Every woman needs folate, the B vitamin your body uses to make new cells. What changes with age is how much you need and whether you need folic acid from a vitamin on top of food. Here is what the research supports at each stage.

The one rule that applies to every age

Anyone who could become pregnant should get 400 micrograms (mcg) of folic acid every day from a vitamin, fortified foods, or both, according to the CDC. About half of U.S. pregnancies are unplanned, and folic acid protects a baby’s brain and spine in the first weeks of pregnancy, often before a woman knows she’s pregnant.

How much folate you need

These amounts count folate from food and vitamins together, measured in mcg DFE (dietary folate equivalents), according to the NIH.

Age or stageDaily need (mcg DFE)Upper limit for folic acid from vitamins and fortified foods (mcg)
9 to 13 years300600
14 to 18 years400800
19 and older4001,000
Pregnant600800 (ages 14 to 18); 1,000 (19 and older)
Breastfeeding500800 (ages 14 to 18); 1,000 (19 and older)

A vitamin with 400 mcg of folic acid usually shows about 680 mcg DFE on its label, because your body absorbs folic acid better than the folate in food.

Ages 10 to 12

This is a good age to talk with your daughter about healthy habits, including the foods that give her body what it needs. Most children this age get enough folate from a normal diet that includes fortified grains like cereal, bread, and rice. Many children who take vitamins actually go over the upper limit for their age, according to the NIH. So for a younger girl, focus on food first and check with her doctor before adding a folic acid supplement.

Ages 13 to 19

Once a teen could become pregnant, the CDC’s recommendation of 400 mcg of folic acid a day applies. Nearly 1 in 5 girls ages 14 to 18 don’t get enough folate, even when supplements are counted, according to the NIH. A daily multivitamin with folic acid is an easy habit to start now. Our article on folic acid for teen girls and young women has more [internal link].

Ages 20 to 39

These are the years when most pregnancies happen, planned or not. Take 400 mcg of folic acid every day, even if you aren’t trying to get pregnant. If you are planning a pregnancy, start at least 1 month before you try and continue through the first 2 to 3 months of pregnancy, as the U.S. Preventive Services Task Force recommends. Talk with your doctor or midwife before pregnancy about any medicines you take; some, such as certain seizure medicines, affect folate.

Ages 40 and older

Pregnancy is less likely after 40, but unplanned pregnancies still happen, and the folic acid recommendation is the same as for younger women until you can no longer become pregnant.

After 50, many people absorb less vitamin B12 from food, and the NIH advises getting most B12 from fortified foods or supplements. This matters for folate too: large amounts of folic acid can hide the signs of low B12. If you take folic acid, ask your doctor whether your B12 should be checked.

What folic acid does and doesn’t do

Folic acid is proven to lower the risk of neural tube defects and to prevent anemia caused by low folate. It may lower stroke risk, mainly in people with low folate. Research on heart disease, cancer, memory, mood, skin, and hair is mixed or limited, according to the NIH. Our guide What Is Folic Acid? [internal link] sorts the claims by how strong the evidence is.

Updated October 2026. This page is for general information and is not a substitute for advice from your health care provider.

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