Folate (Vitamin B9). Roles, Foods, and Associations

Folate helps make DNA and healthy red blood cells. Fortified grains and leafy greens are common sources. Low folate is associated with certain anemias in educational materials; mouth-ulcer discussions sometimes include B-vitamins including folate. Pregnancy planning is a special case, talk to a clinician about folic acid.

Symptoms / links

→ Mouth ulcers · Fatigue · Pale skin

Food sources

Food ideas	Notes
Leafy greens	Spinach, asparagus, Brussels sprouts
Legumes	Lentils, chickpeas
Fortified grains	Folic acid fortification
Avocado, citrus	Contribute in a mixed diet

NIH ODS Folate.

Before supplementing

Especially important to coordinate with a clinician if pregnant, nursing, or you have an MTHFR-related care plan already in progress, don’t freelance high doses.

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