Deficiencies: High levels of folic acid might potentially affect the detection of a vitamin B12 deficiency; consulting a doctor is important, particularly with underlying conditions.
Certain Medical Conditions: Conditions like celiac disease or taking methotrexate may involve specific folate considerations, and consulting a healthcare provider is advised.

Folate vs. Folic Acid: The Important Distinction

Before discussing intake frequency, it's essential to understand the difference between folate and folic acid. Folate is the naturally occurring form of vitamin B9 found in foods such as leafy green vegetables, legumes, and citrus fruits. Folic acid, on the other hand, is the synthetic version used in dietary supplements and to fortify foods like cereals, bread, and pasta. Folic acid is often more easily and efficiently absorbed by the body than natural folate.

Daily Intake Considerations for the General Population

For many healthy adults, a certain level of daily dietary folate equivalent (DFE) is often suggested. This amount is typically recommended to support daily cellular functions, including the production of red blood cells and DNA. Since folate is a water-soluble vitamin, your body does not store large reserves, and any excess is flushed out through urine. This is why consistent, regular consumption is beneficial, either through a folate-rich diet or a supplement containing folic acid.

How Different Groups May Address Their Folate Needs

Men and non-pregnant women: For many adults, a daily multivitamin containing folic acid is considered a way to supplement a diet that includes natural folate sources.
Children and adolescents: Suggested dietary allowances (RDAs) can vary by age. Specific age groups, such as children aged 9–13 and teens aged 14–18, have different typical daily suggestions.
Older adults: As with younger adults, the general RDA for seniors is typically consistent with the adult recommendation. Some research explores potential links between low folate levels and cognitive function, although more studies are needed.

Special Considerations for Folate Intake

Pregnancy and Women of Childbearing Age

Women who are trying to conceive or who are pregnant often have increased folate needs to support healthy fetal development and help prevent certain birth differences.

Before conception: Many recommendations suggest that women of childbearing age aim for a specific level of folic acid daily. This is considered important as potential developmental issues can occur very early in pregnancy.
During pregnancy: The daily suggested intake often increases. A prenatal vitamin is typically recommended to help ensure these needs are met.
High-risk pregnancies: In cases with a history of certain birth differences, a doctor may recommend a higher intake level, potentially starting before conception.
Breastfeeding: A specific daily DFE is often recommended to support the baby's development.

Medical Conditions Potentially Affecting Folate

Certain medical conditions can potentially affect the body's ability to absorb or utilize folate, sometimes necessitating specific intake approaches.

Methotrexate therapy: Individuals taking methotrexate for conditions like rheumatoid arthritis or psoriasis are often advised on a specific folic acid intake schedule by their healthcare provider to help manage potential side effects.
Addressing folate deficiency: Strategies to address folate deficiency typically involve a specific intake of folic acid until levels are considered normal, as guided by blood tests.
Chronic digestive conditions: Individuals with conditions like Crohn's disease or celiac disease may have different folate absorption patterns, and their healthcare provider can advise on appropriate intake.
MTHFR gene variation: Some people have a genetic variation that can affect how their body processes folic acid. While a healthcare provider might discuss different forms, standard recommendations often focus on folic acid.

Comparison: Folate from Food vs. Folic Acid from Supplements

This table highlights the differences between obtaining folate from natural food sources and synthetic folic acid from supplements.


Feature	Natural Folate (from food)	Folic Acid (from supplements/fortified food)
Source	Found naturally in leafy greens, legumes, nuts, eggs, and fruits.	Synthetic form used in fortified grains (flour, cereals) and supplements.
Absorption Rate	Variable; generally less bioavailable than folic acid.	Often has a high and consistent absorption rate.
Stability	Highly sensitive to heat and light; can be affected during cooking.	Stable and generally not easily affected by cooking.
Risk of Excessive Intake	Extremely low risk from food sources alone.	There is often a suggested upper limit for intake from supplements and fortified foods.
Beneficial For	Supporting overall health as part of a balanced diet.	Contributing to healthy fetal development, supporting levels in case of potential deficiency, and complementing diet when needs are higher.

Conclusion: Frequency Often Involves Regular Intake

To answer the question, "how often should you take folate?" the answer for many people often involves consistent intake. Because folate is a water-soluble vitamin that the body may not store in significant amounts, regular intake is helpful to maintain adequate levels. For the general adult population, a combination of a folate-rich diet and fortified foods or a multivitamin containing folic acid can contribute to meeting needs. However, specific circumstances, particularly pregnancy and certain medical conditions, may require different approaches to intake. It is always best to consult with a healthcare provider to discuss appropriate intake for your personal health needs.

Dietary Sources of Folate

To help support regular intake, consider incorporating these folate-rich foods into your diet:

Leafy Greens: Spinach, kale, and romaine lettuce.
Legumes: Lentils, chickpeas, and black-eyed peas.
Fortified Grains: Many breakfast cereals, breads, rice, and pastas are enriched with folic acid.
Fruits: Oranges, bananas, papaya, and cantaloupe.
Other Vegetables: Asparagus, broccoli, and brussels sprouts.
Animal Products: Beef liver is mentioned as a source.

A combination of natural folate from food and potentially more readily absorbed folic acid from fortified products and supplements is often considered a way to support daily requirements.

Consulting a Healthcare Professional

Before making any significant changes to your supplement routine, especially if you are pregnant, have a chronic medical condition, or are taking other medications, it is crucial to speak with a healthcare provider. They can provide personalized recommendations based on your unique health profile and, if necessary, blood test results.

Frequently Asked Questions

While natural folate from food is beneficial, folic acid from supplements is often more consistently absorbed by the body. For situations with increased needs, like pregnancy, relying solely on food may not be sufficient, and supplementation is commonly recommended.

For many healthy adults, the suggested dietary allowance (RDA) is a specific level of folate daily. This can be supported through a combination of a balanced diet that includes fortified foods or a daily multivitamin.

Pregnant women are often advised to aim for a certain level of folate daily. This is commonly supported by taking a prenatal vitamin containing folic acid, in addition to consuming folate-rich foods.

Missing a single day is often not a major concern, as consistent intake over time is generally more important. However, for specific situations where consistent daily intake is particularly emphasized, like during early pregnancy or when taking certain medications, following guidance is important.

It is generally considered very difficult to consume too much folate from food alone. However, there is often a suggested Tolerable Upper Intake Level (UL) for folic acid intake from supplements and fortified foods for adults.

Yes, folate can be affected by heat. Cooking, especially boiling, might reduce the amount of naturally occurring folate in foods. Methods like steaming or microwaving vegetables may help preserve more of the vitamin.

With appropriate approaches, levels in case of a folate deficiency can potentially begin to improve within a few weeks. However, depending on the situation, a healthcare provider might suggest a specific initial approach for a defined period.