Overview

Folate is vitamin B9. It helps the body make red blood cells. Folate is needed for healthy cell growth and function. The nutrient is very important during early pregnancy to lower the risk of birth defects of the brain and spine.

Folate is found mainly in dark green leafy vegetables, beans, peas and nuts. Fruits rich in folate include oranges, bananas, melons and papayas. The human-made form of folate is folic acid. It's an essential part of prenatal vitamins. Folic acid also is in many fortified foods, such as cereals and pastas.

People who don't eat enough foods rich in folate or folic acid may have low folate levels, called folate deficiency. That means their bodies don't get all the folate they need. People who have conditions that prevent the small intestine from taking in nutrients from foods also may have low folate levels. Examples of these conditions include celiac disease and inflammatory bowel disease.

The recommended daily amount of folate for adults is 400 micrograms (mcg). People who are planning pregnancy or could become pregnant should get 400 to 800 mcg of folic acid a day.