Folate might not get the same spotlight as protein or vitamin C, but it quietly does some heavy lifting for your health. Whether it’s supporting a healthy pregnancy or keeping your heart and brain sharp, this B vitamin is non-negotiable.
Also known as vitamin B9, folate (and its synthetic form, folic acid) plays a critical role in everything from cell growth to pregnancy health. And thanks to food fortification, it’s one of the biggest public health success stories you’ve probably never thought about.
Folate vs. Folic Acid: What’s the Difference?
Before diving into the benefits, let’s clear up a common point of confusion. You’ll see two names used almost interchangeably:
- Folate: The natural form of vitamin B9 found in whole foods like leafy greens, legumes and citrus.
- Folic acid: The synthetic form used in supplements and fortified foods, like many refined grains.
Interestingly, folic acid is actually more stable than natural folate, making it ideal for food fortification. In fact, enriched grains like bread and pasta contain two to three times more folic acid than their whole-grain counterparts.
Both forms help your body make DNA and new cells, support red blood cell formation and aid proper growth and development during pregnancy. Since 1998, the U.S. has required folic acid fortification in enriched grain foods specifically to help prevent serious birth defects.
5 Reasons to Make Sure You’re Getting Enough Folate in Your Diet
1. Folate Helps Prevent Serious Birth Defects
One of folate’s most critical roles is supporting early fetal development. It is essential for the proper growth of the neural tube, which eventually becomes the brain and spine. Adequate folic acid intake helps prevent neural tube defects (NTDs), including spina bifida and anencephaly.
The neural tube forms within the first three to four weeks of pregnancy, often before a woman even knows she’s expecting. According to the Office on Women’s Health, “Since about half of all pregnancies in the United States are unplanned, experts recommend all women get enough folic acid even if you are not trying to get pregnant.” And, the CDC recommends that all women of childbearing age consume 400 mcg of folic acid daily.
2. Folic Acid Fortification Is a Public Health Win
Since the FDA mandated the fortification of enriched grain foods in 1998, the results have been staggering. The prevalence of neural tube defects (NTDs) like spina bifida has decreased by 35%. This translates to roughly 1,300 babies born healthy every year who might otherwise have faced serious complications.
3. It Supports Heart Health
Folate isn’t just for pregnancy. Research shows that folate may help lower blood pressure and decrease the risk of cardiovascular disease later in life. It also helps your body break down homocysteine, an amino acid that, at high levels, is linked to an increased risk of heart disease and stroke.
4. It Protects Eye Health
Age-related macular degeneration (AMD) is an eye disorder that affects your central vision. While the cause is not fully known, inflammation and oxidative stress can play a role. It’s also thought that elevated levels of homocysteine may contribute as well. Research shows that taking a combination of folic acid (2.5 mg/d), vitamin B6 (50 mg/d), and vitamin B12 (1 mg/d) daily can reduce the risk of AMD by up to 40%.
5. A Boost for Mental and Brain Health
Folate can be a powerhouse for your brain. Studies show it may help reduce depression symptoms when used with SSRI medicines in people with major depressive disorder.
Beyond mood, higher folate intake is associated with better attention and cognitive skills as we age. Studies also suggest that healthy folate levels might reduce your risk of Alzheimer’s disease.
Many Women Still Don’t Get Enough Folate
Despite fortification, gaps still exist. The National Institutes of Health (NIH) notes that while most people get enough folate, “women of childbearing age and non-Hispanic Black women, are at risk of insufficient folic acid intakes,” including:
- 19% of teen girls (14–18) and 17% of women (19–30) don’t meet folate requirements
- About 23% of non-Hispanic Black women have inadequate intake
Why it matters: folate needs are higher during childbearing years, and deficiencies can have serious consequences.
Grain Foods Are One of the Best Sources of Folic Acid
If you’re wondering how to get more folic acid, start with foods you’re probably already eating.
Top folic acid foods include:
- Enriched bread
- Pasta
- Ready-to-eat cereals
- Rice and other fortified grains
On average, Americans get about 140 micrograms of folic acid from ready-to-eat cereal alone. An adult’s daily goal should be at least 400 micrograms according to the CDC. That means grain foods play a major role in helping people meet their needs without overthinking it.
Cutting Carbs Can Mean Cutting Essential Nutrients
Every year new fad diets emerge that call on Americans to reject eating carbs in favor of other types of food. However, eliminating this entire food group can negatively affect an individual’s overall health and result in them consuming minimal amounts of folic acid and other important nutrients. A 2018 Birth Defects Research study also found that “women with restricted carbohydrate intake were 30% more likely to have an infant with anencephaly or spina bifida.”
So before you swear off bread entirely, it’s worth asking: what nutrients are you giving up in the process?
How to Get More Folate in Your Diet
Getting enough folate doesn’t require a complete diet overhaul, just smarter choices.
Easy ways to boost intake:
- Choose enriched grain foods like bread, pasta and cereal
- Add leafy greens (spinach, romaine) to meals
- Include beans and legumes
- Snack on citrus fruits and avocado
Folate is essential for cell growth, red blood cell formation and especially healthy pregnancies. Thanks to folic acid fortification, many people are getting more than ever, but not everyone is hitting the mark.
Grain foods remain one of the easiest and most effective ways to meet daily folate needs. Cut them out without a plan, and you risk missing out on more than just carbs. When it comes to nutrition, balance beats trends every time.
For more science-based insights on how grains support your health, explore the Grain Foods Foundation Research Library.
