Folate: What It Does and How Much You Need

Vitamin B9, folic acid

Needed for cell division and blood formation, especially important when planning pregnancy. Rich folate sources include leafy greens, legumes, liver, asparagus, and cabbage.

Daily value

400 mcg

In dietary folate equivalents (DFE). Needs are higher before and during pregnancy — ask your doctor about supplements.

Why you need it

Folate helps make DNA and divide cells, so tissues that renew quickly — blood, mucous membranes, a developing baby — need it most. Getting enough folate early in pregnancy lowers the risk of neural tube defects in the baby.

Folic acid is the synthetic form found in supplements and fortified foods; folate is the natural form from food. The table below shows total folate content.

How to preserve

Folate breaks down during long cooking — eat greens and some vegetables raw or lightly cooked.
Best sources: spinach, leafy greens, lentils, chickpeas, beans, broccoli, liver.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.