How to Fix Folic Acid Deficiency Through Diet and Supplements

November 3, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), fortifying grain products with folic acid has significantly reduced the rate of neural tube defects by 28%, yet deficiency can still occur for various reasons. Fixing a folic acid deficiency is crucial for producing healthy red blood cells, ensuring proper DNA formation, and maintaining overall well-being.

Quick Summary

This guide outlines effective methods for correcting a folate deficiency, including dietary adjustments, incorporating folic acid supplements, and recognizing underlying health conditions that may cause low levels. Learn about high-folate foods and the importance of professional medical advice.

Key Points

Consult a Doctor: Always get a diagnosis from a healthcare provider before starting treatment, as a folic acid deficiency can mask a vitamin B12 deficiency, potentially leading to irreversible nerve damage if mismanaged.
Boost Your Diet: Incorporate folate-rich foods like leafy greens, legumes, fortified grains, citrus fruits, and eggs into your daily meals.
Consider Supplements: For a confirmed deficiency, oral folic acid supplements are a standard and effective treatment method. Consult a healthcare provider for appropriate guidance.
Address Absorption Issues: If a medical condition like celiac or Crohn's disease prevents folate absorption, treating that underlying issue is necessary.
Reduce Alcohol Intake: Excessive alcohol consumption can interfere with folate absorption and metabolism, so limiting or stopping intake is important.
Take Precautions During Pregnancy: Women who are pregnant or may become pregnant require higher folate intake and should take supplements to help prevent neural tube defects.

A folic acid deficiency, also known as folate deficiency, happens when the body does not have enough of this essential B vitamin. This can lead to a type of anemia called megaloblastic anemia, where red blood cells are abnormally large and fewer in number. Fixing the deficiency involves a multi-pronged approach that includes dietary changes, supplementation, and, if necessary, addressing underlying medical conditions.

Boosting Folate Through Your Diet

Increasing your intake of folate-rich foods is a primary step in correcting a deficiency. Folate is a water-soluble vitamin, meaning the body doesn't store it for long, so daily consumption is important. Here is a list of excellent food sources:

Leafy Greens: Spinach, kale, romaine lettuce, and mustard greens are packed with folate. A half-cup of cooked spinach, for instance, provides a significant amount.
Legumes: Beans, peas, and lentils are powerful folate sources. Cooked lentils and chickpeas are particularly rich.
Fortified Grains: Many cereals, breads, rice, and pasta are enriched with folic acid. Checking the product label for the word "fortified" or "enriched" is a simple way to increase your intake.
Fruits: Citrus fruits like oranges and papayas, as well as avocados, contain good levels of folate.
Animal Products: Beef liver is one of the richest sources, while eggs and dairy products also contain folate.

When cooking vegetables, be mindful that heat can destroy folate. Steaming or microwaving vegetables can help preserve more of the vitamin compared to boiling. Using the cooking water from steamed vegetables in sauces or soups can also recapture some of the leached nutrients.

Folic Acid Supplementation

For many, especially those with a diagnosed deficiency or increased needs, supplements are an effective way to restore folate levels. A healthcare provider will determine the appropriate supplementation approach.

Types of Supplements

Standard Folic Acid: The synthetic form of folate, which is easily absorbed by the body. This is the most common form found in supplements.
L-Methylfolate (5-MTHF): This is the biologically active form of folate. Some individuals with a genetic mutation (MTHFR) have difficulty converting folic acid to its active form and may benefit from 5-MTHF supplements. A healthcare professional can determine if this is necessary for you.

It is crucial to note that before beginning folic acid treatment, a healthcare provider must first rule out a vitamin B12 deficiency. Treating a B12 deficiency with folic acid alone can mask the anemia symptoms but allow neurological damage to progress untreated.

Addressing Underlying Causes

In some cases, a poor diet is not the sole cause of deficiency. Medical conditions or other factors can interfere with folate absorption or increase the body's demand for the vitamin.

Malabsorption Issues: Conditions affecting the digestive tract, such as celiac disease or Crohn's disease, can prevent proper absorption of nutrients, including folate. Treating the underlying condition is essential for long-term correction.
Alcohol Consumption: Excessive alcohol use interferes with folate metabolism and can lead to deficiency. Reducing or eliminating alcohol intake is a key step.
Certain Medications: Some anti-seizure drugs, medications for ulcerative colitis, and other prescriptions can interfere with folate absorption. A doctor may monitor levels and adjust treatment accordingly.
Pregnancy: The body's demand for folate increases significantly during pregnancy to support fetal development. Most healthcare providers recommend supplements for pregnant women or those planning to conceive.

Comparative Analysis of Folate Sources

To understand the best way to get your folate, a comparison of different sources can be helpful.


Feature	Naturally Occurring Folate (Food)	Folic Acid (Supplements)
Absorption Rate	Can be less efficiently absorbed; varies with cooking method.	Highly bioavailable and efficiently absorbed by the body.
Concentration	Varies widely depending on the food source.	Consistent and controlled dosage, allowing for targeted treatment.
Form	Present in a variety of forms, including the active 5-MTHF.	Synthetic form (pteroylmonoglutamate) that requires conversion.
Primary Purpose	Daily maintenance of folate levels as part of a balanced diet.	Addressing a diagnosed deficiency or meeting increased needs.
Effect on B12	Does not mask B12 deficiency symptoms in the same way as high-dose supplementation.	High doses can mask a coexisting vitamin B12 deficiency, with potential for neurological damage.

Conclusion

Successfully correcting a folic acid deficiency involves a comprehensive strategy. For most people, a combination of eating a diet rich in natural folate and consuming fortified foods is sufficient for maintenance. For individuals with a diagnosed deficiency, taking a prescribed folic acid supplement is typically an effective way to restore levels. It is essential to consult a healthcare provider to confirm the diagnosis, check for any potential vitamin B12 deficiency, and receive a personalized treatment plan that may include addressing underlying health issues or medication effects. By following these steps, you can effectively resolve a folic acid deficiency and support your body's critical functions for improved health and vitality.

Learn more about folate and nutrition from the Office of Dietary Supplements

How to fix folic acid deficiency

Frequently Asked Questions

Symptoms of a folic acid deficiency often include fatigue, weakness, a sore and red tongue, mouth ulcers, pale skin, irritability, and sometimes diarrhea.

With proper treatment, such as daily folic acid supplements, a deficiency can often be corrected within a few months, and red blood cell levels should begin to normalize within weeks.

While a folate-rich diet is essential for prevention and maintenance, supplements are usually required to quickly and effectively correct a clinical deficiency, especially if it's due to malabsorption or increased need.

Yes, it is possible to consume too much folic acid from supplements and fortified foods, but not from naturally occurring folate in whole foods. Excessive synthetic folic acid intake can potentially hide symptoms of a vitamin B12 deficiency.

Folic acid is vital during pregnancy to support the baby's rapid growth and reduce the risk of serious birth defects, particularly those of the brain and spinal cord, known as neural tube defects.

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

If a medication is the cause, your doctor may monitor your folate levels and adjust your dosage or prescribe a separate folic acid supplement to be taken alongside your other medicine.