What is the daily recommendation for folate?

January 10, 2026 •

4 min read

The Centers for Disease Control and Prevention (CDC) recommends that all women capable of becoming pregnant get 400 micrograms (mcg) of folic acid daily to help prevent birth defects. Understanding the specific daily recommendation for folate is crucial for overall health, as this vital B-vitamin supports numerous bodily functions throughout all stages of life.

Quick Summary

The daily recommendation for folate varies by age and life stage, with general adults requiring 400 mcg DFE and pregnant women needing 600 mcg DFE for cell growth and birth defect prevention.

Key Points

Adult Daily Recommendation: The standard daily recommendation for most adults is 400 micrograms (mcg) of Dietary Folate Equivalents (DFE).
Pregnancy Importance: Pregnant women need 600 mcg DFE per day, and women of childbearing age should get 400 mcg of folic acid daily to prevent neural tube defects.
Food Sources: Good sources include dark leafy greens, legumes, nuts, eggs, citrus fruits, and fortified grain products.
Absorption Differences: Synthetic folic acid from supplements and fortified foods is better absorbed by the body than natural folate found in whole foods.
High Dose Risk: Taking more than 1,000 mcg of folic acid from supplements/fortified foods can mask a vitamin B12 deficiency, potentially leading to irreversible nerve damage.
Symptoms of Deficiency: Symptoms can include fatigue, weakness, pale skin, a sore tongue, and mouth ulcers, indicating a lack of healthy red blood cells.

Understanding Folate vs. Folic Acid

Folate and folic acid are often used interchangeably, but they are not the same. Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic form used in supplements and added to fortified foods like enriched grains, rice, and cereals. Folic acid is generally more stable and better absorbed by the body than naturally occurring folate. This difference in absorption is why nutrition labels use "Dietary Folate Equivalents" or DFE. One mcg of folic acid is considered equivalent to 1.7 mcg of food folate. The recommendations provided by health organizations like the National Institutes of Health (NIH) account for this difference when calculating daily needs.

Recommended Dietary Allowances by Life Stage

The Recommended Dietary Allowance (RDA) for folate is expressed in micrograms (mcg) of DFE and differs significantly based on age and physiological status. Meeting these recommendations is essential for supporting cell growth and development, especially during infancy and adolescence. For example, a child's needs increase with age, culminating in the same baseline requirement as adults. This is because folate is critical for the continuous production of healthy red blood cells.

Folate Requirements for Children and Adolescents

The required amount of folate in mcg DFE increases with age:

Infants (0–6 months): 65 mcg DFE (Adequate Intake or AI)
Infants (7–12 months): 80 mcg DFE (AI)
Children (1–3 years): 150 mcg DFE
Children (4–8 years): 200 mcg DFE
Children (9–13 years): 300 mcg DFE
Teens (14–18 years): 400 mcg DFE

Adult Folate Recommendations

For most adults, the recommended amount is 400 mcg DFE daily. This can be achieved through a combination of food folate and fortified products. However, special circumstances require adjusted intake levels.

Folate Recommendations for Pregnancy and Lactation

Folate is critically important during pregnancy, especially in the periconceptional period—the time just before and after conception. A sufficient intake of folic acid can dramatically reduce the risk of serious neural tube defects (NTDs) in the developing fetus, which occur within the first month of pregnancy. Because many pregnancies are unplanned, health organizations advise all women of childbearing age to consume 400 mcg of folic acid daily. This can be from a supplement or fortified foods, in addition to the folate naturally found in their diet. For pregnant women, the RDA increases to 600 mcg DFE per day. During lactation, the RDA is 500 mcg DFE per day to support both the mother and the infant.

Rich Dietary Sources of Folate and Folic Acid

Many foods are naturally rich in folate or are fortified with folic acid, making it easier to meet daily requirements through a balanced diet. Key sources include:

Vegetables: Dark leafy greens (spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli), avocado, and beans.
Fruits: Oranges, bananas, and papaya.
Legumes: Lentils, black-eyed peas, chickpeas, and kidney beans.
Fortified Grains: Enriched cereals, bread, pasta, and rice often have folic acid added.
Animal Products: Beef liver and eggs.

Factors Affecting Folate Absorption and Risk

Certain conditions and lifestyle choices can affect the body's ability to absorb or utilize folate, increasing the risk of deficiency.

