Folate (Vitamin B9)

What is Folate? 

Folate, also known as vitamin B9, is an essential water-soluble vitamin, meaning we must get it from our diet. 

Why do we need Folate?

• DNA Synthesis & Repair.
• Cell Division & Growth.
• Red Blood Cell Formation.
• Neurological Function.
• Prevention of Neural Tube Defects: These defects can affect the brain and spinal cord and may lead to serious developmental issues.
• Supports Immune Function.

Daily Recommended Intake:

• Adults (19+): 400 micrograms (mcg)/day.
• Pregnant individuals: 600 mcg/day.

Practical Examples:

• Sunflower Seeds (100g): 227mcg.
• Chickpeas (100g): 172mcg.
• Spinach (100g): 194mcg.
• Lentils (100g): 181mcg.

Symptoms of Folate Deficiency:

• Megaloblastic Anemia:characterized by the production of larger-than-normal and immature red blood cells. Symptoms can include fatigue, weakness and pale skin.
• Gastrointestinal Symptoms: diarrhea, loss of appetite and weight loss.
• Weakness & Fatigue.
• Neural Tube Defects in Infants. 

Download this factsheet – Folate Factsheet

Want to ensure you’re getting enough Folate in your day? Check out our FREE MEAL PLAN:

Folate – Daily Meal Plan

Check out our signature Folate recipe – One-Pot Chicken and Spinach Pesto Pasta