Folate (Vitamin B9)
Folate (Vitamin B9) supports DNA formation, cell growth and red blood cell formation. Food-first intake is preferred; supplements should be matched to diet, health context, and safety considerations.
Overview
Biological role
Folate (Vitamin B9) supports DNA formation, cell growth and red blood cell formation.
Mechanism of action
Folate (Vitamin B9) contributes to normal physiology through nutrient-specific enzyme, structural, signaling, transport, or regulatory roles described in authoritative nutrition references.
Chemical forms
Folate (Vitamin B9) may appear in foods and supplements in different chemical forms. Selection should consider the nutrient form, dose, tolerance, and health context.
Quick answers before choosing a supplement
Chemical forms and absorption
Common forms
Folate (Vitamin B9) may appear in foods and supplements in different chemical forms. Selection should consider the nutrient form, dose, tolerance, and health context.
Absorption context
Absorption can vary with food composition, supplement form, dose, and timing. Food-first intake is preferred when possible.
Clinical use
Established essential nutrient roles should be separated from supplement benefit claims. Supplement use is most appropriate when there is inadequate intake, increased need, deficiency risk, or a clinical indication.
Absorption and action pathway
What to take with, and what to avoid
Works Well With
Avoid / Use Caution
Best time to take
Frequently asked questions
When is the best time to take Folate (Vitamin B9)?
Take consistently; fat-soluble vitamins are usually best with a meal that contains fat, while water-soluble vitamins are usually flexible.
Can Folate (Vitamin B9) be taken with coffee or milk?
It depends on the vitamin. Fat-soluble vitamins are best with food; water-soluble vitamins are generally more flexible.
Who should be careful with Folate (Vitamin B9)?
Pregnant or lactating people, older adults, children, people with chronic diseases, and people taking regular medicines should use supplements with professional guidance.
Food and Intake
| Age / group | Male | Female | Pregnancy | Lactation | Upper limit |
|---|---|---|---|---|---|
| 1-3 years | 150 | 150 | – | – | UL 300 |
| 4-8 years | 200 | 200 | – | – | UL 400 |
| 9-13 years | 300 | 300 | – | – | UL 600 |
| 14-18 years | 400 | 400 | 600 | 500 | UL 800 |
| 19+ years | 400 | 400 | 600 | 500 | UL 1,000 |
International reference intake comparison
| Country / authority | Common reference value |
|---|---|
| USA / NIH-FNB | RDA 400 mcg DFE; pregnancy 600; lactation 500; UL folic acid 1,000 |
| Europe / EFSA | PRI 330 mcg DFE; pregnancy 600; lactation 500 |
| Australia-New Zealand / NRV | RDI 400 mcg DFE; pregnancy 600 |
| Thailand / Thai FDA | Thailand: use Thai RDI and Thai FDA / Ministry of Public Health regulations for labeling and supplement products. Do not interpret labeling values as therapeutic doses; product-specific limits must be checked against the latest notification and formula. |
This table compares reference-intake frameworks across authorities. Values may use different terms such as RDA, AI, PRI, or NRV and should not be merged into one universal dose.
Food source comparison for Folate (Vitamin B9)
| Food | Serving amount | Folate (Vitamin B9) | %DV | %DV bar | Servings to reach 400 mcg DFE |
|---|---|---|---|---|---|
| beef liver | 3 oz | 215 mcg DFE | 54% | 1.9 | |
| cooked spinach | 1/2 cup | 131 mcg DFE | 33% | 3 | |
| black-eyed peas | 1/2 cup | 105 mcg DFE | 26% | 4 | |
| folic acid-fortified cereal | 1 serving | 100 mcg DFE | 25% | 4 | |
| asparagus | 4 spears | 89 mcg DFE | 22% | 4 | |
| avocado | 1/2 cup | 59 mcg DFE | 15% | 7 |
Food values are practical comparison values. Actual content varies by variety, preparation, fortification, and serving size.
Safety
Deficiency
Inadequate Folate (Vitamin B9) intake or absorption may affect body systems related to DNA formation, cell growth and red blood cell formation. Deficiency risk depends on diet, absorption, medical conditions, and life stage.
Excess and toxicity
Folic acid is important before and during pregnancy; high intake can mask B12 deficiency.
Precautions
Folic acid is important before and during pregnancy; high intake can mask B12 deficiency.
Special populations
Pregnant or lactating people, older adults, children, people with chronic diseases, and people taking regular medicines should use supplements with professional guidance.
Fast risk map
LOW: insufficient intake
Inadequate Folate (Vitamin B9) intake or absorption may affect body systems related to DNA formation, cell growth and red blood cell formation. Deficiency risk depends on diet, absorption, medical conditions, and life stage.
UL: excess intake
Folic acid is important before and during pregnancy; high intake can mask B12 deficiency.
Precautions: interactions and timing
Folic acid is important before and during pregnancy; high intake can mask B12 deficiency.
SP: special populations
Pregnant or lactating people, older adults, children, people with chronic diseases, and people taking regular medicines should use supplements with professional guidance.
Interactions and Clinical Context
Drug interactions
Potential interactions depend on the nutrient, supplement dose, medicines used, and medical conditions. People using regular medicines should check interaction guidance from clinical sources or ask a clinician.
Food interactions
Absorption can vary with food composition, supplement form, dose, and timing. Food-first intake is preferred when possible.
Clinical notes
Established essential nutrient roles should be separated from supplement benefit claims. Supplement use is most appropriate when there is inadequate intake, increased need, deficiency risk, or a clinical indication.
Evidence level
High for essential nutrient role; nutrient-specific supplementation benefits depend on baseline status and clinical context.