Folate
also known as Folic acid, Folacin, Pteroylglutamic acid, PGA
Supports energy, red blood cells, immunity, DNA/RNA synthesis, cell division, protein metabolism, mood, homocysteine regulation, stroke risk reduction, pregnancy, and fetal nerve development.
Recommended daily intake
- Adults · 400 mcg DFE
- Pregnancy · 600 mcg DFE
- Lactation · 500 mcg DFE
- Before Conception · 400-800 mcg daily, ideally starting one month before pregnancy
Upper intake limit
1,000 mcg/day from supplements and fortified foods (does not apply to folate from natural food sources)
Signs of deficiency
- Megaloblastic anemia — fatigue, weakness, pale skin, shortness of breath
- Mouth sores, swollen tongue
- Difficulty concentrating, irritability
- Elevated homocysteine on bloodwork
- Increased risk of neural tube defects in pregnancy
- Supports energy production
- Supports red blood cell formation
- Supports immune function
- Supports white blood cell formation and function
- Supports DNA and RNA synthesis
- Supports healthy cell division
- Supports protein metabolism
- May help depression
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Common questions
600 mcg DFE daily during pregnancy, and ideally 400 to 800 mcg starting a month before conception if you're planning ahead. This is specifically to support fetal nerve development in early pregnancy.
Folate is the natural form found in food; folic acid is the synthetic form used in supplements and fortified foods. Your body needs to convert folic acid before it can use it the same way it uses natural folate.
Yes, 1,000 mcg per day from supplements and fortified foods. That limit doesn't apply to folate you get from natural whole foods, only the synthetic and fortified sources.
There's research suggesting it may help with both depression and anxiety, likely connected to its role in homocysteine regulation and overall nervous system function.