Folate: Do You Get Enough?

Folate: Do You Get Enough?

Folate is a B-vitamin involved in making DNA, the genetic material of all cells. Folic acid is a synthetic form of folate that is added to supplements and fortified foods including some grain products. How much folate we need depends on lifestage.

Folate needs can be reached through eating a variety of foods, though some groups of people may have trouble getting adequate folate. For example, in addition to eating folate-rich foods, pregnant people are advised to take a supplement with folic acid because folate deficiency is associated with neural tube defects in babies.

Food sources of folate include:

• Vegetables such as asparagus, Brussels sprouts and leafy greens (spinach, Swiss chard, kale, etc.)

• Fruit including oranges

• Nuts

• Beans

• Peas

• Folic acid is added to enriched bread, flour, cornmeal, pasta and rice, as well as fortified breakfast cereals.

Take supplements as prescribed by a healthcare practitioner. 

Reference

National Institutes of Health: Office of Dietary Supplements. Folate Fact Sheet for Consumers. November 2022. Available from: https://ods.od.nih.gov/factsheets/Folate-Consumer/