What way do you feel if your folic acid is low?

October 12, 2025 •

4 min read

An estimated 22.8% of non-pregnant women of childbearing age in the US have suboptimal folate levels, and if you're wondering what way do you feel if your folic acid is low, the symptoms can often be subtle at first. A deficiency can manifest in various ways, impacting everything from energy levels to mood and cognitive function.

Quick Summary

Folate deficiency can cause fatigue, weakness, and a form of anemia leading to pale skin and shortness of breath. Cognitive issues, oral sores, and neurological symptoms are also common indicators of low folic acid levels.

Key Points

Symptom Awareness: Fatigue, weakness, and paleness are common early signs of low folic acid, often caused by anemia.
Oral Indicators: Watch for mouth ulcers, a sore red tongue, and a decreased sense of taste, which can signal a deficiency.
Neurological Impact: Low folate can affect your mental health, causing irritability, depression, or problems with memory and concentration.
High-Risk Groups: Pregnant women, individuals with malabsorption issues, and those with poor diet or chronic alcohol use are at increased risk.
Simple Solutions: Deficiency is diagnosed via a blood test and is typically resolved with folic acid supplements and increased intake of folate-rich foods.

Understanding Folic Acid and Folate

Folic acid is the synthetic form of folate, a crucial B vitamin (B9) that plays a vital role in several bodily functions. It is essential for producing new cells, including healthy red blood cells, and for creating DNA and other genetic material. The body does not store large amounts of folic acid, requiring a regular dietary supply to maintain healthy levels.

Why Folic Acid is So Important

Proper levels of folic acid are critical for preventing megaloblastic anemia, a condition where red blood cells are abnormally large and fewer in number. This affects the blood's ability to carry oxygen efficiently, leading to many of the hallmark symptoms of deficiency. Its importance is magnified during periods of rapid cell division and growth, such as during pregnancy and infancy.

So, What Way Do You Feel If Your Folic Acid Is Low? A Look at the Symptoms

Because folate is critical for so many bodily processes, a deficiency can trigger a wide range of symptoms, which often develop gradually. The severity can vary greatly, with some people experiencing no obvious signs at all, while others have more noticeable health issues.

Common Symptoms of Folic Acid Deficiency

If your folic acid is low, you might experience a combination of the following indicators:

Fatigue and Weakness: A persistent feeling of tiredness, lack of energy, and muscle weakness are among the most common symptoms. This is often due to folate-deficiency anemia, which reduces oxygen transport throughout the body.
Anemia-Related Symptoms: These include pale skin, dizziness, and shortness of breath, which all stem from the body's struggle to produce enough healthy red blood cells.
Oral Discomfort: You might notice a sore, red, and swollen tongue (a condition called glossitis) or develop mouth ulcers. A reduced sense of taste can also occur.
Cognitive and Neurological Issues: Low folate can affect the brain and nervous system, leading to memory problems, difficulty concentrating, confusion, and even depression or irritability.
Gastrointestinal Problems: Diarrhea or a decreased appetite can be a symptom of a deficiency.
Other Potential Signs: Some individuals may experience headaches, heart palpitations, or weight loss.

Comparing Low Folic Acid and Low Vitamin B12

Folic acid and vitamin B12 deficiencies often present with similar symptoms, as both are crucial for producing healthy red blood cells. A blood test is necessary to differentiate between the two, as treating one without addressing the other can lead to complications. For instance, high doses of folic acid can mask a vitamin B12 deficiency, allowing it to progress and potentially cause irreversible nerve damage.


Symptom	Low Folic Acid (Folate)	Low Vitamin B12
Fatigue & Weakness	Common	Common
Mouth Sores	Possible	Possible
Nerve Tingling (Pins and needles)	Rare	Common, can be permanent
Cognitive Issues (Memory, Confusion)	Possible, can be part of anemia	Common, can lead to dementia
Sore Tongue (Glossitis)	Possible	Possible
Diagnosis Requirement	Blood test for folate	Blood test for B12 and folate

What Causes Folic Acid Levels to Drop?

Multiple factors can lead to a deficiency, including:

Inadequate Diet: A primary cause is not consuming enough folate-rich foods like leafy green vegetables, legumes, and fortified grains.
Malabsorption: Certain digestive conditions, such as celiac disease or inflammatory bowel disease, can prevent the body from absorbing nutrients effectively.
Increased Need: During pregnancy or when fighting certain illnesses, the body's need for folate increases, potentially leading to a deficiency if intake isn't increased.
Alcohol Misuse: Chronic, heavy alcohol consumption interferes with folate absorption and metabolism.
Certain Medications: Some medicines, including those for seizures or arthritis, can impact folate levels.

Restoring Your Folic Acid Levels

If a blood test reveals you have a deficiency, treatment typically involves two primary approaches: dietary changes and supplementation.

How to Boost Folic Acid Naturally

Focusing on a diet rich in natural folate sources is key. Good sources include:

Leafy Greens: Spinach, kale, and romaine lettuce.
Legumes: Lentils, chickpeas, and kidney beans.
Fruits and Juices: Oranges, orange juice, bananas, and papaya.
Fortified Grains: Many breads, cereals, and pastas are fortified with folic acid, the synthetic version which is more easily absorbed by the body.
Other Sources: Beef liver, eggs, and asparagus.

Folic Acid Supplementation

For many, especially those at higher risk, supplementation is the most effective way to correct low levels. Your healthcare provider can prescribe a daily dose of folic acid tablets, which are highly effective.

Folic Acid and Pregnancy

For women who could become pregnant, taking a folic acid supplement daily is crucial. This is because folate deficiency in early pregnancy dramatically increases the risk of serious birth defects called neural tube defects, including spina bifida and anencephaly. The neural tube develops very early in pregnancy, often before a woman knows she is expecting, which is why regular supplementation is recommended for all women of childbearing age.

Conclusion

Understanding what way do you feel if your folic acid is low is key to seeking timely treatment. The symptoms, ranging from generalized fatigue and weakness to oral sores and cognitive issues, can be subtle and mimic other conditions. The good news is that folic acid deficiency is easily diagnosed with a simple blood test and effectively treated with dietary adjustments and supplementation. By being aware of the signs and prioritizing folate-rich foods, you can maintain your energy and overall well-being. For more information, please consult the CDC's recommendations on Folic Acid.

Frequently Asked Questions

The fastest way to increase folic acid levels is typically through oral supplements, which can help replenish levels within a few months. Healthcare providers may prescribe a specific dosage, but increasing intake of fortified foods is also effective.

The first signs of low folic acid often include persistent fatigue, a lack of energy, and muscle weakness. Other early indicators can be irritability or a sore, red tongue.

A folic acid deficiency is diagnosed with a blood test that measures the amount of folate in your blood. A complete blood count may also reveal megaloblastic anemia, where red blood cells are larger than normal.

Foods naturally high in folate include leafy greens like spinach and kale, legumes such as lentils and chickpeas, and fruits like oranges. Many cereals, breads, and grains are also fortified with folic acid.

Yes, while less common than with vitamin B12 deficiency, low folic acid can cause neurological symptoms. These can include memory issues, difficulty concentrating, and mood changes such as depression.

While a balanced diet can provide sufficient folate for many people, some individuals may not get enough, especially women who are or could become pregnant. Fortified foods and supplements are often recommended to ensure adequate intake.

If a pregnant woman has low folic acid, her baby is at a higher risk of serious birth defects called neural tube defects, such as spina bifida and anencephaly. Supplementation is critical, especially in the early weeks of pregnancy.