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Teens need folate as they grow, and for most of them, food covers it. The one big exception: once a teen could become pregnant, she also needs 400 mcg of folic acid every day.
Why folate matters
Folate helps the body make new cells, including blood cells, according to the CDC. Folic acid is the form found in vitamins and enriched foods. It’s the only form shown to help prevent neural tube defects, serious birth defects of the brain and spine that form in the first weeks of pregnancy.How much kids and teens need
These amounts come from the NIH Office of Dietary Supplements. The daily need is in mcg DFE (dietary folate equivalents), which counts folate from food and folic acid together. The upper limit is in mcg of folic acid and counts only supplements and fortified foods.| Age | Daily need | Upper limit |
|---|---|---|
| 9 to 13 | 300 mcg DFE | 600 mcg folic acid |
| 14 to 18 | 400 mcg DFE | 800 mcg folic acid |
| 14 to 18 and pregnant | 600 mcg DFE | 800 mcg folic acid |
Food comes first
The NIH reports that most U.S. children and teens get enough folate from food. Kids and teens ages 2 to 19 average about 417 to 547 mcg DFE a day. Easy teen-friendly sources include:- Breakfast cereal with folic acid added (check the label)
- Bean burritos, chili, or black-eyed peas
- Avocado toast on enriched bread
- Spinach or romaine in a salad or smoothie
- Oranges, bananas, and peanuts as snacks
Younger kids: ask before adding a supplement
For kids who aren’t at risk of pregnancy, food is usually enough. Check with your child’s doctor before starting a folic acid supplement. The NIH notes that many children who take supplements with folic acid go over the upper limit for their age, and little is known about the long-term effects of high doses in children.Teen girls: when folic acid matters most
The CDC recommends that anyone who could become pregnant get 400 mcg of folic acid every day, whether or not they’re planning a pregnancy. Two facts explain why:- About half of pregnancies in the U.S. are unplanned, according to the NIH.
- Neural tube defects happen in the first few weeks of pregnancy, often before a person knows she’s pregnant, according to the CDC.
Tips for parents
- Keep folate-rich staples on hand, like enriched cereal, beans, and fruit.
- If your teen takes a vitamin, keep it next to something she does every day.
- Check labels so total folic acid from pills and fortified foods stays under the upper limit.
- Talk with your teen’s doctor about nutrition at checkups.
