Nutrition Diet: How much folic acid do I need every day?

October 31, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, adequate folic acid intake can help prevent a significant percentage of neural tube defects in newborns. This critical nutrient is vital for everyone, not just those planning a pregnancy, which is why understanding how much folic acid do I need every day? is essential for overall health.

Quick Summary

Daily folic acid requirements vary based on age, gender, and life stage, with higher needs for pregnant women to support fetal development. This essential B vitamin is obtainable from supplements, fortified foods, and natural sources like leafy greens.

Key Points

Standard guideline: Most adults need adequate amounts of folic acid (or DFE) daily for general health and wellbeing.
Crucial for pregnancy: Women who are pregnant or may become pregnant require higher intake of folic acid daily to help prevent birth defects.
Increased needs for specific situations: Individuals with a history of neural tube defects or other risk factors may need a greater amount under a doctor's supervision.
Multiple sources: Get folic acid from supplements, fortified foods like cereals and bread, and natural folate from leafy greens, legumes, and citrus fruits.
Seek medical advice: Always consult a healthcare provider to determine the right amount for your specific health needs and before taking high-dose supplements.
Know the difference: Folate is the natural form in food, while folic acid is the synthetic form in supplements and is more readily absorbed by the body.
Watch for deficiency signs: Symptoms of low folate levels include fatigue, anemia, and mouth sores.

Understanding the Role of Folic Acid

Folic acid is the synthetic form of folate, a B-vitamin (B9) that is crucial for numerous bodily functions. It helps the body make and repair DNA, produce healthy red blood cells, and facilitate cell growth and tissue development. For women of childbearing age, adequate intake is particularly vital because it significantly reduces the risk of serious birth defects affecting the baby's brain and spine, known as neural tube defects (NTDs). These defects can occur very early in pregnancy, often before a woman is even aware she is pregnant.

Folate vs. Folic Acid: What's the Difference?

While often used interchangeably, folate and folic acid are distinct forms of Vitamin B9. Understanding the difference is key to optimizing your intake from various sources. Folate occurs naturally in foods, while folic acid is the man-made, or synthetic, version used in supplements and fortified foods.


Feature	Folate	Folic Acid
Source	Naturally in foods like vegetables, legumes, and fruits.	Synthetic form, found in supplements and fortified foods.
Absorption	Less stable and less easily absorbed by the body.	More stable and absorbed much more efficiently (up to 85%).
Bioavailability	Processing and cooking can destroy a significant portion of natural folate.	Remains stable during cooking and is highly bioavailable.
Usage	Processed by the small intestine.	Metabolized by the liver and other tissues.
Key Benefit	General support for cell function and metabolism.	Specifically proven to prevent neural tube defects when taken as a supplement.

Recommended Daily Intake by Life Stage

The amount of folic acid you need each day depends on several factors, including your age and life stage. The following are general guidelines, but individual needs can vary, and it's always best to consult a healthcare provider.

Adults

For most healthy adults aged 19 and over, the recommended dietary allowance (RDA) for folate is 400 micrograms (mcg) of Dietary Folate Equivalents (DFE) per day. Since folic acid from supplements and fortified foods is better absorbed, taking a daily supplement is often recommended to help ensure adequate levels.

Pregnant and Breastfeeding Women

Because of its crucial role in fetal development, pregnant and breastfeeding women have higher daily requirements:

During pregnancy: The RDA increases to 600 mcg DFE per day. A prenatal vitamin is typically recommended to meet this need.
Before pregnancy: To protect against NTDs, women planning to conceive should ensure adequate intake at least one month before conception and continue through the first 12 weeks of pregnancy.
While breastfeeding: The RDA is 500 mcg DFE per day.

High-Risk Individuals

Some individuals require significantly higher intake, but this should only be done under medical supervision. You are considered at higher risk if:

You have a history of a previous pregnancy affected by an NTD.
You or your partner has an NTD.
You have diabetes.
You take certain anti-epilepsy medications.
You have an MTHFR gene variant, which affects folate metabolism.

For these high-risk cases, a doctor may advise a higher amount of folic acid daily.

