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Most men in the U.S. get enough folate from food. Here’s how much you need, where to find it, and when it’s worth a conversation with your doctor.
What folate does
Folate is a B vitamin your body uses to make DNA and new cells, including red blood cells. Folic acid is the form used in vitamins and enriched foods. The CDC explains that folate is the general name for all forms of the vitamin, and folic acid is one of them.How much men need
The NIH Office of Dietary Supplements recommends 400 mcg DFE of folate a day for men 14 and older. DFE (dietary folate equivalents) is a unit that accounts for how well your body absorbs folate from food compared with folic acid. The NIH reports that men 20 and older average about 602 mcg DFE a day from food alone, so most men already meet this goal.Where to get it
Folate-rich foods include dark leafy greens, asparagus, Brussels sprouts, beans and peas, avocado, oranges, peanuts, and eggs. Enriched breads, pasta, rice, and many breakfast cereals have folic acid added. See Foods High in Folate for amounts, or Easy Ways to Eat More Folate Every Day for simple habits.When to talk with your doctor
The NIH lists some groups more likely to run low on folate:- Men who drink heavily. Alcohol makes it harder for your body to absorb and hold on to folate. The NIH describes a study in which even moderate drinking (8 ounces of red wine or 2.7 ounces of vodka a day for two weeks) lowered folate levels in healthy men, though not to a deficient level.
- Men with conditions that affect absorption, such as celiac disease, inflammatory bowel disease, or past stomach surgery.
- Men taking certain medicines, such as methotrexate, the seizure medicines phenytoin, carbamazepine, or valproate, or sulfasalazine. Some of these lower folate levels, and folate supplements can affect how some of them work. Check with your doctor before taking a folate supplement.
