How to Correct Low Folate with Diet and Supplements

November 14, 2025 •

4 min read

According to the National Institutes of Health, a low intake of dietary folate can lead to a deficiency within a few months, resulting in symptoms like fatigue, paleness, and shortness of breath. This guide explains how to correct low folate by addressing its common causes through diet and supplementation.

Quick Summary

A folate deficiency can be addressed through a balanced intake of foods rich in natural folate and the use of folic acid supplements. Treatment may also involve managing underlying conditions that affect nutrient absorption or increase the body's need for folate.

Key Points

Combine Diet and Supplements: For a faster, more effective correction, use both folic acid supplements and a diet rich in natural folate from leafy greens, legumes, and citrus fruits.
Address Underlying Causes: Treat conditions like celiac disease, reduce alcohol intake, and manage any medications that might interfere with folate absorption or metabolism.
Distinguish Folate and Folic Acid: Recognize that folic acid, the synthetic form, is more bioavailable and is used for targeted deficiency treatment, while food folate is important for maintenance.
Test B12 Levels First: Always have a doctor check vitamin B12 levels before beginning folic acid therapy to avoid masking a coexisting B12 deficiency and risking nerve damage.
Manage Pregnancy Risks: Women who are pregnant or may become pregnant should be vigilant about their folate intake to prevent serious neural tube defects in their baby.

Understanding the Cause of Low Folate

Before exploring how to correct low folate, it's crucial to understand the root cause. A deficiency in this essential B vitamin (B9) can result from several factors, including insufficient dietary intake, malabsorption issues, increased bodily demand, or certain medications. Folate is vital for cellular health, red blood cell formation, and DNA synthesis, so addressing a deficiency is important for overall wellness.

Some of the most common causes include:

Poor Diet: The body cannot store folate for long periods, so regular intake is necessary. Diets lacking in leafy green vegetables, citrus fruits, and legumes can quickly lead to low levels.
Malabsorption Conditions: Diseases affecting the digestive tract, such as celiac disease or Crohn's disease, can prevent the proper absorption of folate.
Excessive Alcohol Use: Chronic, heavy alcohol consumption interferes with folate absorption and metabolism.
Increased Bodily Demand: Pregnant women, those who are breastfeeding, and individuals with certain health conditions like sickle cell anemia or cancer have higher folate requirements.
Certain Medications: Some drugs, including certain anticonvulsants and methotrexate, can interfere with folate metabolism.

Correcting Low Folate Through Diet

One of the most effective ways to raise folate levels is by incorporating a greater variety of folate-rich foods into your daily meals. The folate in foods is sensitive to heat, so eating raw produce or using minimal cooking methods, like steaming, is beneficial.

Natural Folate Sources

Leafy Greens: Spinach, kale, and romaine lettuce are excellent sources.
Legumes and Beans: Lentils, chickpeas, and black-eyed peas contain significant amounts of folate.
Citrus Fruits and Juices: Oranges and orange juice are a good option.
Nuts and Seeds: Peanuts and sunflower seeds can boost your intake.
Animal Products: Beef liver, eggs, and seafood also contain folate.

Folic Acid (Synthetic Folate) Sources Many countries have implemented public health initiatives to fortify grain products with folic acid, the synthetic form of folate, to help prevent deficiencies.

Fortified Grains: Breakfast cereals, breads, rice, and pasta often contain added folic acid. Look for the term "enriched" on the label.

The Role of Supplements in Correcting Low Folate

For many, especially those with significant deficiencies or increased requirements, dietary changes alone may not be enough. In these cases, a healthcare provider may recommend folic acid supplements.

Folic Acid vs. Food Folate While the terms are often used interchangeably, there are key differences. Folic acid, the synthetic form, is more easily absorbed by the body than the natural folate found in food. This higher bioavailability makes it a very effective treatment for correcting low folate levels.

Dosage: A typical treatment for deficiency involves daily folic acid tablets for several months. A healthcare provider will determine the correct dosage. It is crucial to have vitamin B12 levels checked before starting folic acid, as supplements can mask a coexisting B12 deficiency, potentially leading to irreversible nerve damage if the B12 issue goes untreated.

