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Folate
Established research area
A B vitamin involved in cell growth and forming red blood cells. Abundant in leafy greens, beans, and citrus; the synthetic form folic acid is used in fortified foods.
Commonly noted
- Commonly noted
- Folate is a B vitamin the body uses to make DNA and to form red blood cells; the synthetic form, folic acid, is added to many fortified grains.
- Low intake
- Low folate status is commonly discussed in relation to tiredness and a type of anemia with enlarged red blood cells; adequate folate before and during early pregnancy is a widely discussed topic for the developing baby's neural tube.
- Higher intake
- Very high folic acid from supplements or fortified foods is commonly discussed in relation to masking the early signs of a vitamin B12 shortfall; the commonly cited upper level for adults is 1,000 mcg of folic acid a day, while folate from food is not capped.
Source: NIH ODS
Reference intakes
General reference figures for a typical adult — not a personal target or a claim of need.
- rda · adult400 mcgDRI/NASEM
- ul · adult1000 mcgDRI/NASEM
Commonly found in
Prenatal vitamin
Papaya
ChickpeasHummusKidney beans
Scallion (green onion)
Blood orange
Mung bean sproutsYardlong beansMung beansSugar snap peasVitamin B complexCowpeas (black-eyed peas)
Bagel
Arugula
MitsubaRadicchio
LimeFolate (supplement)
Avocado
PeanutsDrumstick (moringa pod)
Breakfast cereal (fortified)
Beets
PastaGarlic chivesParsleyMustard greensBlack beansKimchi
MangoGuavaGai lan (Chinese broccoli)
CauliflowerSnow peas
Chicken liverFava beansGreen beans
Chestnuts
ParsnipHoneydew
CornMizunaSpinach
White breadDandelion greens
Bell pepper
ChayoteAsparagusKohlrabiBitter melonRed lentils (masoor)Molokhia (jute leaf)LeekRomanescoAmaranth leafRapiniCollard greensWakameBok choyMultivitaminIceberg lettuceEdamameBeetroot powderNori (dried laver)
Beef liverBroccoliCannellini beansOkraSoybean sprouts (kongnamul)
QuinoaCantaloupePinto beansSeaweedChivesMandarin
StrawberriesJicamaRidge gourdSoybeansAdzuki beansRomaine lettuceLentilsFennelDaikon (white radish)MyogaNapa cabbageRutabagaPurple cabbageWheat flourEscaroleOrangeGreen peasArtichokeEndiveBrussels sproutsBaby corn
RaspberriesRadishNegi (Japanese bunching onion)LemonCabbage
PapayaChickpeasHummusKidney beansScallion (green onion)Blood orangeMung bean sproutsYardlong beansMung beansSugar snap peasVitamin B complexCowpeas (black-eyed peas)BagelArugulaMitsubaRadicchioLimeFolate (supplement)AvocadoPeanutsDrumstick (moringa pod)Breakfast cereal (fortified)BeetsPastaGarlic chivesParsleyMustard greensBlack beansKimchiMangoGuavaGai lan (Chinese broccoli)CauliflowerSnow peasChicken liverFava beansGreen beansChestnutsParsnipHoneydewCornMizunaSpinachWhite breadDandelion greensBell pepperChayoteAsparagusKohlrabiBitter melonRed lentils (masoor)Molokhia (jute leaf)LeekRomanescoAmaranth leafRapiniCollard greensWakameBok choyMultivitaminIceberg lettuceEdamameBeetroot powderNori (dried laver)Beef liverBroccoliCannellini beansOkraSoybean sprouts (kongnamul)QuinoaCantaloupePinto beansSeaweedChivesMandarinStrawberriesJicamaRidge gourdSoybeansAdzuki beansRomaine lettuceLentilsFennelDaikon (white radish)MyogaNapa cabbageRutabagaPurple cabbageWheat flourEscaroleOrangeGreen peasArtichokeEndiveBrussels sproutsBaby cornRaspberriesRadishNegi (Japanese bunching onion)LemonCabbageFeelments is for personal tracking and general wellness education. It does not provide medical advice, diagnosis, or treatment.