Folate is a water-soluble B vitamin (vitamin B9), found naturally in some foods. It is also added to foods and supplements in the form of folic acid, which is better absorbed by the body.1,2 About half of the total folate in the body is stored in the liver with the remainder in the blood and other body tissues.1
Required for DNA synthesis1–3
Prevents neural tube defects3
Helps the body to make red blood cells2
The body uses folate to make DNA (deoxyribonucleic acid), the molecules that contain our genetic code. Whenever a cell undergoes division, DNA is required to replicate itself, and folate plays a crucial role in this vital process.1–3
Sufficient intake of folate during conception and pregnancy helps prevent neural tube defects (a serious birth defects of the brain and spinal cord).3 Some studies suggest that folic acid supplementation can lower the risk of preterm birth and congenital heart defects.4
Folate is involved in making healthy red blood cells,1,2 and a shortage can result in anaemia.1
| Age group | Folic acid (mcg/day) |
| 1–3 years | 150 |
| 4–8 years | 200 |
| 9–13 years | 300 |
| 14–18 years | 400 |
| ≥19 years | 400 |
| Pregnancy | 600 |
| Lactation | 500 |
Since the body cannot make folate, it is essential in the diet. The list of folate-rich food is quite long and includes dark green leafy vegetables, beans, peanuts, seafood, fresh fruit, seeds and many other sources.1–3 The body can only absorb approximately 50% of the folate found in food sources. In contrast, 85% of the synthetic form of folate, known as folic acid used in supplements and fortified foods, is absorbed and made available to the body.2 Folate fortified food (e.g. cereals, bread) and supplements are useful to avoid folate deficiency.
Food rich in folate
Folic acid-fortified food and supplements
Folate deficiency can lead to many health problems, including:2
During early pregnancy folic acid helps form the neural tube, the early form of the brain and spine.1
Food for Special Medical Purposes. Use only under medical supervision.
DNA: deoxyribonucleic acid.
References: 1. Harvard School of Health. The Nutrition Source. Folate (Folic Acid) – Vitamin B9. Available at: https://www.hsph.harvard.edu/nutritionsource/folic-acid/. Accessed: September 2023. 2. US Department of Health and Human Services. National Institute of Health. Folate Factsheet for Healthcare Professionals. Available at: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ Accessed: September 2023. 3. National Health and Medical Research Council, Australian Government Department of Health Ageing, New Zealand Ministry of Health, Nutrient Reference Values for Australia and New Zealand. Canberra: National Health and Medical Research Council. (2006). 4. Obeid R, et al. Cardiovasc Diagn Ther. 2019;9(Suppl 2):S424–S433. 5. Verhaar MC, et al. Arterioscler Thromb Vasc Biol. 2002;22(1):6–13. 6. Pieroth R, et al. Curr Nutr Rep. 2018;7(3):70–84.
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