Folate (B9)
B vitamin (B9) essential for DNA synthesis and cell division. Critical during pregnancy to prevent neural tube defects.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (µg/day) | Upper Limit (µg/day) |
|---|---|---|
| Children 1-3 years | 150 | 300 |
| Children 4-8 years | 200 | 400 |
| Males 9-13 years | 300 | — |
| Females 9-13 years | 300 | — |
| Males 14-18 years | — | — |
| Females 14-18 years | — | — |
| Males 19-30 years | 400 | 1,000 |
| Females 19-30 years | 400 | 1,000 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 600 | — |
| Lactation | 500 | — |
Top Foods Highest in Folate (B9)
Amount per 100g serving. Values in µg per 100g.
Foods Highest in Folate (B9) (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Yeast extract spread | 3,786 µg | Vegetables and Vegetable Products |
| 2 | Leavening agents, yeast, baker's, active dry | 2,340 µg | Baked Products |
| 3 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIE | 1,630 µg | Breakfast Cereals |
| 4 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunc | 1,615 µg | Breakfast Cereals |
| 5 | Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP | 1,555 µg | Breakfast Cereals |
| 6 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | 1,555 µg | Breakfast Cereals |
| 7 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER C | 1,554 µg | Breakfast Cereals |
| 8 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | 1,554 µg | Breakfast Cereals |
| 9 | Cereals ready-to-eat, QUAKER, Christmas Crunch | 1,537 µg | Breakfast Cereals |
| 10 | Chicken, liver, all classes, raw | 1,450 µg | Poultry Products |
| 11 | Chicken, stewing, giblets, raw | 1,450 µg | Poultry Products |
| 12 | Chicken, ground, raw | 1,450 µg | Poultry Products |
| 13 | Duck, domesticated, liver, raw | 1,450 µg | Poultry Products |
| 14 | Goose, liver, raw | 1,450 µg | Poultry Products |
| 15 | Chicken, capons, giblets, raw | 1,450 µg | Poultry Products |
| 16 | Chicken, roasting, giblets, raw | 1,450 µg | Poultry Products |
| 17 | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | 1,436 µg | Breakfast Cereals |
| 18 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal | 1,427 µg | Breakfast Cereals |
| 19 | Seaweed, agar, dried | 1,400 µg | Vegetables and Vegetable Products |
| 20 | Seaweed, spirulina, dried | 1,400 µg | Vegetables and Vegetable Products |
Health Effects of Folate (B9)
Folate (B9) is essential for DNA synthesis, cell division, red blood cell formation, and amino acid metabolism. Critical during pregnancy to prevent neural tube defects like spina bifida.
Folate deficiency causes megaloblastic anemia, elevated homocysteine (cardiovascular risk), and neural tube defects in pregnancy. Deficiency impairs rapidly dividing cells (gut, bone marrow).
High folic acid (supplement form) may mask vitamin B12 deficiency symptoms, potentially allowing neurological damage to progress. UL is 1,000µg/day from supplements/fortified foods.
Absorption & Interactions
Dietary folate (polyglutamate form) is hydrolyzed to monoglutamate by intestinal folyl conjugase before absorption. Folic acid (supplement form) is 85% bioavailable vs 50% for food folate.
Estimated Folate (B9) Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Vitamins
Frequently Asked Questions
How much Folate (B9) do I need per day?
Adult males need 400 µg/day and adult females need 400 µg/day.
Which food has the most Folate (B9)?
The food highest in Folate (B9) is Yeast extract spread with 3,786 µg per 100g.
What does Folate (B9) do in the body?
B vitamin (B9) essential for DNA synthesis and cell division. Critical during pregnancy to prevent neural tube defects.