Folate is a type of B vitamin that plays an important role in many basic body functions. It is needed for the formation of new cells, especially red blood cells, and it helps support normal growth and development. Because it is involved in DNA formation and repair, folate is especially important during times of rapid growth, such as pregnancy, infancy, and adolescence. Although it is essential, the body does not store large amounts of folate, which means people need regular intake through food or supplements.
Folate is naturally present in many foods. Leafy green vegetables such as spinach and kale are well-known sources. Beans, peas, citrus fruits, whole grains, and nuts also contain it. In many countries, certain foods such as flour or cereals are enriched with folic acid, which is the synthetic form of folate. This step is often taken to help reduce the risk of folate deficiency in the general population. Cooking methods can influence folate levels, and gentle cooking or eating raw vegetables can help preserve this nutrient.
One of the most recognized roles of folate is in prenatal health. Adequate folate intake before and during early pregnancy helps support healthy development of the baby’s brain and spinal cord. Health professionals often recommend folic acid supplements to people who are planning a pregnancy or who are already pregnant. These recommendations are based on many years of research and are part of routine prenatal guidance in many regions of the world. Beyond pregnancy, folate supports overall wellness by helping form red blood cells and supporting normal immune function.
Folate deficiency can occur when intake is too low, absorption is poor, or requirements are higher than usual. Symptoms may include tiredness, weakness, pale skin, or difficulty concentrating. In more serious cases, deficiency can contribute to certain kinds of anemia. People with digestive disorders, alcohol dependence, or poor dietary intake may be at higher risk. Older adults and individuals taking specific medications may also require extra attention to their folate status. Diagnosis and treatment of deficiency should always be guided by a qualified health professional.
There are different forms of folate available. Natural folate occurs in foods, while folic acid is the most common supplemental form. In recent years, interest has also grown in forms such as L-methylfolate, which is the active form used by the body. The choice of form can depend on individual needs, genetics, and medical advice. Regardless of the form, balance is important. Excessive supplementation without guidance is generally not recommended, and safe intake limits are established by public health authorities.