What can you take if your folic acid is low?

November 13, 2025 •

3 min read

The body stores only a small amount of folate, so a dietary lack of the vitamin can lead to a deficiency within a few months. If your folic acid is low, it's crucial to take steps to address it to support healthy red blood cell production and overall well-being.

Quick Summary

Folic acid deficiency is treated with supplements and an increased intake of folate-rich foods, including fortified grains, legumes, and leafy green vegetables. Duration of treatment often depends on the underlying cause, and may last for several months.

Key Points

Supplements are a primary treatment: Oral folic acid tablets are typically prescribed to raise low folate levels, with the dosage and duration determined by a healthcare provider.
Increase folate-rich foods: Incorporate dark leafy greens, legumes, citrus fruits, and fortified grains into your diet for natural and easy-to-absorb folate.
Be mindful of Vitamin B12: Always have your B12 levels checked before starting folic acid supplements, as high doses can mask a B12 deficiency and cause neurological damage.
Choose fortified products: Look for 'enriched' on food labels for items like bread, pasta, and cereal, which have added synthetic folic acid for higher absorption.
Use low-heat cooking: To preserve the delicate folate in vegetables, opt for light cooking methods like steaming or consuming them raw instead of boiling extensively.
Pregnant women need higher intake: Women who are pregnant or trying to conceive have higher folic acid needs to prevent neural tube defects.

Understanding Folate and Folic Acid

Before diving into what to take for low levels, it's helpful to understand the distinction between folate and folic acid. Folate is the naturally occurring form of vitamin B9 found in foods, while folic acid is the synthetic, man-made version used in fortified foods and supplements. Folic acid is generally more easily absorbed by the body than natural folate. Both play a critical role in producing healthy red blood cells and creating DNA.

What Causes Folic Acid Deficiency?

A deficiency can occur for several reasons, including:

Insufficient dietary intake: Not eating enough foods naturally rich in folate or fortified with folic acid is a primary cause.
Increased demand: Pregnancy and breastfeeding significantly increase the body's need for folate.
Malabsorption issues: Conditions like celiac disease or Crohn's disease can interfere with the absorption of folate.
Chronic alcohol use: Excessive alcohol consumption can disrupt folate absorption and metabolism.
Certain medications: Some anti-seizure medications and drugs for ulcerative colitis can interfere with folate uptake.

Medical Interventions for Low Folic Acid

If a blood test confirms low folic acid levels, a healthcare provider will typically recommend a treatment plan focused on supplementation and dietary changes.

Folic Acid Supplementation

For most adults with a diagnosed deficiency, the primary treatment is oral folic acid supplements. A healthcare provider will determine the appropriate dosage and duration of treatment based on the individual's needs, the severity of the deficiency, and its underlying cause. Treatment often continues for several months until folic acid levels are restored.

The Importance of Vitamin B12

It's crucial to have a healthcare provider check your vitamin B12 levels before starting folic acid supplementation. High doses of folic acid can mask the symptoms of a vitamin B12 deficiency, potentially allowing for serious and irreversible neurological damage to occur without detection. Both vitamins work together closely, and treating one deficiency without addressing the other can be problematic.

Dietary Management: The Best Folate-Rich Foods

Increasing dietary intake of folate is a vital part of long-term management and prevention. Cooking can significantly reduce the folate content in some foods, so light steaming or consuming raw vegetables is best where possible.

Naturally Occurring Folate Sources

Legumes: Lentils, chickpeas, and various beans are packed with folate.
Leafy Greens: Dark, leafy green vegetables like spinach, romaine lettuce, kale, and asparagus are excellent sources.
Citrus Fruits: Oranges and orange juice are rich in folate.
Other Vegetables: Broccoli, Brussels sprouts, beets, and avocado are all high in folate.
Animal Products: Eggs and beef liver are potent sources of folate.

Fortified Foods

In many countries, including the U.S., mandatory fortification programs add synthetic folic acid to staple foods, making it easier to meet daily requirements. These include:

Enriched bread, flour, and pasta
White rice
Breakfast cereals

Comparison of Folate Sources


Source	Type of B9	Bioavailability	Best For	Cooking Impact	Examples
Natural Foods	Folate	Moderate (approx. 50%)	Overall health, broad nutrient profile	High heat can destroy up to 95%	Spinach, lentils, asparagus, citrus fruits
Fortified Foods	Folic Acid	High (approx. 85%)	Quick absorption, consistent intake	None (added after processing)	Enriched breads, cereals, pasta
Supplements	Folic Acid / Methylfolate	High (depends on form)	Targeted treatment for deficiency	N/A	Tablets, capsules, liquids

A Note on Pregnancy and Folic Acid

For women who could become pregnant, taking at least 400 mcg of folic acid daily is recommended, even if they aren't actively trying. This is because neural tube defects can occur in the first month of pregnancy, often before a woman knows she is pregnant. Higher doses are typically recommended for those who have a history of a pregnancy affected by a neural tube defect. For comprehensive advice tailored to your needs, including dosages, consult with a healthcare professional.

Conclusion

For those with low folic acid, the solution lies in a dual approach: targeted supplementation as advised by a doctor and a conscious effort to integrate folate-rich foods into your diet. Folic acid supplements are highly effective for correcting a deficiency, with noticeable improvements often occurring within a few weeks. However, dietary changes are essential for long-term maintenance and overall health. Combining fortified cereals with naturally-rich sources like leafy greens and legumes ensures a steady and robust intake of this vital nutrient. Always discuss your symptoms and potential treatment plans with a healthcare provider to ensure you are addressing the issue safely and effectively, especially given the connection to vitamin B12 deficiency. You can find more information about recommended dietary allowances at the National Institutes of Health Office of Dietary Supplements website.

Frequently Asked Questions

Folate is the form of vitamin B9 that occurs naturally in foods like vegetables and legumes, while folic acid is the synthetic version found in supplements and fortified grains. Folic acid is absorbed by the body more efficiently.

A doctor can diagnose low folic acid levels with a blood test. Common symptoms of a deficiency, which often leads to anemia, include fatigue, weakness, pale skin, sore tongue, and irritability.

A healthcare provider will determine the appropriate daily amount of folic acid supplementation based on your individual needs and the severity of the deficiency.

Some of the richest sources of natural folate include leafy greens like spinach, asparagus, beef liver, legumes such as lentils and black-eyed peas, and citrus fruits.

Folic acid begins to work within hours, but if you have folate deficiency anemia, it may take a few weeks before you start feeling better. Consistent supplementation over several months is typically required to restore levels.

High doses of folic acid are generally considered safe, but excessive intake can potentially cause symptoms like nausea, bloating, and gas. A more significant concern is that high doses can mask the symptoms of a vitamin B12 deficiency.

Folic acid and vitamin B12 work together closely. A doctor will check B12 levels before prescribing folic acid, because treating a folate deficiency alone can hide an underlying B12 deficiency, potentially causing irreversible nerve damage.