Vitamin B9 folate
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
No change indicated. Available food folate estimate supports coverage; natural DFE total is distinct from folic-acid UL.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-10
Intake confidence: Moderate. Quantity confidence: Limited. Body status: Unassessed.
FDA values describe food labels.
Vitamin B9 folate
557 µg DFE counted from food.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 400 µg DFE (RDA) US National Academies · Food and oral supplements | 1,000 µg folic acid (UL) US National Academies · Added folic acid in supplements and fortified foods only; not natural food folate | 400 µg DFE (DV) FDA · Adults and children 4+ Label basis: DFE, distinct from added folic-acid mass. Label rule |
Other authority and form-specific references
- 1,000 µg/day authorized added folate forms (UL)
EFSA · Combined folic acid and authorized (6S)-5-MTHF glucosamine/L-5-MTHF calcium added forms; excludes natural food folateNot 1,000 µg DFE. Record form and label expression; do not count gross salt mass or natural DFE against this number. US primary entry remains added folic acid.
The UL is folic acid from supplements and fortified foods, not total natural food folate or a directly comparable µg DFE amount.
Food contributions and uncertainty
Values are available for 13 of 13 recorded foods. 1 contribution(s) use an incomplete recipe or comparator. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 550–566 µg DFE. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
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| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| Hass avocado | 150 g assumed | 122 µg DFE | Generic USDA comparator |
| Trader Joe's European style organic plain nonfat yogurt | 907 g reported | 109 µg DFE | Generic USDA comparator |
| Banana | 472 g reported | 94 µg DFE | Generic USDA comparator |
| Red bell pepper | 150 g assumed | 69 µg DFE | Generic USDA comparator |
| Navel orange | 140 g assumed | 48 µg DFE | Generic USDA comparator |
| Raspberries | 170 g assumed | 36 µg DFE | Generic USDA comparator |
| Large beefsteak tomato | 182 g assumed | 27 µg DFE | Generic USDA comparator |
| RT RT roast chicken meat and skin | 299 g estimated | 15 µg DFE | Generic USDA comparator |
| Raw English walnuts | 15 g assumed | 15 µg DFE | Generic USDA comparator |
| Trader Joe's Organic basmati rice frozen | 283 g reported | 8.5 µg DFE | Generic USDA comparator |
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 8 µg DFE | Generic USDA comparator |
| Trader Joe's Organic raw almonds | 15 g estimated | 6.6 µg DFE | Generic USDA comparator |
Provisional or modeled zeros:
- RT RT chimichurri: Partial recipe estimate.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
Role, forms and intake references
Folate supports one-carbon metabolism, DNA synthesis and cell division. The adult RDA is 400 µg dietary folate equivalents (DFE). Natural food folate and added folic acid have different bioavailability: 1 µg food folate is 1 µg DFE; 0.6 µg folic acid consumed with food is 1 µg DFE. The adult UL is 1,000 µg folic acid from supplements and fortified foods, rather than 1,000 µg natural food folate or an interchangeable DFE total. NIH folate.
What the food record establishes
The available estimate is approximately 557 µg DFE, with avocado 122 µg, yogurt 109 µg, four bananas 94 µg, pepper 69 µg and orange 48 µg as major contributors. These are generic composition estimates and several portions are assumed. They support plausible coverage for the reported pattern. They do not establish usual intake or a blood result.
A whole-food estimate above the recommendation is not an excess folic-acid warning. If a supplement or fortified food enters the diet, its folic acid amount and DFE should be recorded separately. Conversely, removing avocado or substantially reducing fruit would be a reason to revisit coverage.
Blood markers and health outcomes
HOPE-2 randomized 5,522 people aged at least 55 with vascular disease or diabetes to placebo or 2.5 mg folic acid, 50 mg B6 and 1 mg B12 daily, for an average five years. Homocysteine fell, but the primary composite of cardiovascular death, heart attack and stroke did not differ significantly: 18.8% versus 19.8%, relative risk 0.95, 95% CI 0.84–1.07. Stroke was lower in a component analysis, RR 0.75, 95% CI 0.59–0.97, while unstable-angina hospitalization was higher. Lonn et al., 2006 primary trial.
This mixed result does not establish that a high-dose combination is useful for me. It also cannot isolate folic acid from the other vitamins. An improved biomarker is an intermediate finding; the chosen clinical outcome remains important.
B12 is part of the interpretation
Large folic acid doses can correct the anemia of B12 deficiency without resolving neurological injury, complicating recognition of that deficiency. NIH folate excess and B12 discussion. My food pattern includes B12 sources, but the log does not measure absorption or body status. This interaction supports appropriate clinical interpretation when a high-dose supplement is considered; it does not make fruit and avocado problematic.
There is no intake-based reason in this report to add folic acid. The useful default is food variety, tolerable portions and accurate recording.