Folate, also known as vitamin B9, is a key nutrient that many don’t think about until they face certain health issues or pregnancy. It’s essential for making DNA and helping cells grow, especially during times when your body is growing fast. So, if you want to keep your body running smoothly or are expecting, folate should definitely be on your radar.
One of the biggest talks around folate is its role in pregnancy. Taking enough folate before and during pregnancy lowers the chance of serious birth defects in the brain and spine. That’s why doctors often recommend a folic acid supplement for women who are planning to get pregnant or who already are.
The amount of folate you need varies by age and situation. For most adults, about 400 micrograms (mcg) a day is enough. Pregnant women need more—up to 600 mcg daily—to support their baby’s development. You can get folate naturally from leafy greens, beans, nuts, and fortified cereals, but sometimes a supplement helps fill the gap.
It’s important to note that there’s a difference between folate and folic acid. Folate is the natural form found in foods, while folic acid is the synthetic form used in supplements and added to fortified foods. Both boost your body’s folate levels but folic acid might be easier for your body to absorb.
Low folate levels can cause symptoms like fatigue, irritability, and trouble concentrating. Since folate is crucial for making red blood cells, a deficiency might lead to a specific type of anemia that makes you feel tired and weak. If you notice these signs or have a condition that affects nutrient absorption, it’s a good idea to get your folate levels checked.
Make sure to talk with your doctor before starting supplements, especially if you’re on medication or have health concerns. Getting the right amount of folate can support your energy, protect your health, and help keep your body’s processes on track.