Folate is essential for the following body functions:
| Food / 100g | Amount (µg) |
| Yeast extract | 1150 |
| Soya beans, dry weight | 370 |
| Grapenuts | 350 |
| Soya flour | 345 |
| Wheatgerm | 331 |
| Chickpeas | 180 |
| Asparagus, lightly boiled | 155 |
| Baby sweetcorn, lightly boiled | 152 |
| Purple sprouting broccoli, lightly boiled | 140 |
| Red kidney beans, dry weight | 130 |
| Brussels sprout, lightly boiled | 110 |
| Life Stage Group | RDA/AI* µg / day |
Upper Limit µg / day |
| Infants 0-6 months 7-12 months |
65* 80* |
Not determinable Not determinable |
| Children 1-3 years 4-8 years |
150 200 |
300 400 |
| Males 9-13 years 14-18 years 19 - >70 years |
300 400 400 |
600 800 1000 |
| Females 9-13 years 14-18 years 19 - >70 years |
300 400 400 |
600 800 1000 |
| Pregnancy <19 years 19 - >50 years |
600 600 |
800 1000 |
| Lactation <19 years 19 - >50 years |
500 500 |
800 1000 |
RDA = Recommended Dietary Allowances
AI* = Adequate Intakes
UL = Upper Limit
Signs of folic acid deficiency are often subtle. A deficiency of folate can cause:
There are no known toxic effect of high level intake of folate.