What to eat if your folate is low? A guide to boosting vitamin B9

October 8, 2025 •

3 min read

According to the MSD Manuals, because the body stores only a small amount of folate, a diet lacking in this vitamin can lead to a deficiency within a few months. If you're wondering what to eat if your folate is low, focusing on specific foods is key to replenishing this essential nutrient.

Quick Summary

Address a folate deficiency by consuming foods rich in this essential vitamin, including dark leafy greens, legumes, and fortified grains. Learn dietary strategies to boost your intake and support overall health.

Key Points

Incorporate Dark Leafy Greens: Foods like spinach and kale are excellent sources of natural folate.
Eat Plenty of Legumes: Add beans, lentils, and peas to your diet for a substantial folate boost.
Choose Fortified Grains: Look for enriched breads, cereals, and rice to supplement your folate intake.
Prioritize Low-Heat Cooking: Steam or lightly sauté vegetables to preserve heat-sensitive folate.
Check for Vitamin B12 Deficiency: Always consult a doctor before taking high-dose folic acid, as it can mask B12 deficiency symptoms.
Consider Animal Sources: Liver and eggs are also valuable sources of folate, especially beef liver.

Understanding Folate and Folic Acid

Folate, also known as vitamin B9, is a water-soluble vitamin essential for producing healthy red blood cells and creating DNA. It is especially critical during periods of rapid growth, like pregnancy. Folate is found naturally in many foods, while folic acid is the synthetic form used in supplements and fortified products. The body absorbs folic acid more readily than the natural folate found in food, making both forms important for maintaining adequate levels.

Prioritizing Plant-Based Folate Sources

When aiming to increase your folate intake through diet, plant-based foods are some of the most potent sources. A balanced diet incorporating these items can significantly boost your B9 levels naturally.

Key plant-based sources include:

Dark Leafy Greens: Vegetables like spinach, kale, romaine lettuce, and collard greens are powerhouse sources of folate. For example, a single cup of cooked spinach provides a significant portion of your daily needs.
Legumes: This category includes beans, peas, and lentils, which are excellent folate sources. Lentils, black-eyed peas, and chickpeas offer some of the highest concentrations.
Fruits: Citrus fruits such as oranges and grapefruit, along with other fruits like papaya, mango, and cantaloupe, provide valuable folate.
Nuts and Seeds: Peanuts, sunflower seeds, and almonds can add a folate boost to your snacks.

Finding Folate in Animal Products

For those who consume animal products, several are also rich in folate, and some offer it in a highly bioavailable form.

Liver: Beef liver is one of the most concentrated sources of folate available, far surpassing most other foods. For this reason, consumption is often recommended in moderation due to its high vitamin A content.
Eggs: One large hard-boiled egg provides a useful amount of folate, with the yolk containing the majority. Eggs also offer other vital nutrients, including vitamin B12.
Seafood: Certain seafood options like clams, crab, and salmon contain beneficial amounts of folate.

Leveraging Fortified Foods

Mandatory fortification of grain products has significantly reduced folate deficiency in many countries. Incorporating these items into your meals is a straightforward way to increase your intake.

Enriched Grains: Look for the term 'enriched' on products like bread, pasta, rice, and flour, as this indicates the addition of folic acid.
Fortified Breakfast Cereals: Many breakfast cereals are heavily fortified with folic acid, and some contain 100% of the daily value in a single serving.

Cooking and Absorption Tips

To maximize the folate you get from your food, consider these preparation techniques and lifestyle adjustments:

Opt for Raw or Lightly Cooked: Folate is sensitive to heat and can be destroyed by overcooking. Steaming or stir-frying vegetables for a short time helps retain more nutrients than boiling.
Reduce Alcohol Intake: Excessive alcohol use can interfere with your body's ability to absorb and utilize folate. Limiting alcohol consumption can help improve your folate status.
Pair with Vitamin B12: Folate works closely with vitamin B12. Before starting high-dose folic acid supplementation, it is crucial to check B12 levels, as high folic acid intake can mask symptoms of a B12 deficiency.

Folate-Rich Food Comparison

Here is a comparison of common folate sources to help you make informed dietary choices. Note that folate content can vary based on preparation.


Food Source	Serving Size	Approximate Folate (mcg DFE)	% Daily Value (400 mcg DFE)
Beef Liver, braised	3 ounces	215	54%
Lentils, cooked	1 cup	358	90%
Spinach, boiled	½ cup	131	33%
Black-eyed Peas, boiled	½ cup	105	26%
Fortified Cereal	1 cup (check label)	~100	25%
Asparagus, boiled	4 spears	89	22%
Avocado, raw	½ cup, sliced	59	15%
Broccoli, cooked	½ cup, chopped	52	13%
Egg, large	1 whole	22	6%

When Diet Isn't Enough

For some, particularly those who are pregnant or have absorption issues like celiac disease, diet alone may not be enough to meet their folate needs. In these cases, a healthcare provider may recommend a folic acid supplement. The synthetic form, folic acid, has higher bioavailability, meaning it is more easily absorbed by the body. It is important to consult a doctor before starting any supplement regimen to determine the correct dosage and rule out underlying conditions, such as vitamin B12 deficiency. For more information, you can visit the Office of Dietary Supplements at NIH.

Conclusion

Addressing a low folate level is most effectively done through a combination of dietary adjustments and, when necessary, supplementation. By consistently incorporating a variety of folate-rich foods like leafy greens, legumes, and fortified grains into your meals, you can help restore your body's levels of this vital B vitamin. Always discuss a suspected folate deficiency with your healthcare provider to identify the root cause and create a safe and effective plan to increase your intake.

Frequently Asked Questions

Folate is the natural form of vitamin B9 found in food, while folic acid is the synthetic form found in supplements and fortified foods. Folic acid is more easily absorbed by the body.

Some of the best sources include beef liver, legumes like lentils and black-eyed peas, dark leafy greens like spinach, and fortified breakfast cereals.

Yes, folate is sensitive to heat and can be lost during cooking, especially through boiling. Steaming or microwaving vegetables for short periods helps preserve their folate content.

Symptoms can include fatigue, weakness, pale skin, a sore or tender tongue, and mouth sores.

Excessive alcohol consumption can interfere with the body's absorption and metabolism of folate. People who drink heavily may also have diets that are low in folate-rich foods.

For many people, a balanced diet including plenty of vegetables, legumes, and fortified grains is sufficient. However, certain populations like pregnant women or those with malabsorption issues may require a supplement.

While increasing your intake of folate-rich foods is the first step, a healthcare provider might recommend a folic acid supplement, especially for specific conditions like pregnancy. Always consult a professional before starting supplementation.