Folate Health Benefits: How This B Vitamin Supports Your Body (6 min.)

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Folate is widely known for helping prevent birth defects in women of childbearing age. But folate supports many essential functions in the body for both women and men†.

Naturally occurring folate is commonly found in leafy green vegetables (such as spinach and kale), avocado, citrus, eggs, broccoli, and beans. Naturally occurring folate in food is about 20 to 50 percent less bioavailable than synthetic folic acid†. Folate is the natural form of vitamin B9. It’s often confused with folic acid, the synthetic form used in fortified foods and many supplements. Folate plays a crucial role in DNA synthesis and repair, cellular division, protein synthesis, red blood cell production and maturation, and the metabolism of the immune system†. For women of childbearing age, folic acid is essential because it can help prevent congenital disabilities in the baby’s brain and spinal cord†.

In 1998, the U.S. Food and Drug Administration (FDA) mandated that companies add folic acid to enriched bread, flour, cornmeal, pasta, rice and other grain products. In 2016, the FDA permitted manufacturers to add folic acid to corn masa flour voluntarily. The FDA mandate has helped to increase folic acid intake among most Americans, thereby decreasing the number of babies born with neural tube defects†.

Folate Health Benefits†

Many health benefits can be gained from taking folate†, which include:

May Help Reduce Cancer Risk†

A 2018 study found that folate deficiency may increase the risk of developing several types of cancer†. Maintaining healthy folate levels may support DNA repair and cell division, which are important in reducing cancer risk†.

Supports Mood and Depression†

Folate plays a role in brain function and emotional regulation†. Folate, especially the methylfolate form in Cooper Complete multivitamins, may support the effectiveness of antidepressants in some people, particularly in women†.

Helps Regulate Homocysteine†

Homocysteine is a naturally occurring amino acid in the blood. High homocysteine levels are linked to heart disease, stroke, and cognitive decline†. Folate, in combination with vitamin B12, can help regulate homocysteine levels†. Researchers at The Kenneth H. Cooper Institute at Texas Tech University Health Sciences Center investigated the impact of a multivitamin on homocysteine levels. They found that a multivitamin containing folic acid and vitamin B12 helps regulate these levels†.

Promotes Brain Health and Cognitive Function†

Folate is involved in neurotransmitter production and supports brain health throughout life†. Folate appears to support cognitive function, especially in older adults with mild cognitive impairment†.

Essential for Fetal Development†

Folate helps create new cells in the body and is vital during pregnancy†. Daily folic acid intake before and during early pregnancy can reduce the risk of neural tube defects such as anencephaly and spina bifida†. Women in their childbearing years need to consistently take 400 mcg of folic acid daily, as 35 percent of all pregnancies in the United States are unplanned†.

Folate Health Benefits: What Supplement Form Is Best†?

While many adults consume high levels of synthetic folic acid from fortified bread, pasta, rice and other grain products, Cooper Complete multivitamins provide 333 mcg DFE (200 mcg 5-MTHF) of the naturally occurring, universally metabolized form of folate. This active form of folate is known as 5-MTHF, the primary naturally occurring form in food. The 5-MTHF form of folate is universally absorbable, as it is directly usable by the body without requiring enzymatic activation steps that some people genetically cannot naturally produce†.

Estimates suggest as many as 60 percent of the population doesn’t convert folic acid into the active form of folate the body uses – 5-methyltetrahydrofolate or 5-MTHF for short, due to a mutation in one of the enzymes involved in the metabolism of folic acid. Unlike synthetic folic acid, 5-MTHF can be immediately used by the body without requiring additional conversion via the enzyme 5,10-methylenetetrahydrofolate reductase (MTHFR). The 5-MTHF form of folate also does not appear to mask the anemia associated with vitamin B12 deficiency and presents no risk of accumulating unmetabolized folic acid†. Supplements, including Cooper Complete multivitamins, bypass this inefficiency by including folic acid already in the most efficient (5-MTHF) form†. This supports optimal absorption†.

Folate Health Risks

While folate offers tremendous health benefits†, taking too much folic acid (rather than folate in the 5-MTHF form) can contribute to significant health issues such as:

• Some studies suggest that taking 800 mcg to 1 mg of folic acid daily may increase the risk of certain cancers, including colorectal and prostate cancer†.
• Increased risk for kidney damage.
• Taking too much folate can mask symptoms of vitamin B12 deficiency. This deficiency can damage parts of the nervous system, particularly in the legs (also called peripheral neuropathy). This is a particular concern for older adults, as vitamin B12 becomes difficult to absorb with age.

As always, talk with your physician or health care provider before making changes to your supplement routine, especially if you’re taking more than the recommended daily amount.

How Much Folate Do You Need Daily?

Most supplement labels list folate in micrograms (mcg) of dietary folate equivalents (DFEs). The measurement is used because folate found naturally in foods is less absorbable than in supplements and fortified foods. Less is needed because folic acid in fortified foods, vitamins, and supplements is better absorbed than naturally occurring folate†. The National Institutes of Health reports:

• 1 mcg DFE =  1 mcg of naturally occurring food folate
• 1 mcg of naturally occurring food folate = 0.6 mcg folic acid from supplements and fortified foods

The CDC recommends a daily intake of 400 mcg DFE of folic acid for adults. As members of the B vitamin family,  folic acid and folate are water-soluble. Because it’s water-soluble, your body doesn’t store it long-term and needs a regular supply through food or supplementation†.

Food Sources of Folate

Folate (vitamin B9) is naturally present in vegetables (especially dark leafy greens), fruits, nuts, beans, and legumes. Folate is represented as micrograms (mcg) of dietary folate equivalents (DFEs). Here  is the amount of folate in common foods:

• 1/2 cup cooked spinach: 131 mcg DFE
• 1/2 cooked medium-grain white rice: 90 mcg DFE
• 1 cup shredded romaine lettuce: 64 mcg DFE
• 1 slice fortified white bread: 50 mcg DFE
• 1/2 cup cooked turnip greens: 32 mcg DFE
• 3 ounces cooked halibut: 12 mcg DFE

Conclusion

Folate is more than just a pregnancy vitamin; it supports many essential processes throughout the body†. From supporting brain and heart health to promoting fetal development†, the health benefits of folate make it a key nutrient for both men and women at every life stage. Whether you’re getting it from the leafy greens you eat or a high-quality supplement like Cooper Complete, choosing the right form, especially 5-MTHF, can make a difference in how your body absorbs and uses this critical nutrient†. As always, consult with your physician or healthcare provider to determine what’s best for your individual needs.

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Cooper Complete July 3, 2025