Folate
Essential for DNA synthesis, cell division, and healthy pregnancy.
Why it matters
Folate helps the body make DNA and other genetic material and is needed for cell division and red blood cell formation. It is especially important before and during early pregnancy to reduce the risk of neural tube defects.
- Supports DNA synthesis and cell division.
- Helps make healthy red blood cells.
- Plays a major role in fetal neural tube development.
If intake is too low
Low folate can cause megaloblastic anemia and raise the risk of neural tube defects during pregnancy. Symptoms often include fatigue, weakness, and irritability.
- Megaloblastic anemia and fatigue.
- Weakness, irritability, or trouble concentrating.
- Higher neural tube defect risk when intake is low before and during early pregnancy.
If intake is too high
Too much folic acid from supplements or fortified foods can mask a vitamin B12 deficiency. That matters because neurologic injury from B12 deficiency can keep progressing while the anemia looks better.
- Can hide vitamin B12 deficiency-related anemia.
- May delay diagnosis while nerve damage progresses.
- More is not automatically better once needs are met.
Adult upper limit: 1,000 mcg/day
This upper limit applies to folic acid from supplements and fortified foods, not naturally occurring folate in foods.
Common food sources
Folate is naturally high in leafy greens and beans, and folic acid is added to many grain products.
- Spinach, romaine, asparagus, and other leafy or green vegetables
- Beans, peas, lentils, and citrus fruits
- Fortified breads, pasta, rice, and breakfast cereals
Who may need closer attention
Needs are especially important before and during early pregnancy, and low intake can matter when food quality or absorption is poor.
- People who are pregnant or trying to conceive
- People with alcohol use disorder or malabsorption disorders
- Anyone with poor intake of leafy greens, beans, and fortified grains
Use extra caution if
Small details change the risk picture with nutrients more than most people expect.
You are pregnant, trying to conceive, or using high-dose folic acid while your B12 status is unclear. Folate is important, but balance and context still matter.
Supplement and label notes
Useful context when this nutrient shows up across more than one product.
- Labels may use folate, folic acid, or DFE, and those numbers are not always one-to-one.
- Prenatal vitamins usually contain more folate than a standard multivitamin for a reason.
- High folic acid intake can hide B12-related anemia, so it is worth checking the whole picture rather than only chasing a bigger folate number.
Daily Value targets in SuppMap
These are the same label-style Daily Value targets used in the app.
Official references
These pages were used to draft the summaries on this guide.
Educational only. These pages are not a diagnosis or a substitute for personal medical care.
More guides
Keep moving through the rest of the Daily Value chart from here.