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Finding Folate

folate in fortified cereal The B vitamin folate, also called folic acid, is a water-soluble vitamin. Water-soluble vitamins are stored in the body in very limited amounts and are excreted through the urine. Therefore, it is a good idea to have them in your daily diet. Folate is considered a crucial vitamin, especially before and during pregnancy. Research has shown that folate deficiencies during pregnancy can lead to neural tube birth defects in babies.


Folate's functions include:

Recommended Intake:

Age Group (in Years)Recommended Dietary Allowance
1 - 3150 mcg150 mcg
4 - 8200 mcg200 mcg
9 - 13300 mcg300 mcg
14 - 18400 mcg400 mcg
Pregnancy, 14 - 18600 mcgn/a
Lactation, 14 - 18500 mcgn/a
19+400 mcg400 mcg
Pregnancy, 19+600 mcgn/a
Lactation, 19+500 mcgn/a


Folate Deficiency

Folate deficiency is a common vitamin deficiency that can occur for a variety of reasons, including:

Populations at Risk of Folate Deficiency

The following populations may be at risk of folate deficiency and may require a supplement:

  • Pregnant women—Folate is critical for the production and maintenance of new cells. This is especially important during pregnancy—a period of rapid cell division.
  • People who consume excessive amounts of alcohol—Alcohol interferes with the absorption of folate and increases excretion by the kidneys. In addition, many with alcohol use disorders tend to have diets low in essential nutrients, like folate.
  • People on certain medications—Certain medications can interfere with the body's ability to use folate. Check with your doctor about supplementation if you are on medication that may affect your folate levels.
  • People with inflammatory bowel diseases—Malabsorption of folate can occur with inflammatory bowel diseases.
  • The elderly—Many elderly have low blood levels of folate, which can occur from low intake of the vitamin or problems with absorption.

Health Implications of Deficiency

Folate deficiency may lead to:

Birth Defects

In 1991, a landmark study found a relationship between folate and birth defects. Subsequent research has supported the finding that adequate folate intake during the period before and just after conception protects against a number of neural tube defects, including spina bifida and anencephaly.

The crucial period is before and very early after conception—a time when most women do not know they are pregnant. Therefore, the recommendation is that all women of childbearing age make sure they have a folate intake of at least 400 mcg.

Major Food Sources

There is a variety of foods that contain folate. Some foods, like cereal, rice, and flour, are fortified with folate. Here is a list of major food sources and their folate content.

FoodServing Size Folate Content
Fortified breakfast cereal3/4 cup 100-400
(check Nutrition Facts label)
Soy flour1 cup260
Beef liver3 ounces215
Chickpeas1 cup282
Spinach1 cup262
Lima beans1 cup156
Papaya, raw1 cup54
Avocado1 cup122
Wheat germ2 tablespoons40
Asparagus1 cup268
Orange juice, fresh¾ cup35
Spinach,1 cup58
Green peas1/2 cup47
White rice, medium-grain 1 cup90
Orange, navel1 small29
Broccoli1 cup104
Peanuts1 ounce41
Tomatoes1 cup32
Tomato juice1 cup49
Peanut butter, crunchy2 tablespoons30
Banana1 medium24
Cashews1 ounce20
Enriched bread1 slice84

Tips for Increasing Your Folate Intake:

To help increase your intake of folate:

Too Much Folate

There can be too much of a good thing. While there is no upper limit for ingesting folate found naturally in foods, there are recommended intake limits for folate consumed from fortified foods and supplements:

AgeMicrograms (mcg) per day
1-3 years300 mcg
4-8 years400 mcg
9-13 years600 mcg
14-18 years800 mcg
Pregnant or nursing women up to 18 years800 mcg
19 years and older1,000 mcg
Pregnant or nursing women 19 years and older1,000 mcg

Large doses of folate can mask symptoms of a different type of vitamin deficiency called B12 deficiency. A B12 deficiency causes some similar symptoms as folate deficiency, but it can also cause damage to the nervous system. Folate supplementation will mask the B12 deficiency by relieving the anemia-associated symptoms, but not decreasing damage to the nervous system. This is why it is important that you talk to your doctor before you take a folate supplement. A blood test will help determine if your folate and vitamin B12 levels are appropriate or low. It may be necessary for you to take vitamin B12 supplements along with the folate. Talk to your doctor before starting any vitamin supplement to make sure it is appropriate for you.


Choose My Plate—US Department of Agriculture

Eat Right—Academy of Nutrition and Dietetics


Dietitians of Canada

Health Canada


Folate. Linus Pauling Institute Oregon State University. Available at: Updated December 2014. Accessed January 15, 2016.

Folate. Office of Dietary Supplements, National Institutes of Health website. Available at: Updated December 14, 2012. Accessed January 15, 2016.

Folate, DFE (µg) content of selected foods per common measure, sorted by nutrient content. USDA national nutritional database for standard reference, release 28. US Department of Agriculture website. Available at: Accessed January 15, 2016.

Folate deficiency. EBSCO DynaMed website. Available at: Updated November 13, 2014. Accessed January 15, 2016.

Folic acid. EBSCO DynaMed website. Available at: Updated December 8, 2015. Accessed January 15, 2016.

Last reviewed January 2016 by Michael Woods, MD  Last Updated: 3/6/2014