Vitamin B9 (folate / folic acid)
Needed to make DNA and red blood cells. Crucial before and during early pregnancy to prevent neural-tube defects in the baby.
If you are short of it
Possible signs
- Tiredness, low energy
- Pale skin
- Sore, red or smooth tongue
- Mouth ulcers
- Low mood or irritability
- Poor memory or concentration
- Breathless on effort
These signs are common and have many other causes. They are clues, not proof; a blood test and a doctor can tell.
Who is more at risk
Women who could become pregnant, pregnant women, heavy alcohol use, coeliac disease or Crohn’s, and medicines such as methotrexate, sulfasalazine and anticonvulsants.
Foods rich in Vitamin B9 (folate / folic acid)
| Food | Serving | Amount | women 19–50 | men 19–50 |
|---|---|---|---|---|
| Lentils | 1 cup cooked | 358 | 90% | 90% |
| Mung beans | 1 cup cooked | 321 | 80% | 80% |
| Chickpeas | 1 cup cooked | 282 | 71% | 71% |
| Edamame (green soybeans) | ½ cup shelled (80 g) | 241 | 60% | 60% |
| Kidney or white beans | 1 cup cooked | 230 | 57% | 57% |
| Beef liver | 85 g cooked | 215 NIH | 54% | 54% |
| Black-eyed peas (lobia) | 1 cup cooked | 210 NIH | 53% | 53% |
| Fava beans (foul) | 1 cup cooked | 177 | 44% | 44% |
| Spinach (cooked) | ½ cup (90 g) | 131 NIH | 33% | 33% |
| Fortified breakfast cereal | 1 bowl (30 g) — check the label | 100 NIH | 25% | 25% |
| Molokhia (cooked) | 1 cup (90 g leaves) | 90 | 23% | 23% |
| Avocado | half a fruit (100 g) | 81 NIH | 20% | 20% |
| Quinoa | 1 cup cooked | 78 | 20% | 20% |
| Mango | 1 cup pieces (165 g) | 71 | 18% | 18% |
Unit: mcg DFE. Share of the daily amount. Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
As a supplement
Folic acid (synthetic, well absorbed) or 5-MTHF. Women planning pregnancy are generally advised 400 mcg daily starting at least a month before conception; a doctor prescribes higher doses for higher-risk pregnancies.
Too much
High folic acid (above 1,000 mcg a day) can hide a B12 deficiency while nerve damage continues — check B12 as well.
How much you need each day
| Group | Recommended | Upper limit |
|---|---|---|
| Infants 0–6 months | 65 | — |
| Infants 7–12 months | 80 | — |
| Children 1–3 years | 150 | 300 |
| Children 4–8 years | 200 | 400 |
| Children 9–13 years | 300 | 600 |
| Boys 14–18 years | 400 | 800 |
| Girls 14–18 years | 400 | 800 |
| Men 19–30 years | 400 | 1000 |
| Women 19–30 years | 400 | 1000 |
| Men 31–50 years | 400 | 1000 |
| Women 31–50 years | 400 | 1000 |
| Men 51–70 years | 400 | 1000 |
| Women 51–70 years | 400 | 1000 |
| Men over 70 | 400 | 1000 |
| Women over 70 | 400 | 1000 |
| Pregnant 14–18 years | 600 | 800 |
| Pregnant 19–30 years | 600 | 1000 |
| Pregnant 31–50 years | 600 | 1000 |
| Breastfeeding 14–18 years | 500 | 800 |
| Breastfeeding 19–30 years | 500 | 1000 |
| Breastfeeding 31–50 years | 500 | 1000 |
Unit: mcg DFE. Upper limit applies to folic acid from supplements and fortified foods. US/Canada Dietary Reference Intakes (National Academies), as summarised by the NIH Office of Dietary Supplements. Other countries’ values differ slightly. These are amounts for healthy people, not treatment doses.
Interactions
Take care · Vitamin B12 (cobalamin)
High-dose folic acid can correct the anaemia of B12 deficiency while nerve damage goes on unnoticed. Check B12 when taking high-dose folic acid, especially if vegan or over 50.
Medicines and habits to mention to your doctor
Methotrexate
It works against folate. Doctors often prescribe folic acid on a set day; follow your doctor’s schedule and never add it on your own.
Anti-seizure medicines (phenytoin, carbamazepine, valproate)
They can lower folate, vitamin D, vitamin K and biotin. Ask about bone health and folate, especially before pregnancy.
Hormonal contraceptives
May lower B6, folate and B12 slightly. Usually minor with a normal diet; folic acid is still advised before a planned pregnancy.
Regular alcohol
Alcohol blocks absorption and increases loss of thiamin, folate, B6, magnesium and zinc.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)