What is Folate? Why You Need it and Where to Find it

Folate is also known as folic acid or vitamin B9. It is an essential micronutrient found in a range of different foods. It is also added to vitamin supplements in the form of folic acid.

In the body, folate aids the production of DNA and RNA, protein metabolism, and red blood cell production.

Because of its vital role in producing red blood cells, consuming enough folate is essential for pregnant women. It promotes healthy fetal development and reduces the risk of neural tube defects.

Increasing folate intake during pregnancy also supports the significant increase in maternal blood volume. Doctors and midwives often recommend folate supplements during pregnancy for these reasons.

Aside from supplements, there are lots of foods that contain folate, folic acid, or vitamin B9. Here are some great sources to include in your diet:

• Green leafy vegetables, such as broccoli, spinach, kale, asparagus, and romaine lettuce
• Seafood
• Fresh fruit
• Whole grains
• Fortified breakfast cereals
• Beans
• Nuts and seeds

The recommended dietary allowance for folate is around 400 micrograms (mcg) for men and women above 19. For pregnant women, this increases to 600 mcg daily, and for lactating women, 500 mcg.