Understanding: What is the Correct Amount of Folic Acid to Take Daily?

October 16, 2025 •

5 min read

According to the Centers for Disease Control and Prevention (CDC), the rate of neural tube defects (NTDs) decreased by 28% in the United States since mandatory folic acid fortification of grain products began in 1998. Understanding the recommended daily amount of this vital B vitamin is crucial for maintaining good health and preventing birth defects.

Quick Summary

This article explores the recommended daily intake of folic acid for various demographics, including adults, pregnant individuals, and men. It details the difference between folate and folic acid, lists rich food sources, explains who might need supplements, and outlines potential health risks of consuming too much. A comprehensive guide to ensure proper intake for optimal health.

Key Points

Standard Adult Amount: The standard recommended daily amount of folate (B9) for non-pregnant adults is a specific amount in micrograms (mcg) DFE.
Amount for Women of Childbearing Age: All women who can become pregnant are advised to take an additional specific amount of folic acid daily to help prevent neural tube defects.
Amount During Pregnancy: The recommended daily intake increases to a specific amount in mcg DFE during pregnancy to support fetal development.
Upper Intake Limit: The Tolerable Upper Intake Level (UL) for synthetic folic acid from supplements and fortified foods is a specific amount in mcg per day for adults.
Difference between Folate and Folic Acid: Folate is the natural form in food, while folic acid is the synthetic form used in supplements and is generally better absorbed by the body.
Risks of Excessive Intake: Consuming more than the upper limit of folic acid can potentially mask a vitamin B12 deficiency, which could lead to undiagnosed and potentially irreversible nerve damage if left untreated.
Folate-Rich Foods: Excellent natural sources of folate include leafy green vegetables, legumes, citrus fruits, and fortified grain products.

What is folic acid?

Folic acid is the synthetic form of folate, also known as vitamin B9. Folate is a crucial nutrient that helps the body produce and maintain new cells, particularly red blood cells. It plays a vital role in synthesizing DNA and is essential for normal growth and development. While folate occurs naturally in many foods, folic acid is used in fortified foods and dietary supplements because it is more stable and better absorbed by the body.

Folate vs. Folic Acid: The Key Difference

The terms folate and folic acid are often used interchangeably, but there is a significant difference. Folate is the naturally occurring form of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits. Folic acid, the synthetic version, is added to fortified foods (like bread, pasta, and cereals) and supplements. The body's absorption rate of folic acid (up to 85%) is much higher than that of natural folate (around 50%). This difference is measured using Dietary Folate Equivalents (DFEs), where 1 mcg DFE equals 1 mcg of food folate or 0.6 mcg of synthetic folic acid from supplements.

Recommended daily intake of folic acid by demographic

The recommended daily amount of folic acid varies depending on a person's age and health status. The standard recommendation for most adults is a specific amount in micrograms (mcg) DFE daily. However, certain groups may have different daily requirements.

Men and Non-Pregnant Adults: The recommended dietary allowance (RDA) for adults over 14 is a specific amount in mcg DFE per day. This amount supports general health functions, including cell production and DNA synthesis. Most men and non-pregnant adults can meet this requirement through a balanced diet of folate-rich and fortified foods.
Women of Childbearing Age: All women capable of becoming pregnant are advised to take a certain amount of folic acid daily, in addition to dietary folate. This is critical because many pregnancies are unplanned, and neural tube defects (NTDs) occur in the first month of pregnancy, often before a woman knows she is pregnant. This daily intake significantly reduces the risk of NTDs like spina bifida.
Pregnant and Breastfeeding Women: During pregnancy, the folate requirement increases significantly to support rapid cell division in the developing fetus. The RDA for pregnant women is a specific amount in mcg DFE daily. For breastfeeding women, the RDA is a different specific amount in mcg DFE daily. These needs are often met through prenatal vitamins, which typically contain a specific amount of folic acid.
Individuals with Higher Risk of NTDs: If a woman has previously had a pregnancy affected by an NTD, healthcare providers often recommend a significantly higher daily amount, starting before conception and continuing through the first trimester. This should only be taken under medical supervision.

