Folate -- also called folic acid -- is a B vitamin that protects against arterial aging, aids in the production of red blood cells and deoxyribonucleic acid (DNA), and helps reduce levels of homocysteine (an amino acid that may raise your risk of heart disease).
Aim to get 700 micrograms (mcg) of folate per day. The average daily diet contains about 300 mcg, so choose a multivitamin with 400 mcg of folic acid to top off your daily dose. Pregnant women as well as people who have cancer, severe burns, or skin diseases may need extra folate to maintain healthy levels.
Don't exceed 1,000 mcg of folic acid per day -- too much could lead to nerve damage or vitamin B12 deficiency.