What are the sources of folate in the body?

January 11, 2026 •

4 min read

According to the CDC, folate and folic acid intake has led to a significant reduction in the rate of neural tube defects in the US since fortification became mandatory in 1998. This essential B vitamin, often called Vitamin B9, is vital for cellular function and is sourced from both naturally occurring foods and synthetic forms.

Quick Summary

Folate is obtained from natural foods such as dark leafy greens, legumes, and citrus fruits, as well as synthetic folic acid found in fortified grains and dietary supplements. It is crucial for cell growth, DNA synthesis, and red blood cell production, especially important during pregnancy.

Key Points

Natural Food Sources: Abundant sources of folate include leafy greens, legumes, citrus fruits, and asparagus, which are essential for a balanced diet.
Fortified Grains: Many countries fortify staple foods like cereals, bread, and pasta with synthetic folic acid to help increase public intake and prevent neural tube defects.
Dietary Supplements: Folic acid supplements, available in multivitamins and prenatal formulas, are a reliable source, especially crucial for women who are pregnant or planning to conceive.
Folate vs. Folic Acid: Naturally occurring folate is less stable during cooking, while synthetic folic acid is more readily absorbed by the body.
Importance in Pregnancy: Adequate folic acid intake is critical during early pregnancy to reduce the risk of birth defects affecting the baby's brain and spine.
Preserving Folate: To retain the most folate from natural sources, use cooking methods like steaming or microwaving instead of boiling.

Understanding Folate: A Key Nutrient

Folate, a crucial B-vitamin, plays a fundamental role in the body's cellular processes. It is essential for DNA synthesis, repair, and methylation, which are all vital for cell division and growth. This means an adequate intake is particularly important during periods of rapid growth, such as pregnancy, infancy, and adolescence. A deficiency can lead to a type of anemia called megaloblastic anemia and may result in a range of symptoms, including fatigue, weakness, and mood changes.

There are two main categories of sources for this vital nutrient: naturally occurring folate in foods and synthetic folic acid used in fortified foods and supplements. While often used interchangeably, there are key differences in their chemical structure, stability, and how the body absorbs them. Understanding these distinctions is important for ensuring sufficient intake and for certain health conditions.

Natural Food Sources of Folate

Many foods contain naturally occurring folate, and incorporating a variety of these into your diet can help meet your daily needs. Cooking methods can affect the folate content, as it is a water-soluble vitamin that can be lost with heat. Steaming or microwaving vegetables rather than boiling can help preserve its nutritional value.

Rich natural sources of folate include:

Dark Green Leafy Vegetables: Spinach, kale, romaine lettuce, mustard greens, and turnip greens are all excellent sources. A single half-cup of boiled spinach provides a significant portion of the Daily Value.
Legumes: This category includes beans, lentils, and peas, such as black-eyed peas, kidney beans, and chickpeas.
Asparagus and Brussels Sprouts: Both are vegetables that are packed with folate.
Fruits: Citrus fruits like oranges and grapefruit are high in folate, as are papaya, bananas, and cantaloupe.
Nuts and Seeds: Peanuts, sunflower seeds, and almonds provide a good amount of folate.
Beef Liver and Eggs: Beef liver is one of the richest sources of folate, though pregnant women are often advised to limit or avoid it. Eggs also contain folate.

The Role of Fortified Foods

To combat widespread deficiencies, many governments require manufacturers to add folic acid to common grain products. This fortification program has significantly improved public health, particularly in preventing neural tube defects.

Common fortified products include:

Enriched Grains: Bread, rice, pasta, and cereals are frequently enriched with folic acid. Check the nutrition label for the terms “enriched” or “fortified”.
Corn Masa Flour: Used to make tortillas and tamales, this flour is another key fortified item.

Dietary Supplements

For many, especially women who are or could become pregnant, supplements are a reliable way to ensure adequate intake of folic acid. These are available in multivitamins, prenatal vitamins, and as stand-alone supplements.

Some individuals have a genetic mutation (MTHFR polymorphism) that affects their ability to convert folic acid into its active form. For these people, an L-methylfolate (5-MTHF) supplement might be more beneficial, though the CDC still recommends folic acid for its proven efficacy in preventing neural tube defects.

Folate vs. Folic Acid Comparison


Feature	Natural Folate	Folic Acid (Synthetic)
Source	Found naturally in foods like leafy greens, legumes, and fruits.	Man-made form used in fortified foods and dietary supplements.
Chemical Stability	Easily broken down by heat, light, and processing, reducing bioavailability.	More stable and less susceptible to degradation during cooking and storage.
Absorption Rate	Processed in the small intestine and converted to the active form.	Metabolized by the liver and other tissues, leading to slower absorption.
Body Bioavailability	Less readily absorbed compared to its synthetic counterpart.	More easily and efficiently absorbed by the body, especially in supplement form.
Health Impact	Contributes to daily folate needs but can be insufficient from diet alone.	Crucial for preventing neural tube defects, especially in early pregnancy.

Conclusion

What are the sources of folate in the body are diverse, ranging from natural, whole foods to fortified products and supplements. The most effective strategy for maintaining adequate folate levels involves a combination of these sources. A diet rich in leafy greens, legumes, and citrus fruits provides natural folate, while choosing fortified breads and cereals helps ensure a consistent intake of the more stable folic acid. For those planning a pregnancy or with specific health needs, supplementation is a crucial and highly effective strategy. Always consider both natural food sources and synthetic options to support optimal cellular function and overall health.

Optimizing Your Folate Intake

To maximize your folate intake, focus on variety and preparation. Ensure a daily intake of different colorful vegetables, include legumes in soups and stews, and choose fortified options for grains. Since natural folate is sensitive to heat, opt for raw salads or lightly steamed vegetables to retain more of the nutrient. Combining these dietary habits with a recommended daily supplement, particularly for women of childbearing age, ensures robust folate levels for cellular health, DNA integrity, and preventing deficiency.

Frequently Asked Questions

Folate is the general term for a group of B9 compounds found naturally in food, while folic acid is the synthetic, man-made form found in fortified foods and supplements. Folic acid is more stable and better absorbed by the body than natural folate.

Folate is vital for the rapid cell growth and development of the fetus. Taking adequate amounts of folic acid before and during early pregnancy can help prevent severe birth defects of the baby's brain and spine, known as neural tube defects.

Excellent natural sources of folate include dark green leafy vegetables like spinach and kale, legumes such as lentils and beans, citrus fruits like oranges, and other foods like asparagus, broccoli, and beef liver.

Yes, fortified foods are a key source of folic acid. Enriched breads, cereals, pasta, and rice have folic acid added to them to help increase public intake, which is an effective strategy for preventing deficiency.

Folate is water-soluble and sensitive to heat, so cooking methods like boiling can cause a significant loss of the nutrient. Using methods such as steaming, microwaving, or eating foods raw can help preserve more of the folate content.

While it is possible to get folate from a balanced diet, it can be challenging to meet recommended daily amounts, especially for pregnant women. For this reason, supplements or fortified foods are often necessary to ensure adequate intake.

Folate deficiency can lead to a type of anemia known as megaloblastic anemia, which causes the body to produce abnormally large red blood cells. Symptoms can include fatigue, weakness, a sore tongue, mouth ulcers, and neurological issues.