Folate (B9)
Folate (folic acid)
Vitamins. Modern nutrition.
Also called Folic acid, Vitamin B9, Folacin, Pteroylglutamic acid
Pinyin: yèsuān
Spanish: Folato
Can hide B12 deficiencyA B vitamin the body needs to make DNA and new cells. Taken before and early in pregnancy, it prevents many serious birth defects of the brain and spine.
Did you know? Folate was first isolated from spinach leaves in 1941, and its name comes from folium, the Latin word for leaf.
What it may help, and how strong the proof is
- Women's health. Taking folic acid before pregnancy and in early pregnancy prevents many neural tube defects, such as spina bifida. Large trials and reviews agree. Women who could become pregnant are advised to take 400 mcg a day.Strong proof
- Anemia & blood building. Low folate causes a type of anemia with large, immature red blood cells. Folate corrects it in people who are low. Extra folate has not been shown to raise blood levels in people who get enough.Strong proof
- Heart health. Folic acid lowers homocysteine, a blood marker linked to heart disease. Large trials of folic acid pills still found no fewer heart attacks or strokes.Not supported
Parts of the body
Traditional use
Leafy greens, beans and liver have been eaten for centuries in many cultures, including during pregnancy. Folate has no herbal tradition of its own.
How it is classified
How people take it
Adults need 400 mcg DFE a day (RDA). DFE means dietary folate equivalents, a way to count food folate and folic acid together. Pregnant women need 600 mcg DFE. The upper limit is 1,000 mcg a day of folic acid from fortified foods and pills. Folate from food has no upper limit.
Food, tablet and capsule.
Where to get it
Good sources are lentils, black-eyed peas, beans, spinach and other dark greens, asparagus, broccoli, Brussels sprouts, avocado, oranges, and beef liver. In the US, enriched bread, pasta, rice and cereal contain added folic acid. Pills come as folic acid or as the active form, L-methylfolate.
Be careful
Folic acid is safe at standard doses. High doses can hide a vitamin B12 deficiency, which can cause nerve damage if it goes unnoticed. Some anti-seizure drugs and methotrexate lower folate levels, so people who take them need a doctor's advice on folate doses.
Avoid if: untreated vitamin B12 deficiency; methotrexate (ask a doctor first).
Mixing with other things
- Works well together
Folate and B6 work together in steps that make new cells and blood.
- Works well together
Choline and folate both supply methyl groups that the body uses in many chemical reactions.
- Use cautionAlcohol (beer, wine, spirits)
Heavy drinking lowers folate levels and blocks how the body uses it.
- Worth knowingImmune-suppressing medicine (transplant drugs, some arthritis drugs)
Methotrexate blocks folate use in the body, so doctors often prescribe folic acid to ease side effects. Take folic acid only as your doctor directs.
- Worth knowing
High folate can hide B12 deficiency symptoms, so both should be checked when needed.
The honest take
Folic acid is one of the best-proven nutrients. It prevents many serious birth defects when taken before pregnancy. It does not prevent heart attacks, so high doses should not be taken just because a label promises heart or brain benefits.