How to Best Absorb Folic Acid

Co-authored by Timothy Sherman, RN

Last Updated: January 26, 2024 References

Folic acid is a water-soluble member of the B vitamin family, and getting enough of it is a key part of any healthy diet. Also known as pteroylglutamic acid, vitamin B9, folate (the form found naturally in foods), or folacin, it helps the body produce new cells.^{[1]
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Go to source} While folic acid is an essential part of any diet, it is especially important for those who may become pregnant, since adequate intake prevents major birth defects. With the right choices, absorbing enough folic acid is easy if you choose the right foods, and add a supplement if necessary or recommended by your physician.

Method 1

Method 1 of 3:

Maximizing Absorption of Folic Acid

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1
Talk to your doctor about risk factors that affect folic acid absorption. Some people are more prone to folic acid deficiency than others because of genetic causes, intestinal issues, chronic illness, and the use of certain medications. Talk to your physician if you have risk factors that may prevent you from absorbing enough folic acid.^{[2]
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- Genetic mutations such as polymorphism (a genetic variance or flaw) can be a risk factor for folic acid deficiency. Known as a MTHFR mutation, your body may have trouble making an enzyme called methylenetetrahydrofolate reductase which is critical for the body’s processing of folic acid.^{[3]
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- Chronic illnesses that affect absorption in the gastrointestinal tract may also cause folic acid deficiencies. If you suffer from Crohn’s or celiac disease, or are on dialysis, discuss strategies with your doctor to ensure you are ingesting enough folic acid.^{[4]
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- A number of common medications may interfere with folic acid absorption, including anti-inflammatories, antibiotics, and antacids. If you are being treated for a particular condition, do not take folic acid supplements without first discussing it with your physician.
Anemia is a tell-tale sign of a folate deficiency, so knowing the symptoms can help you identify if you’re having trouble absorbing folic acid. Symptoms of anemia include weakness, lack of concentration, and lightheadedness. Other symptoms may include diarrhea, numbness of the hands and feet, muscle weakness, and depression.^{[5]
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Combine vitamin B12 with folic acid to help with absorption. Both vitamin b12 and folic acid deficiencies can cause anemia. Taking folic acid supplements alone can mask anemia caused by a vitamin B12 deficiency, and vice versa. To make sure you’re getting enough of both, take vitamin B12 and folic acid together.^{[6]
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- Vitamin B12 and folic acid work synergistically to support heart and nerve health.
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Take the folic acid within 30 minutes of eating a meal. Taking a folic acid supplement just before you eat a meal will ensure that your body digests it along with your food. Make it a habit to take your supplement before you eat so you’re getting your daily recommended amount of folic acid.
- Stick to a schedule. Because daily intake is important for folic acid, take it at a convenient time when you will remember. If you have trouble, set an alarm on your phone or computer.
Note: Avoid taking folic acid while drinking green tea. Some research suggests it decreases folic acid absorption. ^{[7]
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Consume alcohol in moderation. Alcohol can affect your body’s ability to absorb folic acid so avoid drinking more than 2-3 alcoholic drinks a day. Try to minimize your use of alcohol or stop drinking completely, especially if you’re pregnant or trying to get pregnant, to increase your folic acid absorption.^{[8]
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- Alcohol can also cause you to excrete folic acid in your urine, lowering the level in your body.
- If you’re struggling to quit drinking, try getting help from a counselor or a program such as Alcoholics Anonymous. Alcoholics with folate deficiency are more at risk to develop liver injuries.
Folic acid is destroyed by air and heat and the amount present in the foods can decrease significantly if food is improperly stored, overcooked, or reheated. Steaming is an excellent method for cooking vegetables since it preserves vitamins, including folate, better than boiling^{[9]
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Orange juice or a vitamin C supplement can aid in the body's absorption of nutrients including folic acid. Vitamin C also plays an essential role in the way your body metabolizes folic acid, so add a tasty glass of orange juice or take a supplement at least once a day to boost your folic acid absorption.^{[10]
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Method 2

Method 2 of 3:

