Vitamin B9 (Folate)
Last updated: August 9, 2026
Benefits
Needed to make DNA and new cells, and especially important before and during pregnancy for healthy fetal development.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 150 mcg |
| Children 4–8 | 200 mcg |
| Boys 9–13 | 300 mcg |
| Girls 9–13 | 300 mcg |
| Males 14–18 | 400 mcg |
| Females 14–18 | 400 mcg |
| Men 19–50 | 400 mcg |
| Women 19–50 | 400 mcg |
| Men 51–70 | 400 mcg |
| Women 51–70 | 400 mcg |
| Men 71+ | 400 mcg |
| Women 71+ | 400 mcg |
| Pregnancy 14–18 | 600 mcg |
| Pregnancy 19–50 | 600 mcg |
| Lactation 14–18 | 500 mcg |
| Lactation 19–50 | 500 mcg |
Upper limit
This limit is written against folic acid, not total Vitamin B9 (Folate) intake as measured for the recommended amount above.
| Life stage | Tolerable upper limit |
|---|---|
| Children 1–3 | 300 mcg |
| Children 4–8 | 400 mcg |
| Boys 9–13 | 600 mcg |
| Girls 9–13 | 600 mcg |
| Males 14–18 | 800 mcg |
| Females 14–18 | 800 mcg |
| Men 19–50 | 1000 mcg |
| Women 19–50 | 1000 mcg |
| Men 51–70 | 1000 mcg |
| Women 51–70 | 1000 mcg |
| Men 71+ | 1000 mcg |
| Women 71+ | 1000 mcg |
| Pregnancy 14–18 | 800 mcg |
| Pregnancy 19–50 | 1000 mcg |
| Lactation 14–18 | 800 mcg |
| Lactation 19–50 | 1000 mcg |
High folic acid — from supplements and from fortified grains, cereals and flour together — can hide the signs of a vitamin B12 deficiency, allowing nerve damage to progress unnoticed. Folate occurring naturally in food doesn't count toward this limit.
Best food sources
| Serving | ||
|---|---|---|
| Leafy greens (spinach) | — | — |
| Lentils and beans | — | — |
| Asparagus | — | — |
| Avocado | — | — |
| Fortified grains | — | — |
Pairings
Works well with
- Vitamin B12 — Folate and vitamin B12 work together in red-blood-cell formation and DNA synthesis. High folate intake can mask the blood signs of a B12 deficiency, letting it go unnoticed.
Body systems & goals
Body systems it supports
- Liver — Your liver is the body's processing hub, handling everything you eat, drink, and metabolize. A balanced spread of these nutrients supports the everyday work it does to keep you steady. (emerging evidence)
Goals it supports
- Mood support (emerging evidence)
Frequently asked questions
How much Vitamin B9 (Folate) do adult women need per day?
Adult women (19–50) need 400 mcg of Vitamin B9 (Folate) per day, per NIH/NASEM Dietary Reference Intakes.
How much Vitamin B9 (Folate) do adult men need per day?
Adult men (19–50) need 400 mcg of Vitamin B9 (Folate) per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Vitamin B9 (Folate) you need?
Yes — during pregnancy (ages 19–50) the recommended amount rises to 600 mcg per day, compared with 400 mcg for non-pregnant adult women.
Is there an upper limit for Vitamin B9 (Folate)?
Yes — for adults 19–50, the tolerable upper limit is 1000 mcg (measured as folic acid). High folic acid — from supplements and from fortified grains, cereals and flour together — can hide the signs of a vitamin B12 deficiency, allowing nerve damage to progress unnoticed. Folate occurring naturally in food doesn't count toward this limit.
What foods are highest in Vitamin B9 (Folate)?
Good sources include Leafy greens (spinach), Lentils and beans, Asparagus, Avocado, and Fortified grains.
How Tavita handles this
Tavita logs Vitamin B9 (Folate) from both the food you eat and the supplements you take, adding both into one running daily total. It warns you before you reach the tolerable upper limit, counting your combined intake from food and supplements.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.