Folate (B9)
Folate (vitamin B9) is a water-soluble vitamin essential for DNA synthesis, cell division, and red blood cell formation. The adult RDA is 400 µg DFE, with an upper limit of 1,000 µg for synthetic folic acid. Adequate folate before and during early pregnancy prevents neural tube defects.
- Unit
- µg
- RDA (adult)
- 400 µg
- Upper limit
- 1000 µg
- Functions
- DNA and RNA synthesis and repair, Red blood cell formation, Preventing neural tube defects in early pregnancy, Amino acid metabolism and homocysteine regulation
- Food sources
- Leafy greens, Legumes, Asparagus, Fortified grains, Citrus, Liver
- Deficiency
- Megaloblastic anemia, fatigue, and, in pregnancy, neural tube defects in the fetus.
- Excess
- Excess folic acid from supplements can mask vitamin B12 deficiency; upper limit applies to synthetic forms.
Richest foods
| Edamame, Cooked | Legume | 311 mcg |
| Beef Liver, Cooked | Protein | 253 mcg |
| Peanuts, Raw | Legume | 240 mcg |
| Spinach, Raw | Vegetable | 194 mcg |
| Lentils, Cooked | Legume | 181 mcg |
| Chickpeas, Cooked | Legume | 172 mcg |
| Black Beans, Cooked | Legume | 149 mcg |
| Spinach, Cooked | Vegetable | 146 mcg |
| White Bread | Grain | 130 mcg |
| Broccoli, Cooked | Vegetable | 108 mcg |
| Pasta, Cooked | Grain | 83 mcg |
| Avocado, Raw, All Varieties | Fruit | 81 mcg |
Amount per food's listed serving.