Folate (Vitamin B9)
Water-Soluble
Critical for DNA synthesis, red blood cell formation, and pregnancy.
Key Benefits
- DNA Synthesis
- Red Blood Cell Formation
- Pregnancy Health
- Brain Function
- Heart Health
Food Sources
Leafy Greens
Legumes
Fortified Foods
Citrus Fruits
Avocado
Beets
Recommended Daily Intake (RDA)
400 mcg/day (adults), 600 mcg/day (pregnancy)
Adult guideline — your needs may differ. Ask a clinician for personal advice.
Deficiency Symptoms
Anemia, birth defects, fatigue, poor growth
See a healthcare professional if you have concerns.
Toxicity & Safety
Rare (water-soluble, excess excreted), may mask B12 deficiency
Follow label directions; avoid high-dose supplements without medical advice.