Can I get enough folic acid from my diet alone?
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Dr. Michael Roizen answered:Depending on your age and gender, you may be able to get enough folic acid and folate (the two forms of vitamin B9) from the foods and beverages in your usual diet -- no supplements needed. According to the Institutes of Medicine’s Food and Nutrition Board, men (ages 14 and up) and women (ages 50 and up) should aim for 800 micrograms (mcg) daily; women ages 14-49 should try to get that much: 400 micrograms from food and another 400 micrograms either from fortified foods or from a supplement. And any woman who could become pregnant (or is pregnant) should really be getting 800 micrograms of folate daily.
If you are eating these foods already, you can probably get all you need from your diet:
- chicken liver (3.5 ounces has a whopping 770 mcg of folate)
- breakfast cereals with 100% of the daily value in each serving (that is, 400 mcg in a ¾ cup serving)
- ½ cup black beans (128 mcg)
- ½ cup of cooked spinach (100 mcg)
- 4 asparagus spears (85 mcg)
- ¾ cup orange juice (35 mcg)
- 1 slice of bread (either whole wheat or white; 25 mcg)
If you don’t think the foods add up (and keep in mind, there are tons more foods that have folate), talk to your doc or a nutritionist for ways to include more folate in your diet. And if you still fall short, add a supplement -- it’s a good insurance policy.
Helpful? 1 person found this helpfulDepending on your age and gender, you may be able to get enough folic acid and folate (the two forms of vitamin B9) from the foods and beverages in your usual diet -- no supplements needed. According to the Institutes of Medicine’s Food and... More -
Stacy Wiegman answered:Most people get enough folate, the natural form of folic acid, if they eat a well-balanced diet. Leafy green vegetables, citrus fruits and beans are all rich in folate, and cereals, bread and other grain products are now fortified with folic acid.
Pregnant women need adequate levels of this B vitamin to help prevent their babies from developing neural tube defects. They're advised to take 600 micrograms (mcg) of folate daily. Prenatal vitamins contain this amount. Women of childbearing age who could become pregnant should make sure to get 400 mcg each day from fortified foods or supplements.Most people get enough folate, the natural form of folic acid, if they eat a well-balanced diet. Leafy green vegetables, citrus fruits and beans are all rich in folate, and cereals, bread and other grain products are now fortified with... More -
Dr. Collin Lee answered:It’s true that many foods contain folic acid. But it’s been shown that you can’t enough folic acid from your diet alone. For optimal health, all men and women need to take a vitamin with folic acid every day. When you buy food, look for those with 100% daily value (DV) of folic acid. Today, most breakfast cereals have the proper amount of folic acid for a woman’s daily health. One single serving should offer 400 micrograms (mcg.)It’s true that many foods contain folic acid. But it’s been shown that you can’t enough folic acid from your diet alone. For optimal health, all men and women need to take a vitamin with folic acid every day. When you buy food,... More -
dotFIT answered:It is certainly possible, although many Americans still fail to do so. Green leafy vegetables, fruit and liver are some of the best sources of folate, the natural form of the vitamin. Folic acid, the synthetic form used in fortification and supplements, can be found in all fortified grains, breads and cereals. Intake ranges for adults are recommended to be 400-1000mcg/day.It is certainly possible, although many Americans still fail to do so. Green leafy vegetables, fruit and liver are some of the best sources of folate, the natural form of the vitamin. Folic acid, the synthetic form used in fortification and... More -
Folic acid is present in many foods in the typical diet, including green leafy vegetables, citrus fruits and beans and peas. Most people eating a well-balanced diet that includes the foods above will get enough folic acid from diet alone. However, if you are pregnant or trying to become pregnant, you should take additional folic acid supplements every day to prevent specific birth defects.Folic acid is present in many foods in the typical diet, including green leafy vegetables, citrus fruits and beans and peas. Most people eating a well-balanced diet that includes the foods above will get enough folic acid from diet alone. However,... More -
It is hard to eat a diet that has all the nutrients you need every day. Even with careful planning, you might not get all the vitamins you need from your diet alone. That’s why it’s important to take a vitamin with folic acid every day.
The presence of the CDC logo and CDC content on this page should not be construed to imply endorsement by the US Government of any commercial products or services, or to replace the advice of a medical professional. The mark “CDC” is licensed under authority of the PHS.It is hard to eat a diet that has all the nutrients you need every day. Even with careful planning, you might not get all the vitamins you need from your diet alone. That’s why it’s important to take a vitamin with folic acid... More
