Folate (vitamin B9)
What it is and what it does
- Folate is a B vitamin found naturally in many foods. (NIH Office of Dietary Supplements. Folate Fact Sheet for Consumers (updated 2022-11-01))
- Folic acid is the form of folate used in fortified foods and most supplements. (NIH Office of Dietary Supplements. Folate Fact Sheet for Consumers (updated 2022-11-01))
- Unlike most water-soluble vitamins, folate (and B12) is stored in the body. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- The body needs folate to make DNA and other genetic material, and for cells to divide. (NIH Office of Dietary Supplements. Folate Fact Sheet for Consumers (updated 2022-11-01))
- Folate helps transfer single-carbon units in making DNA and RNA and in amino acid metabolism. (NIH Office of Dietary Supplements. Folate Fact Sheet for Health Professionals (updated 2022-11-30))
- A key folate-dependent reaction converts homocysteine to methionine. (NIH Office of Dietary Supplements. Folate Fact Sheet for Health Professionals (updated 2022-11-30))
- Folate is needed for the multiplication and maturation of red blood cells. (ICMR-NIN. Dietary Guidelines for Indians 2024)
Why it matters
- Too little folate can cause megaloblastic anaemia, with weakness, fatigue, trouble concentrating, irritability and headache. (NIH Office of Dietary Supplements. Folate Fact Sheet for Consumers (updated 2022-11-01))
- Women who do not get enough folate are at risk of having babies with neural tube defects such as spina bifida. (NIH Office of Dietary Supplements. Folate Fact Sheet for Consumers (updated 2022-11-01))
- ICMR-NIN advises a folic acid supplement (500 ug) during the first 12 weeks of pregnancy. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Too much: folate naturally present in food is not harmful. (NIH Office of Dietary Supplements. Folate Fact Sheet for Consumers (updated 2022-11-01))
- Large amounts of folic acid supplements can hide a vitamin B12 deficiency. (NIH Office of Dietary Supplements. Folate Fact Sheet for Consumers (updated 2022-11-01))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man, sedentary work | 300 ug/day | recommended dietary allowance | ICMR-NIN 2020 |
| Adult woman, sedentary work | 220 ug/day | recommended dietary allowance | ICMR-NIN 2020 |
| Pregnant woman | 570 ug/day | recommended dietary allowance | ICMR-NIN 2020 |
| Adult men and women (and pregnancy where stated) | 1000 ug/day | safe upper limit | ICMR-NIN 2020 |
| Adult man and adult woman (text) | 300 (man); 220 (woman) ug/day | recommended dietary allowance | ICMR-NIN 2020 |
| Pregnancy and lactation (text) | +300 (pregnancy); +100 (lactation) ug/day | additional requirement | ICMR-NIN 2020 |
Sources: ICMR-NIN Nutrient Requirements for Indians 2020, as given by FSSAI (Direction of 2 Aug 2021); ICMR-NIN Nutrient Requirements for Indians 2020 (Short Report)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Folate (B9) | ||
| Quinoa | 173 µg | IFCT A009 |
| Fonio | 120 µg | FAO WAFCT 2019 |
| Proso millet | 85 µg | USDA FDC 169702 |
| Kodo millet | 39.49 µg | IFCT A017 |
| Jowar (sorghum) | 39.42 µg | IFCT A005 |
| Little millet | 36.2 µg | IFCT A016 |
| Bajra (pearl millet) | 36.11 µg | IFCT A003 |
| Ragi (finger millet) | 34.66 µg | IFCT A010 |
| Kuttu (buckwheat) | 30 µg | USDA FDC 170286 |
| Rajgira (amaranth) | 24.65 µg | IFCT A002 |
| Foxtail millet | 15 µg | NIN 2007 via ICAR-IIMR |
| Folate, food | ||
| Fonio | 120 µg | FAO WAFCT 2019 |
| Proso millet | 85 µg | USDA FDC 169702 |
| Kuttu (buckwheat) | 30 µg | USDA FDC 170286 |
| Folate (dietary folate equivalents) | ||
| Fonio | 120 µg | FAO WAFCT 2019 |
| Proso millet | 85 µg | USDA FDC 169702 |
| Kuttu (buckwheat) | 30 µg | USDA FDC 170286 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Only about 50% of the folate naturally in food is absorbed and used. (NIH Office of Dietary Supplements. Folate Fact Sheet for Health Professionals (updated 2022-11-30))
- At least 85% of folic acid is absorbed when taken with food. (NIH Office of Dietary Supplements. Folate Fact Sheet for Health Professionals (updated 2022-11-30))
- Dietary folate equivalents (DFE) adjust for this difference: 240 ug folic acid and 400 ug food folate both equal 400 ug DFE. (NIH Office of Dietary Supplements. Folate Fact Sheet for Consumers (updated 2022-11-01))
- Food folates are broken down to a simpler form in the gut before they are absorbed. (NIH Office of Dietary Supplements. Folate Fact Sheet for Health Professionals (updated 2022-11-30))
- B-complex vitamins (and vitamin C) are sensitive to heat and air, so drying, cooking and processing can reduce them. (ICMR-NIN. Dietary Guidelines for Indians 2024)