Folic acid is a water-soluble B vitamin which is easily broken down by the body. This means you are unable to store the vitamin over time and it is excreted in the urine. It is a man-made vitamin that is found in supplements and is added to foods such as breakfast cereals and reduced-fat spreads.


Check out our Vitamins and Minerals Information Hub to learn more about key nutrients – from whether you’re getting enough vitamin D to the top 10 healthiest sources of vitamin C, plus vital minerals you need in your diet.

Always speak to your GP or healthcare provider before taking a new supplement or if you are concerned about nutritional deficiencies.

What is the difference between folic acid and folate?

Folate is the naturally occurring form of folic acid that is found in food. Folic acid is the synthetic form of this vitamin, which is added to supplements and some foods.

Why do we need folic acid?

Along with vitamin B12, folic acid lowers homocysteine, an amino acid which is a building block of protein. Homocysteine is a by-product of the conversion of methionine to cysteine and elevated levels are an independent risk factor for heart disease.

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Healthy diet for pregnancy - pregnant lady with bowl of salad

Both folate and folic acid play an important role in our bodies.

The benefits of folic acid include:

How much folic acid do we need and what are the effects of consuming too much?

Adults and children over 11 years old need 200mcg of folate a day. Women who are trying to conceive and those in the first 12 weeks of pregnancy should take 400mcg of folate to prevent neural tube defects.

For breastfeeding women, 260mcg is recommended. For women who have had a pregnancy previously affected by neural tube defects, a higher level (5mg/d) of folate from preconception to up to the first 12 weeks of pregnancy is recommended. This should always be confirmed with your doctor.

It is very difficult to consume too much folic acid through eating foods, unless you take more than the recommended supplement dose. In the UK, a guidance level for folic acid has been set for adults at 1mg a day based on concerns that intakes above this level may mask signs of vitamin B12 deficiency.

What are the signs of folic acid deficiency?

Deficiency of folic acid can cause macrocytic anaemia – a type of anaemia that results from an insufficient ability of red blood cells to carry oxygen.

Neural tube defects (NTDs) such as spina bifida and anencephaly have been linked to folic acid deficiency, as folic acid is critical during periods of rapid cell growth and division (such as during pregnancy). This is why an adequate intake of folic acid is essential just before and just after pregnancy.

Read more about how to eat a healthy pregnancy diet.

Which foods are good sources of folate?

Rich sources of folate include:

  • Spinach
  • Kale
  • Brussels sprouts
  • Cabbage
  • Broccoli
  • Beans
  • Legumes (e.g. peas, black-eyed beans)
  • Yeast and beef extracts
  • Oranges and orange juice
  • Wheat bran and other wholegrain foods
  • Poultry
  • Pork
  • Shellfish
  • Liver
  • Some brands of fortified breakfast cereals
Spicy chicken salad with broccoli

Recipes that are high in folate

Black-eyed bean mole with salsa
Spring chicken in a pot
Spicy chicken salad with broccoli
Seafood tagine
Charred brussels sprouts with Marmite butter
Chicken tagine with spiced brussels sprouts and feta
Brussels sprout slaw
Shellfish soup
Pork noodle stir-fry
Chicken liver pâté
Melon & crunchy bran pots
Harissa-spiced chicken with bulgur wheat
Coconut & kale fish curry
Kale smoothie
Honey & orange roast sea bass with lentils
Orange, fennel & rocket salad

More on vitamins

Five nutrients every woman needs
Vital vitamins
Healthy pregnancy diet
What is vitamin B12?
The best sources of vitamin C
Am I getting enough vitamin D?

This content was updated on 19th October 2023.

Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea.

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.


Lead photo: Getty Images

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