Food Sources of Folate and Folic Acid

There are two main ways to increase your folate intake: by consuming foods that naturally contain it (folate) or by eating foods that have been enriched with the synthetic version (folic acid).

Natural Food Sources (Folate)

To boost your natural folate intake, incorporate these foods into your diet:

Leafy green vegetables: Spinach, kale, romaine lettuce, and mustard greens are excellent sources.
Legumes: Lentils, chickpeas, black beans, and kidney beans are rich in folate.
Fruits: Citrus fruits like oranges, as well as avocado, mango, and papaya.
Nuts and seeds: Peanuts and sunflower seeds contain good amounts of folate.
Animal products: Beef liver and eggs provide folate.

Fortified Food Sources (Folic Acid)

In many countries, including the United States, several grain-based products are fortified with folic acid to help increase the population's overall intake. Look for the words "enriched" or "fortified" on the packaging. These include:

Breakfast cereals
Bread
Pasta
Rice
Flour and products made from it, such as corn masa

Signs of Folic Acid Deficiency

Low levels of folate can lead to a condition called megaloblastic anemia, where red blood cells are abnormally large and don't function properly. Symptoms can develop gradually and may include:

Persistent fatigue and weakness
Pale skin and shortness of breath
Sore, swollen tongue and mouth ulcers
Changes in taste perception
Irritability and changes in mood
Neurological symptoms like memory issues and difficulty concentrating
In severe cases, diarrhea and weight loss

Potential Risks of Excessive Folic Acid

While getting enough folic acid is crucial, especially for women of childbearing age, excessive intake from supplements and fortified foods should be avoided. The tolerable upper intake level (UL) for adults is set at 1,000 mcg per day from supplements and fortified foods. Exceeding this amount can mask the neurological symptoms of a vitamin B12 deficiency, which can cause permanent nerve damage if left untreated. Therefore, it is important to be mindful of your total intake from all sources.

Conclusion

Establishing and maintaining adequate folic acid intake is a vital component of a healthy lifestyle, with specific requirements varying based on age and life stage. While a balanced diet rich in natural folate sources is beneficial, supplements are essential for certain populations, particularly women planning pregnancy and those who are pregnant or breastfeeding, to help prevent birth defects. For most adults, achieving adequate intake is the recommended target. If you have specific health concerns or are in a high-risk group, always consult a healthcare professional to determine the appropriate amount for your needs, ensuring you reap the benefits of this essential vitamin safely. For more information on the guidelines for recommended daily allowances, you can refer to authoritative resources like the National Institutes of Health website.

Visit the NIH Office of Dietary Supplements website

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in foods, while folic acid is the synthetic, man-made version used in dietary supplements and fortified foods like cereal and bread. Folic acid is more stable and absorbed more efficiently by the body than natural folate.

Folic acid is critical during early pregnancy to help prevent serious birth defects of the baby's brain and spine, known as neural tube defects (NTDs). Because NTDs occur very early, women who may become pregnant are advised to ensure adequate folic acid intake daily.

While natural folate is in many foods, it can be difficult to consistently get enough from diet alone to help prevent NTDs, especially since cooking can destroy some of the nutrient. This is why women of childbearing age are often recommended to consider a daily folic acid supplement.

High intake of folic acid (above the 1,000 mcg UL) from supplements and fortified foods can potentially mask the symptoms of a vitamin B12 deficiency. This is particularly a risk for older adults, as a hidden B12 deficiency can lead to irreversible nerve damage.

Individuals at risk for folate deficiency include women of childbearing age, those with conditions that affect nutrient absorption (like celiac disease or IBD), people with excessive alcohol consumption, and individuals taking certain medications.

Yes, men benefit from adequate folic acid intake as it is essential for the production of new cells, DNA synthesis, and maintaining red blood cell health. Some studies also link sufficient folate levels to better brain and heart health.

Great natural sources of folate include leafy green vegetables like spinach and kale, legumes such as lentils and beans, citrus fruits, and eggs.

Symptoms of a deficiency can include persistent fatigue, weakness, a sore and swollen tongue, mouth ulcers, changes in mood, and difficulty concentrating.