Folate is a B vitamin that helps make DNA and new cells1, and folic acid, its form in supplements and fortified foods, helps prevent neural tube defects3.
Folate is needed to make DNA and RNA and for proper cell division1.
Folic acid before and during early pregnancy helps prevent neural tube defects3.
Folate helps form red blood cells, and low folate can cause megaloblastic anaemia2.
Folate works with vitamin B12 and vitamin C to break down, use and make proteins2.
| Food and serving | Amount |
|---|---|
| Spinach, boiled, ½ cup | 131 µg DFE |
| Black-eyed peas, boiled, ½ cup | 105 µg DFE |
| Asparagus, boiled, 4 spears | 89 µg DFE |
| Brussels sprouts, boiled, ½ cup | 78 µg DFE |
| Romaine lettuce, shredded, 1 cup | 64 µg DFE |
| Avocado, sliced, ½ cup | 59 µg DFE |
| Broccoli, cooked, ½ cup | 52 µg DFE |
| Kidney beans, canned, ½ cup | 46 µg DFE |
| Food and serving | Amount |
|---|---|
| Beef liver, braised, 3 oz | 215 µg DFE |
| Crab, Dungeness, 3 oz | 36 µg DFE |
Amounts are in µg DFE, a unit that accounts for folic acid being absorbed better than natural food folate1. Amounts per serving from1.
In the U.S., enriched breads, cereals, flours, pasta and rice have added folic acid1.
Folic acid is in multivitamins, prenatal vitamins and B-complex products, and some supplements use 5-MTHF1.
Bacteria in the colon make some folate, though how much this adds to folate status is unclear1.
The same reference table draws the reference lines on your charts in Ayuvo. Needs differ in pregnancy and breastfeeding, which are not covered here.
| Age | Women | Men | Upper limit |
|---|---|---|---|
| 19–30 | 400 mcg | 400 mcg | 1,000 mcg |
| 31–50 | 400 mcg | 400 mcg | 1,000 mcg |
| 51–70 | 400 mcg | 400 mcg | 1,000 mcg |
| 71+ | 400 mcg | 400 mcg | 1,000 mcg |
RDA (Recommended Dietary Allowance) is the daily amount that meets the needs of nearly all healthy people. Per day, for adults1.
Upper limit (UL) is the most per day that is unlikely to cause harm. Applies to folic acid from supplements and fortified foods (mcg, not mcg DFE), not folate naturally in food.
The upper limit for folate covers only part of your intake (for folic acid from fortified foods and supplements only, not natural food folate), so it is not drawn on this bar.
Signs like these have many possible causes. They are a reason to talk to a clinician, not to self-treat.
Low folate can cause megaloblastic anaemia and usually occurs alongside other nutrient shortfalls1.
Folate from food has not been linked with harm, so the upper limit on this page applies only to folic acid from supplements and fortified foods1.
Serum folate reflects recent intake, while red blood cell folate gives a longer-term view of folate status1.
| Result | What it may mean |
|---|---|
| Serum folate above 3 ng/mL | Adequate (reflects recent intake) |
| Red cell folate above 140 ng/mL | Adequate longer-term status |
Labs use different units and ranges. Your clinician reads a result alongside your history and other tests.
At least 85% of folic acid taken with food is absorbed, compared with about 50% of the folate naturally in food1.
The form in most supplements and fortified foods, and the only form shown to help prevent neural tube defects3.
Absorbed as well as or better than folic acid; its conversion to DFE is not formally set1.
Supplements can interact with medicines. Talk to a clinician or pharmacist before you start one, especially at high doses.
Folate is the general name for all forms of vitamin B9, including those found naturally in food. Folic acid is the form used in supplements and fortified foods, and the body absorbs it better than food folate.
Neural tube defects such as spina bifida happen in the first few weeks of pregnancy, often before someone knows they are pregnant. Getting enough folic acid before and during early pregnancy helps prevent them.
High intakes of folate from food have not been linked with harm. The upper limit applies only to folic acid from supplements and fortified foods, partly because large amounts can mask low vitamin B12.
Ayuvo charts folate by day, week, month and year, with the reference lines from this page, personalised by age and sex where they differ. Supplements you log in Medications count too. Free, with no account.
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Facts on this page come from these sources, checked on the dates shown. Intake numbers come from Ayuvo's shared reference table, which cites the sources marked for them.
General information, not medical advice. This guide is for healthy adults and does not cover pregnancy, breastfeeding, children or medical conditions. It cannot diagnose or treat anything. Talk to a clinician before starting high-dose supplements, or if you think you may have too little or too much of a nutrient. Spotted an error? Email us.