Special Considerations for the MTHFR Gene Some individuals have a genetic mutation in the methylenetetrahydrofolate reductase (MTHFR) gene, which impairs their ability to convert folic acid into its active form, 5-methyl-THF (5-MTHF). For these individuals, a supplement containing 5-MTHF may be more beneficial.

Comparison of Treatment Methods for Low Folate


Feature	Dietary Adjustments	Folic Acid Supplements
Absorption	Less predictable; varies based on food type and cooking method.	Highly bioavailable and easily absorbed by the body.
Speed of Correction	Slower, requiring consistent effort and time to replenish stores.	Faster, providing a more direct and efficient way to raise folate levels.
Control over Intake	Varies based on the nutrient content of specific foods.	Precisely controlled dosage, as prescribed by a healthcare provider.
Associated Risks	Low risk; primarily relates to inadequate intake if diet is unbalanced.	Can mask a vitamin B12 deficiency, potentially leading to nerve damage if not monitored.
Application	Essential for long-term maintenance and prevention of future deficiency.	Effective for rapid correction of an existing deficiency, especially for at-risk groups like pregnant women.

Lifestyle Changes and Underlying Conditions

Beyond diet and supplementation, addressing the underlying cause of low folate is critical for a lasting correction. For those who consume excessive alcohol, reducing or stopping intake is necessary for proper folate absorption. For individuals with celiac disease or other malabsorption issues, treating the primary condition will improve nutrient uptake. Regular monitoring by a healthcare provider, especially for those with chronic conditions, is key to preventing recurrence.

Conclusion

To correct low folate, a multi-pronged approach is often the most effective. Combining a diet rich in natural and fortified folate sources with physician-prescribed folic acid supplements can rapidly and safely restore levels. For those with underlying health issues or genetic predispositions, targeting the root cause is crucial. By working with a healthcare provider and making informed dietary and lifestyle choices, individuals can successfully address their folate deficiency and prevent future complications.

Get the Facts on Folate Deficiency

Fact: A folate deficiency is more common than you might think, especially among those with poor diets, malabsorption issues, and pregnant women.

Fact: Overcooking vegetables can destroy a significant portion of their naturally occurring folate content.

Fact: Folic acid supplements are highly effective because they are more easily absorbed by the body than natural folate from food.

Fact: Correcting a folate deficiency is particularly critical for women who could become pregnant, as it helps prevent serious neural tube defects in the baby.

Fact: If not properly managed, low folate levels can lead to megaloblastic anemia, which is characterized by abnormally large red blood cells.

Fact: High homocysteine levels, which have been linked to cardiovascular risk, can result from a folate deficiency.

Frequently Asked Questions

Excellent food sources of folate include dark leafy green vegetables like spinach and kale, legumes such as lentils and chickpeas, citrus fruits, and liver. Many grain products like bread and cereal are also fortified with folic acid.

The duration of treatment varies depending on the severity of the deficiency and the chosen method. Folic acid supplements can restore folate levels relatively quickly, with most people needing to take them for about four months. Regular blood tests will help monitor progress.

You cannot get too much natural folate from food. However, excessive intake of folic acid from fortified foods and supplements can be an issue. High doses of folic acid can mask a vitamin B12 deficiency, potentially leading to nerve damage.

Symptoms can include fatigue, weakness, a sore and red tongue, mouth ulcers, diarrhea, and irritability. Severe deficiency can lead to a type of anemia known as megaloblastic anemia.

Adequate folate intake is crucial before and during early pregnancy to prevent neural tube defects like spina bifida and anencephaly. The developing fetus has a very high demand for this vitamin.

Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic, man-made version used in supplements and fortified foods. Folic acid is more easily absorbed by the body.

You should see a doctor if you experience symptoms of folate deficiency, have underlying conditions that affect nutrient absorption, are pregnant or planning to be, or are taking medications that interfere with folate. A doctor can perform blood tests to confirm the diagnosis and recommend appropriate treatment.