Comparison of daily folic acid intake by life stage


Life Stage	Recommended Dietary Allowance (RDA) or Daily Value (DV)	Rationale
Adults (19+ years)	Specific amount in mcg DFE	Supports red blood cell production and DNA synthesis.
Pregnant Women	Specific amount in mcg DFE	Meets increased demand for fetal growth and development.
Breastfeeding Women	Specific amount in mcg DFE	Ensures adequate levels for both mother and infant.
Women of Childbearing Age	Specific amount in mcg DFE + supplement	Prepares the body to prevent neural tube defects in early, and potentially unplanned, pregnancy.
Individuals with prior NTD pregnancy	Significantly higher amount in mcg DFE (under medical supervision)	Significantly reduces the recurrence risk of neural tube defects.

Who needs supplements?

While a healthy diet rich in folate is beneficial, certain individuals may need to rely on supplements to meet their folic acid requirements. These groups include:

Women who are pregnant or planning to become pregnant: Medical organizations like the CDC strongly recommend that all women of childbearing age take a daily supplement with a specific amount of folic acid.
People with malabsorptive disorders: Conditions such as Celiac disease or inflammatory bowel disease can reduce the body's ability to absorb folate from food.
Individuals with alcohol use disorder: Alcohol can interfere with folate absorption and increase its excretion from the body.
People on certain medications: Some drugs, like methotrexate for rheumatoid arthritis or psoriasis, can require supplementary folic acid.
Individuals with specific genetic variations: Some people with a common MTHFR gene variant may have difficulty converting folate to its active form, though folic acid supplementation remains a standard recommendation for preventing NTDs.

Potential dangers of excessive folic acid

For adults, the Tolerable Upper Intake Level (UL) for folic acid from fortified foods and supplements is a specific amount in mcg per day. Exceeding this limit, particularly with very high supplement amounts, carries potential risks:

Masking a Vitamin B12 Deficiency: One of the most significant risks is that high folic acid intake can mask the symptoms of a vitamin B12 deficiency. Both deficiencies can cause megaloblastic anemia, but only B12 deficiency leads to irreversible neurological damage if left untreated. By correcting the anemia, high folic acid levels can hide the underlying B12 problem until nerve damage is severe.
Accelerated Mental Decline: Some research suggests that high folate levels, especially in older adults with low B12, may accelerate age-related cognitive decline.
Potential Cancer Risk: While complex and still under investigation, some studies have raised concerns that high folic acid intake might promote the growth of existing cancerous cells, particularly in individuals with a history of colorectal or prostate cancer.

For most people, a well-balanced diet and standard supplementation within recommended limits are generally considered safe and beneficial. It is when supplemental intake becomes excessively high that risks increase.

Conclusion

Determining the appropriate amount of folic acid depends on individual health needs and life stage. While a standard daily amount in mcg DFE is often sufficient for most adults, women of childbearing age may require supplemental folic acid to prevent birth defects. Higher daily amounts are necessary for pregnant and breastfeeding individuals or for managing specific medical conditions, always under a doctor's supervision. Relying on a balanced diet of folate-rich and fortified foods, combined with appropriate supplementation, is a key approach to ensuring adequate levels without risking the potential side effects of excessive intake. Consulting a healthcare provider is recommended, particularly for individuals with specific health concerns, to tailor a personalized plan.

This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in foods. Folic acid is the synthetic, man-made form found in supplements and fortified foods, which is more stable and has higher bioavailability.

Folic acid is critical during early pregnancy to help prevent major birth defects of the baby's brain and spine, known as neural tube defects (NTDs). Because NTDs occur within the first few weeks, supplementation may be recommended for all women of childbearing age.

Good food sources of folate include leafy green vegetables (like spinach and kale), legumes (beans and peas), citrus fruits, eggs, liver, and fortified foods such as cereals and breads.

Yes, men benefit from adequate folic acid intake as it is essential for the production of red blood cells and DNA synthesis, supporting overall health. The recommended daily intake for adults is a specific amount in mcg, which can often be met through diet alone.

Consuming more than the upper intake limit of folic acid from supplements and fortified foods can be a concern. It can potentially mask a vitamin B12 deficiency, leading to undiagnosed and potentially irreversible nerve damage.

A folate deficiency can lead to megaloblastic anemia, with potential indicators including fatigue, weakness, headaches, a sore tongue, and shortness of breath.

Both food and supplements are important. While folate-rich foods contribute to your intake, supplements provide folic acid, which is generally better absorbed by the body. For certain groups like pregnant women, supplements may be recommended to help ensure sufficient intake.