Folate (B9)
Body function
DNA repair; cell division; red blood cell production; mood regulation via neurotransmitter synthesis
Daily requirement
400 mcg DFE/day for adults
Deficiency signs
Fatigue, poor mood, mouth sores, cognitive slowing, megaloblastic anaemia
Excess risks
High-dose folic acid may mask B12 deficiency; avoid mega-dosing
At-risk groups
Heavy alcohol users, people with MTHFR polymorphisms, those on methotrexate
Supplement forms
Folate (food form), folic acid (synthetic), methylfolate (MTHFR-friendly)
Food sources
- Spinach (cooked) — ~263 mcg folate DFE per cup cooked
- Lentils (cooked) — ~358 mcg folate DFE per cup cooked
- Chestnuts — ~20 mcg per 30g
- Peanuts — ~70 mcg per 30g
- Hazelnuts — ~35 mcg per 30g
- Red beans (adzuki) — ~278 mcg per cup cooked
- Onion — ~15 mcg per 80g
- Kidney beans — ~230 mcg per cup cooked
- Garbanzo beans (chickpeas) — ~280 mcg per cup cooked
- Avocado — ~81 mcg per 100g
- Corn — ~40 mcg per cup
- Seaweed — ~18 mcg per 10g dried
- Edamame — ~480 mcg per cup cooked
- Sauerkraut — ~12 mcg per 50g
- Kimchi — ~20 mcg per 50g
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.