Medical Conditions: Malabsorptive disorders such as celiac disease and inflammatory bowel disease can hinder nutrient uptake.
Alcohol Consumption: Excessive alcohol intake interferes with folate absorption and accelerates its breakdown and excretion.
Medications: Some drugs, including certain anti-seizure medications and those for ulcerative colitis, can impair folate absorption.
Genetics: Individuals with a genetic variant like MTHFR polymorphism have a reduced ability to convert folate into its active form.

Folate Absorption and Retention Comparison


Feature	Natural Folate	Synthetic Folic Acid
Absorption Rate	Lower (approx. 50%)	Higher (approx. 85-100%)
Cooking Stability	Sensitive to heat; often destroyed by boiling	Stable under heat; retains potency during cooking
Bioavailability	Lower due to stability issues and absorption	Higher and more consistent
Source	Found in whole foods like leafy greens, legumes, and fruits	Found in supplements and fortified grain products

The Dangers of Folate Deficiency

A folate deficiency can develop within weeks on a low-folate diet and can lead to serious health complications. One of the most common signs is megaloblastic anemia, which is characterized by large, improperly formed red blood cells and symptoms such as:

Persistent fatigue and weakness
Pale skin
Shortness of breath
Irritability
Sore, red tongue and mouth ulcers
Digestive issues, like diarrhea

During pregnancy, a deficiency can have severe consequences, including neural tube defects, low birth weight, and preterm delivery. A key concern is that a high intake of folic acid can mask a co-existing vitamin B12 deficiency, which can cause progressive and irreversible neurological damage. This is why it is important to consult a healthcare provider to determine the cause of anemia before beginning supplementation.

Navigating the Tolerable Upper Intake Level (UL)

While toxicity from food folate is extremely rare, the Tolerable Upper Intake Level (UL) is set for folic acid from fortified foods and supplements. For adults, this limit is 1,000 mcg per day. Exceeding this amount can mask the neurological symptoms of a vitamin B12 deficiency, potentially allowing nerve damage to progress undetected. For most people, a standard multivitamin containing 400 mcg of folic acid is safe and sufficient to fill any dietary gaps, especially when considering the intake from fortified foods.

Conclusion: Ensuring Adequate Folate Intake

Ensuring you meet the daily recommendation for folate is vital for cellular health, especially during periods of rapid growth and development. For general adults, 400 mcg DFE daily is the target, but specific needs vary by life stage and condition. By incorporating a variety of folate-rich foods like leafy greens, legumes, and fortified grains into your diet, most individuals can achieve adequate intake. However, certain groups, particularly women of childbearing age and pregnant women, benefit greatly from consistent folic acid supplementation to prevent serious birth defects. It is important to stay aware of your intake and consult a healthcare provider before taking high-dose supplements, particularly if you have underlying health concerns or are unsure of your B12 status. For more detailed information, consider reviewing the comprehensive resource on folate from the NIH Office of Dietary Supplements.

Frequently Asked Questions

Folate is the natural form of vitamin B9 found in foods like leafy greens and legumes. Folic acid is the synthetic, man-made form of B9 used in dietary supplements and to fortify grain products. Folic acid is more stable and better absorbed by the body.

DFE stands for Dietary Folate Equivalent. It accounts for the difference in bioavailability between natural food folate and synthetic folic acid. The formula is: mcg DFE = mcg food folate + (1.7 x mcg folic acid).

Pregnant women need more folate to support the rapid cell division and growth of the fetus, especially the development of the brain and spinal cord in the first few weeks of pregnancy, which prevents neural tube defects.

Excellent food sources of folate include dark green leafy vegetables like spinach and asparagus, legumes such as lentils and beans, beef liver, and fortified grain products like enriched bread and cereals.

It is extremely rare to consume too much folate from food alone. However, an upper intake level of 1,000 mcg per day is set for folic acid from supplements and fortified foods for adults because high doses can mask a vitamin B12 deficiency.

A folate deficiency can lead to megaloblastic anemia, a condition characterized by large, abnormal red blood cells. Symptoms can include fatigue, weakness, shortness of breath, headache, and a sore tongue.

Individuals with certain medical conditions (like celiac or Crohn's disease), those with alcoholism, pregnant women, and people with a specific MTHFR genetic polymorphism are at a higher risk of folate deficiency.

Yes, taking a multivitamin with folic acid is safe for most people and is a common way to ensure adequate intake. Women of childbearing age are specifically advised to take a supplement with 400 mcg of folic acid daily.