Ways to Get Your Folic Acid
- Take a daily multivitamin with folic acid. Most multivitamins sold in the U.S contain 400 mcg. Check the labels to be sure it says 400 mcg or “100%” next to folic acid or folate. Another option is to take a vitamin pill solely containing folic acid.
- Eat a serving of breakfast cereal containing 100% of the daily value (DV) for folic acid each day. Check the label of the box to ensure enough folate.
- Each a healthy diet containing lots of fruits and vegetables and other foods that have folic acid in them or added to them.
Here is a list of foods containing folic acid:
| Food | Serving Size | Folic Acid, mcg |
| Spinach, raw | 3 cups | 165 |
| Lentils, cooked | ½ cup | 163 |
| Pinto beans, cooked | ½ cup | 155 |
| Oatmeal, instant, fortified, cooked | 1 cup | 129 |
| Asparagus, cooked | ½ cup | 124 |
| Cheerios cereal | 1 cup | 100 |
| Broccoli, cooked | ½ cup | 48 |
Dietary Reference Intake
| Category | Age | Folic Acid, mcg |
| Infants | 0-6 months | 65 |
| Children | 1-3 yrs 4-8 yrs. |
150 200 |
| Males | 9-13 yrs. 14-18 yrs. 19 + yrs. |
300 400 400 |
| Females | 9-13 yrs. 14-18 yrs. 19 + yrs. |
300 400 400 |
| Pregnancy | <18 yrs. 19-30 yrs. 31-50 yrs. |
600 600 600 |
| Lactation | <18 yrs. 19-30 yrs. 31-50 yrs. |
500 500 500 |
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