Getting Your Daily Amount of Folic Acid

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Aim for 400 – 600 micrograms of folic acid a day. Anybody over the age of 13 needs at least 400 micrograms of folic acid a day, while pregnant people should try to get up to 600 micrograms daily. Avoid taking more than 1,000 micrograms of folic acid a day from supplements or fortified food unless you’re advised to do so by your doctor.^{[11]
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- Controlled trials indicate that proper folic acid intake protects against strokes and heart disease.^{[12]
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- Although most people don’t notice side effects from folic acid, some may experience nausea, gas, bloating, trouble sleeping and other symptoms.
Warning: You can overdose on folic acid. If you experience symptoms such as breathing difficulty, weakness, fatigue, or changes in urine color, stop taking folic acid and get emergency medical attention.
2
Eat a serving of foods rich in folate with each meal. The folic acid that occurs naturally in foods is called folate. The best sources include asparagus, broccoli, chickpeas, lentils, and other legumes. Other good sources include eggs, cauliflower, and papaya. Try adding a serving of a folate-rich food source to each of your meals to boost your folic acid intake naturally.^{[13]
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- The FDA requires that enriched bread, cereals, flours, pastas, and other grain products have added folic acid. These are important contributors of folic acid intake to the American diet.^{[14]
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Take a multivitamin or a complex B-vitamin supplement daily if you are deficient. While a diet with folate-rich foods is important, some people cannot absorb the daily requirements for folic acid through food alone. Choose a vitamin or supplement that contains at least 400 micrograms of folic acid. The body is able to absorb approximately 100 percent of folic acid taken in supplement form.^{[15]
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- Because folic acid is water-soluble and is excreted in your urine, it requires daily supplementation.
- Your body cannot store folic acid.^{[16]
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- Avoid eating too many heavily fortified foods while also taking a multivitamin. This can increase your risk for overdosing on folic acid.^{[17]
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Method 3

Method 3 of 3:

Ensuring Absorption Before and During Pregnancy

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Take folic acid before you plan to become pregnant. Adequate folic acid intake prevents neural tube defects (NTDs), which affect the spinal cord and brain. The neural tube is the part of the embryo from which the brain and spinal cord develop. Because NTDs happen within the first month of pregnancy, it is important to ensure that you are getting enough folic acid every day, even before you even know you’re pregnant.^{[18]
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- Folic acid intake can also prevent other birth defects involving the heart, upper lip, and palate. It can also reduce a mother's risk for preeclampsia, a serious blood pressure disease that can threaten the life of the mother and baby.
- Neural tube deficiencies adversely affect 3,000 pregnancies per year.
- The two most common neural tube defects are spina bifida, where the fetal spinal column does not close completely, and anencephaly, which results in incomplete development of the fetus’ head, skull, and scalp.^{[19]
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- Taking folic acid can help reduce a baby’s risk of NTDs by up to 70%.^{[20]
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Start taking a prenatal multivitamin while you’re trying to get pregnant. Prenatal vitamins contain 600 micrograms of folic acid, and are a key source for the nutrients needed to prevent serious birth defects. If you’re trying to have a baby, go ahead and start taking a prenatal multivitamin so you’re getting all of the vitamins and minerals that you need to promote your baby’s healthy development.^{[21]
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- Prenatal vitamins contain more folic acid than standard adult multivitamins.
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Discuss whether you need extra folic acid with your doctor. If you have had a pregnancy affected by a NTD in the past, are obese, or have diabetes, you may need extra folic acid during pregnancy. If you’re trying to have a baby, talk about your folic acid needs with your doctor. They may run tests and recommend that you take a higher dose of folic acid.^{[22]
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- Those who are overweight appear to be more likely to have babies with neural tube defects.
- With no intervention, people who have previously had an NTD-affected pregnancy have a three to five percent chance of another NTD-complicated pregnancy.
- If you've previously been pregnant with a baby with a neural tube defect, you'll probably be advised to take 4,000 mcg of folic acid a day.
Warning: Never take more than 1,000 micrograms of folic acid a day unless your doctor tells you to so you don’t risk harming yourself or your baby.