Folate, also known as vitamin B9, is a water-soluble vitamin that plays an important role in many bodily functions. It’s especially critical during pregnancy, but it’s an essential nutrient for everyone to consume in their diet.
Folate is essential for normal cell growth and development. It’s needed to make DNA, RNA, and other genetic material. It also helps prevent changes to DNA that may lead to cancer. Folate is important for the formation of red blood cells and for the production of neurotransmitters such as serotonin, which regulates mood and behavior.
Folate offers several health benefits, including:
Fortunately, many foods are rich in folate. Here are some of the best sources:
The recommended daily intake of folate is 400 micrograms per day for adults. Pregnant women need even more, with 600 to 800 micrograms recommended. Not getting enough folate can lead to a deficiency, which may cause symptoms like fatigue, weakness, and irritability. In severe cases, it can lead to anemia and other health problems.
Folate is added to many grain products in the United States, including bread, pasta, and cereal. These products are fortified with folic acid, which is a synthetic form of folate that’s easier for the body to absorb. While fortified foods should never replace whole, nutrient-dense foods, they can be a good way to boost your folate intake if you’re not getting enough from your diet.
While it’s always best to get your nutrients from whole foods, some people may still need to take a folate supplement. Pregnant women, for example, are often advised to take a prenatal vitamin that contains folate. People with certain genetic mutations may also need to supplement with folate to prevent deficiency.
Folate is an essential nutrient that plays a critical role in several bodily functions. It’s especially important during pregnancy but necessary for everyone to consume in their diet. Luckily, folate can be found in many whole, nutrient-dense foods like leafy greens, beans, and whole grains. It can also be added to fortified foods and supplements for those who may need an extra boost.