DNA and RNA
Folate coenzymes are used in nucleotide synthesis.
Folate
VitaminFolate, or vitamin B9, helps your body make DNA and divide cells. It is especially important during periods of rapid growth, including pregnancy.
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What it is
What Is Folate?
Folate, or vitamin B9, helps your body make DNA and divide cells. It is especially important during periods of rapid growth, including pregnancy.
You do not need to memorize a nutrient chart. The useful part is knowing where it shows up in food, roughly how much you need, and what that can look like on an actual plate.
What the body uses it for
What Folate Actually Does
Cell division
Folate is especially important during periods of rapid cell division.
Red blood cells
Adequate folate contributes to normal red-blood-cell formation.
Pregnancy
Folic acid before and during early pregnancy is important for neural-tube development.
How much you need
How Much Do You Need?
Recommended amounts depend on the nutrient, age, sex, and life stage. Some compounds do not have an established Dietary Reference Intake.
Use the authoritative source below for the current RDA, AI, upper limit, or other guidance that applies to Folate.
See current intake guidance →Food sources
Where Folate Shows Up in Food
You do not need to memorize this list. These are everyday examples of foods that can contribute Folate. Amounts can change with serving size, variety, preparation, and fortification.
Leafy greens
Beans and lentils
Asparagus
Avocado
Fortified grains
Food composition reference: USDA FoodData Central.
Make it useful
What Does That Look Like on a Plate?
Knowing what is in your food is useful. Knowing what to do with it is better. Pick a food. Find a recipe. See what you already have. Plan the meal. Buy what is missing. Then go eat food.
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A little context matters
When More Isn't Better
Large amounts of folic acid from supplements or fortified foods can mask the blood signs of vitamin B12 deficiency, so intake above recommended limits should be discussed with a clinician.
Food and supplements are not the same thing. Supplements can deliver much larger doses. Medications, pregnancy, kidney or liver function, allergies, and other health circumstances can change what is appropriate.
Evidence & trusted sources
Where This Information Comes From
NIH Office of Dietary Supplements – FolatePrimary nutrient reference
USDA FoodData CentralFood composition and nutrient data
Evidence last reviewed: October 2026
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