Maintaining a balanced intake of essential nutrients is fundamental to supporting overall health and well-being, and folic acid is one such nutrient. But how can you be sure you're consuming enough? In this post, we'll outline how much folic acid you need and the best sources for incorporating it into your diet.
The role of folic acid
Folic acid and folates contribute to the production of red and white blood cells and platelets, the formation of genetic material (DNA) in cells, and growth. These functions help carry oxygen throughout the body and promote efficient tissue growth and repair.
Most people refer to either of these nutrients synonymously, but there is a slight difference. Folate, the natural vitamin B9, is found in leafy green vegetables, oranges, nuts and beans. Folic acid, the artificial version, is used in supplements and fortified foods, such as breakfast cereals.
Although folic acid is an essential nutrient for everyone, it is especially important during pregnancy as it supports the healthy development of an unborn child. Consuming it as a supplement before and during pregnancy can reduce the risk of congenital disabilities, such as spina bifida.
In addition to its role in fetal development, research published by the Centers for Disease Control and Prevention (CDC) shows that folic acid has positive effects on decreasing stroke risk, improving cardiovascular health and preventing megaloblastic anemia.
What is the recommended daily amount of folic acid?
Since the body cannot naturally create folate and only stores small amounts, individuals must regularly obtain folic acid through their diet or supplements to avoid a deficiency.
Folic acid is measured in micrograms (mcg) using Dietary Folate Equivalents (DFE). A person's needs usually increase with age. Here's a breakdown of the recommended daily intake:
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Babies 0–6 months old: 65 mcg DFE each day.
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Babies 7–12 months old: 80 mcg DFE each day.
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Children 1–3 years old: 150 mcg DFE each day.
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Children 4 –8 years old: 200 mcg DFE each day.
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Children 9–13 years old: 300 mcg DFE each day.
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Children over 13 years old: 400 mcg DFE each day.
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Adult men: 400 mcg DFE each day.
For most adult women, a daily folate intake of 400 mcg DFE each day is sufficient, though these requirements can vary throughout adulthood, especially during and after pregnancy:
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Pregnant women: 600 mcg DFE each day.
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Breastfeeding women: 500 mcg DFE each day.
In select instances, women may need even higher doses, such as:
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Being pregnant with twins or more: 1,000 mcg DFE each day.
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Having a family history of neural tube defects: 4,000 mcg DFE each day.
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Having already had a baby with a neural tube defect: 4,000 mcg DFE each day.
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Taking medicines for seizures: 4,000 mcg DFE each day.
Some healthcare providers recommend that women of childbearing age take a daily folic acid supplement proactively, as many pregnancies are unplanned. The birth defects that folic acid can prevent begin forming during the first six weeks of pregnancy, which is often before a woman even knows she's pregnant.
What foods contain folic acid?
Natural food sources are typically the best way to obtain folate, but fortified foods and supplements can help those struggling to meet their daily intake. According to the National Institutes of Health (NIH) Office of Dietary Supplements, the body absorbs more folic acid from fortified foods and dietary supplements than folate, requiring less folic acid to get the recommended amounts.
Try increasing the amounts of these foods in your diet to meet your daily folic acid needs:
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1 cup of fortified breakfast cereal: 100+ micrograms DFE
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½ cup of cooked spinach: 131 micrograms DFE
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3 oz of cooked beef liver: 215 micrograms DFE
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1 cup of boiled frozen peas: 47 micrograms DFE
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4 spears of boiled asparagus: 89 micrograms DFE
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½ cup of cooked enriched white rice: 90 micrograms DFE
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½ cup of cooked frozen broccoli: 52 micrograms DFE
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½ cup of raw avocado: 59 micrograms DFE
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1 small orange: 29 micrograms DFE
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1 slice of white bread: 43 micrograms DFE
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3 oz of Dungeness crab: 36 micrograms DFE
Additional tips:
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Breads, breakfast cereals and pasta are often fortified with folic acid. Read labels for the folic acid amount.
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Eat vegetables raw or lightly steamed to preserve folate content.
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Multivitamins often contain folic acid.
Final thoughts
Maintaining healthy folic acid levels is important for everyone, especially those planning for pregnancy or at risk for deficiencies. Prioritizing a balanced diet with natural and fortified sources helps the body support vital processes and long-term health. For individuals seeking personalized guidance on nutrient intake, such as folic acid, consider including a resident physician as part of your internal medicine care team. The Parkview Residency Center offers access to:
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An individualized care plan with oversight by two highly qualified physicians.
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The latest health information, practices and treatments.
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Focused attention to help you achieve your health goals, such as understanding your personal test results.
For more information, visit parkview.com/ResidentFAQs.
Copyrighted material adapted with permission from Healthwise, Incorporated. This information does not replace the advice of a doctor.
