Recommended Daily Folate Intake from Food
The recommended daily intake of folate from food is 400-800 μg (0.4-0.8 mg) for the general population of reproductive-age women, while pregnant women should consume 600 μg (0.6 mg) of dietary folate equivalents daily. 1, 2
General Population Recommendations
- For general reproductive-age women: 400-800 μg (0.4-0.8 mg) daily 1, 2
- For pregnant women: 600 μg (0.6 mg) dietary folate equivalents daily 3
- For adults (revised recommendations): 300 μg (0.3 mg) daily 4
Understanding Folate Requirements
The recommended folate intake accounts for several factors:
- Bioavailability differences between synthetic folic acid and natural food folate
- Prevention of neural tube defects (NTDs) in pregnancy
- Maintenance of normal red blood cell folate levels
- Prevention of elevated homocysteine levels
Food Sources and Challenges
Most people struggle to obtain adequate folate from diet alone:
- Over 80% of folate typically comes from cereals, vegetables, and tubers 5
- Fruit consumption is often inadequate for meeting folate needs 5
- Studies show average dietary folate intake in Europe is approximately 291 μg/day for men and 247 μg/day for women 6
- In rural areas of some countries, intake can be as low as 114 μg/day 5
Special Considerations
For Pregnancy Planning
- Begin supplementation at least 1 month before conception (ideally 3 months) 1, 2
- Continue through the first 12 weeks of pregnancy 2
- After 12 weeks, continue with 400 μg (0.4 mg) daily throughout pregnancy to support fetal growth 2
High-Risk Populations
- Women with previous NTD-affected pregnancies: 4,000 μg (4 mg) daily under medical supervision 2
- Women taking medications that affect folate metabolism (anticonvulsants, methotrexate): may require higher doses 1
Important Cautions
- High doses of folate (>1 mg/day) may mask vitamin B12 deficiency 1, 2
- Always check vitamin B12 levels before initiating high-dose folate therapy 1
- Inadequate folate during pregnancy increases risk of neural tube defects 2
Practical Implications
Since it's difficult to consume the recommended daily folate from food alone, even with fortified foods, supplementation is often necessary, particularly for:
- Women planning pregnancy
- Pregnant women
- Those with increased requirements due to medications or medical conditions
The USPSTF has concluded with high certainty that folic acid supplementation provides substantial benefits with minimal evidence of harm 2.