Folate

What it is · too little · too much · daily reference values by country

For reference only. This is not a diagnosis or a prescription. If you have concerns, talk to a doctor or pharmacist.

What it is

Folate has essential roles in the body in DNA synthesis, amino acid metabolism, and cell division, and it is especially important in early pregnancy for the formation of the baby's neural tube. (Korea Ministry of Health and Welfare · Korean Nutrition Society)
Folate is required for the synthesis of ribo- and deoxyribonucleic acids (RNA and DNA) and consequently for normal cell and body function. (European Food Safety Authority)

Getting too little

When folate in the body runs low, problems with DNA synthesis delay the maturing of red blood cells, which causes megaloblastic anemia and may lower the ability of the blood to carry oxygen. (Korea Ministry of Health and Welfare · Korean Nutrition Society)
Folate deficiency in early pregnancy interferes with the formation of the baby's neural tube, raising the risk of neural tube defects, and may increase risk factors such as preterm birth, low birth weight, and stillbirth. (Korea Ministry of Health and Welfare · Korean Nutrition Society)
Folate deficiency is associated with inhibited cell growth and development. (European Food Safety Authority)

Getting too much

There are reports that a high intake of the synthetic form of folate (folic acid) can delay the diagnosis of anemia caused by vitamin B12 deficiency and increase the risk of nerve damage. No cases of toxicity have been reported for folate eaten in natural foods. (Korea Ministry of Health and Welfare · Korean Nutrition Society)

Daily reference values by country

Korea · US · EU — tap to open

These tables are daily reference values for healthy people. Numbers in the text above are a different kind of value, and you cannot diagnose yourself from them. How to read RDA, AI and UL

Korea — 2025 Dietary Reference Intakes for Koreans (Ministry of Health and Welfare)

Group	EAR	RNI	AI	UL — Folic acid
0–5 months			65 μg
6–11 months			90 μg
1–2 years	120 μg	150 μg		300 μg
3–5 years	150 μg	180 μg		400 μg
Male · 6–8 years	180 μg	220 μg		500 μg
Male · 9–11 years	250 μg	300 μg		600 μg
Male · 12–14 years	300 μg	360 μg		800 μg
Male · 15–18 years	330 μg	400 μg		900 μg
Male · 19–29 years	320 μg	400 μg		1000 μg
Male · 30–49 years	320 μg	400 μg		1000 μg
Male · 50–64 years	320 μg	400 μg		1000 μg
Male · 65–74 years	320 μg	400 μg		1000 μg
Male · 75+ years	320 μg	400 μg		1000 μg
Female · 6–8 years	180 μg	220 μg		500 μg
Female · 9–11 years	250 μg	300 μg		600 μg
Female · 12–14 years	300 μg	360 μg		800 μg
Female · 15–18 years	330 μg	400 μg		900 μg
Female · 19–29 years	320 μg	400 μg		1000 μg
Female · 30–49 years	320 μg	400 μg		1000 μg
Female · 50–64 years	320 μg	400 μg		1000 μg
Female · 65–74 years	320 μg	400 μg		1000 μg
Female · 75+ years	320 μg	400 μg		1000 μg
Pregnancy	+200 μg	+220 μg		1000 μg
Lactation	+130 μg	+150 μg		1000 μg

UL — Folic acid — applies to: Only folate taken in from fortified foods, supplements, and similar sources (not folate naturally in foods).

US — NASEM (National Academies)

Group	EAR	RDA	AI	UL — Folic acid
1–3 years	120 μg	150 μg		300 μg
4–8 years	160 μg	200 μg		400 μg
Male · 9–13 years	250 μg	300 μg		600 μg
Male · 14–18 years	330 μg	400 μg		800 μg
Male · 19–30 years	320 μg	400 μg		1000 μg
Male · 31–50 years	320 μg	400 μg		1000 μg
Male · 51–70 years	320 μg	400 μg		1000 μg
Male · 71+ years	320 μg	400 μg		1000 μg
Female · 9–13 years	250 μg	300 μg		600 μg
Female · 14–18 years	330 μg	400 μg		800 μg
Female · 19–30 years	320 μg	400 μg		1000 μg
Female · 31–50 years	320 μg	400 μg		1000 μg
Female · 51–70 years	320 μg	400 μg		1000 μg
Female · 71+ years	320 μg	400 μg		1000 μg
Pregnancy · 14–18 years	520 μg	600 μg		800 μg
Pregnancy · 19–30 years	520 μg	600 μg		1000 μg
Pregnancy · 31–50 years	520 μg	600 μg		1000 μg
Lactation · 14–18 years	450 μg	500 μg		800 μg
Lactation · 19–30 years	450 μg	500 μg		1000 μg
Lactation · 31–50 years	450 μg	500 μg		1000 μg
0–6 months			65 μg	—
7–12 months			80 μg	—

UL — Folic acid — applies to: Only synthetic folate obtained from supplements, fortified foods, or both together.

EU — EFSA (European Food Safety Authority)

Group	AR	PRI	AI	UL — Folic acid
7–11 months			80 μg
1–3 years	90 μg	120 μg		200 μg
4–6 years	110 μg	140 μg		300 μg
7–10 years	160 μg	200 μg		400 μg
11–14 years	210 μg	270 μg		600 μg
15–17 years	250 μg	330 μg		800 μg
18+ years	250 μg	330 μg		1000 μg
Pregnancy · 18–60 years			600 μg
Lactation · 18–60 years	380 μg	500 μg
Pregnancy · 18+ years				1000 μg
Lactation · 18+ years				1000 μg

UL — Folic acid — applies to: Only the combined intake of folic acid, (6S)-5-methyltetrahydrofolic acid glucosamine, and l-5-methyltetrahydrofolic acid calcium salts added to foods or used in food supplements under their authorised conditions of use (excluding folate naturally present in foods and beverages).

Sources

EFSA DRV Finder (Dietary Reference Values) · checked 2026-10-07
EFSA DRV Finder — nutrient descriptions · checked 2026-10-07
EFSA Overview on Tolerable Upper Intake Levels (v11, August 2025) · checked 2026-10-07
2025 Dietary Reference Intakes for Koreans, Vol. 2: Vitamins (Korean Ministry of Health and Welfare · The Korean Nutrition Society; in Korean) · checked 2026-10-07
2025 Dietary Reference Intakes for Koreans — summary tables (Korean Ministry of Health and Welfare · The Korean Nutrition Society; in Korean) · checked 2026-10-07
NASEM Dietary Reference Intakes summary tables (Appendix J, 2019) · checked 2026-10-07

The sentences are plain-language summaries of official sources written by SuppleBoard. Each English sentence was checked against the source text by an AI reviewer before publishing. The agencies do not endorse this site. Published 2026-10-16.

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