Folate (B9) Reference Table
Nutrition & Sports Nutrition Reference Tables
Folate (B9) Reference Table
US/Canadian DRI reference for healthy adults age 19-50; the adult pair is male / female. Pregnancy and lactation values are for adults.
| Group or reference | Value | Interpretation |
|---|---|---|
| Adult male / female | 400 / 400 µg DFE/day | RDA unless identified as AI |
| Pregnancy | 600 µg DFE/day | Life-stage reference |
| Lactation | 500 µg DFE/day | Life-stage reference |
| Adult upper limit | 1000 µg/day | UL applies to folic acid from supplements and fortified food, not natural food folate |
Vitamin B9 (Folate) is the vitamin family supporting one-carbon transfer for DNA synthesis, cell division and blood formation.
Include legumes and leafy vegetables in athletes' meals; a blood-building supplement is not chosen without identifying the cause of anemia.
Folates transfer one-carbon units, support genetic-material synthesis and cell division, and matter for blood formation and tissue growth. Tetrahydrofolate underlies several related coenzymes; 5-MTHF is one form. Choosing an active-labelled form does not address every cause of anaemia. Folate, iron and B12 have connected but non-interchangeable roles rather than one shared treatment function.
Leafy greens, pulses and some fortified foods provide folate, with prolonged cooking or storage potentially reducing content. Serum folate reflects recent intake more strongly, while red-cell folate covers another timescale. Neither alone identifies every cause of fatigue or anaemia. Dietary history, B12 status and other findings remain necessary to interpret a result rather than equating intake with functional recovery.
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