The dietary reference intake for folate, or folic acid, is 400 micrograms (mcg) per day. Many people fall short of this goal.
Anemia may result from folate deficiency. For women, folate needs increase during pregnancy, and there is concern that, later in life, the incidence of cervical cancer may increase with folate deficiency. Excessive alcohol consumption increases a person's risk for folate deficiency.
Food Sources Rich in Folate
Amount of Folate
1075 mcg (shimmered)
Nuts and Seeds***
up to 450 mcg
* Chicken livers are high in dietary cholesterol.
** Wheat germ is high in calories in large amounts.
*** Nuts and seeds are high in dietary fats and calories.
UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.