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What is folate?

Folate is the natural, dietary form of vitamin B9. Folic acid is the synthetic form of vitamin B9 that is often used in supplements or fortified foods and is better absorbed than folate [1]. Vitamin B9 encompasses both folate and folic acid. Regardless of the form, adequate levels are important for a multitude of reasons: healthy cell growth and function, breaking down homocysteine, and critical for fetal development.

Why is folate important?

Folate is an essential nutrient that reduces the risk of birth defects by forming the neural tube. This is particularly useful for individuals who are pregnant or trying to get pregnant and is commonly included in prenatal supplements. Regardless of whether or not you are looking to have children, folate is beneficial for brain function, and low folate has been linked to Alzheimer’s and depression [2].

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How can I better understand my folate levels?

To better understand your folate levels, you can use the following reference ranges:

  • Females:
    • Out of range: 0-2.7 ng/mL
    • In-range: 2.7-4 ng/mL
    • Optimal: 4-17 ng/mL
    • Out of range: 17+ ng/mL

How can I maintain optimal folate levels?

The quantity of folate intake differs for pregnant and non-pregnant adult females. The recommended intake for adults is 400 micrograms daily, which increases to at least 600 micrograms per day for pregnant adults (but no more than 1000 micrograms per day).

Dietary Changes/Supplementation: If your folate is low, you can easily acquire more as it naturally occurs in many foods (spinach, peas, grains, liver, etc.) or through supplementation.

Where can I learn more?

DISCLAIMER: IF YOU ARE CONCERNED WITH ANY OF YOUR RESULTS, PLEASE CONSULT WITH YOUR PHYSICIAN.

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