Vitamin B9 (folate and folic acid)
Folate is a B vitamin found in many foods; folic acid is the man-made form used in supplements and fortified foods. Here is what it does, where it is found and how much adults need, based on NHS guidance.
What it does
- Helps the body form healthy red blood cells
Good food sources
- Broccoli and Brussels sprouts
- Leafy greens such as cabbage, kale, spring greens and spinach
- Peas, chickpeas and kidney beans
- Breakfast cereals fortified with folic acid
- Liver (avoid liver if you are pregnant)
How much do adults need?
Adults need 200 µg of folate a day. There are no long-term stores in the body, so eat folate-rich foods often. The NHS advises anyone who is pregnant, trying for a baby or could get pregnant to take a 400 µg folic acid supplement every day until 12 weeks of pregnancy.
Good to know
- Taking 1 mg or less a day of folic acid from supplements is unlikely to cause any harm.
- Doses above 1 mg can hide the signs of low vitamin B12, which matters especially for older people.
From our shop
Browse our vitamins and food supplements. Each product page lists its ingredients and how to use it.
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Children’s Elderberry, Echinacea & Rose Hip Tincture – Organic & Alcohol Free
£11.99 £71.99Price range: £11.99 through £71.99 Availability: In StockView options This product has multiple variants. The options may be chosen on the product page -
Evening Primrose Oil 1000mg 95 Capsules – Cold-Pressed Natural Source of GLA
£7.95 Availability: In Stock -
Evening Primrose Oil 1000mg 125 Capsules – Cold-Pressed Natural Source of GLA
£8.95 Availability: In Stock -
Premium Cod Liver Oil 1000mg 95 Capsules – Omega-3 with Vitamins A & D
£5.45 Availability: In StockView options This product has multiple variants. The options may be chosen on the product page
More vitamin guides
Source: NHS, Vitamins and minerals. This information is not medical advice. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking medicines or have a health condition, speak to your GP or pharmacist before taking a supplement. Questions? Contact us.