Folate is a nutrient that’s a B vitamin involved in cell division and DNA synthesis, particularly important during pregnancy. Most people can meet their needs through food, but it’s worth knowing what it does and where to find it.
How much do you need?
General guidance suggests 400 mcg DFE for most adults, higher during pregnancy per day, though individual needs can vary based on age, sex, and health status. These figures are population-level guidelines, not a personal prescription.
Food sources
- Leafy greens
- Beans and lentils
- Citrus fruits
- Fortified grains and cereals
Worth knowing
Folate needs increase notably during pregnancy, which is why prenatal guidance often specifically addresses folate or folic acid intake.
If you’re concerned about whether you’re getting enough of this nutrient, a blood test and conversation with a healthcare provider is the most reliable way to know — general food-based guidance like this is educational, not a personal diagnosis.
