How to Support Healthy Folate Levels Naturally: 7 Daily Habits
Seven simple, food-first habits to keep your folate topped up every day, from leafy greens to smarter cooking.
Your body doesn’t store much folate, so what you eat each day matters. These seven easy habits help keep your levels topped up.
Key takeaways
- Adults need 400 mcg DFE of folate a day.
- Greens, beans, citrus and enriched grains are easy sources.
- Gentle cooking keeps more folate in your food.
- Look after your vitamin B12 too.
1. Eat leafy greens every day
Spinach, kale, mustard greens, asparagus and Brussels sprouts are top sources. Add a handful of spinach to eggs, pasta or a smoothie.
2. Add beans, peas and lentils
Kidney beans, black-eyed peas and peanuts are rich in folate. Try beans in chili, hummus as a snack, or peas with dinner.
3. Enjoy citrus fruit
Oranges and orange juice are among the best fruit sources of folate. An orange with breakfast is an easy win.
4. Cook vegetables gently
Folate dissolves in water, so some is lost when vegetables are boiled. Steam, microwave or stir-fry them instead, and enjoy some greens raw.
5. Choose enriched grains
In the US, enriched bread, flour, pasta and rice have folic acid added, and many breakfast cereals are fortified too. Check the Nutrition Facts label.
6. Pair folate with B12
Vitamin B12 works hand in hand with folate. Eggs, fish, dairy and fortified cereals are easy ways to get it. If you’re vegan, choose fortified foods or a supplement.
7. Go easy on alcohol
Heavy drinking makes it harder to get enough folate. The CDC defines moderate drinking as up to 2 drinks a day for men and 1 for women.
Pregnant, or taking medicine?
If you could become pregnant, the CDC advises 400 mcg of folic acid a day. Methotrexate, sulfasalazine and some anti-seizure medicines can lower folate levels. Never change a prescription on your own, but ask your pharmacist if yours affect your B vitamins.
Frequently asked questions
How much folate do I need?
The NIH recommends 400 mcg DFE a day for adults, 600 mcg DFE during pregnancy and 500 mcg DFE while breastfeeding.
Does cooking destroy folate?
Boiling can wash some away. Steaming, microwaving and short cooking times help keep more.
Do I need a supplement?
Most people in the US get enough from food, according to the NIH. A supplement can help if your diet is limited.
Sources
Please note: This article is for general information only and isn't a substitute for advice from your doctor, pharmacist or other healthcare professional.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.
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