Folate Intake (RDA) Calculator

Health Updated 14 Jun 2026

Check the recommended daily folate (RDA) intake for your life stage. Adults: 400 mcg DFE; children: 200 mcg DFE; pregnancy: 600 mcg DFE; breastfeeding: 500 mcg DFE. DFE = dietary folate equivalent (accounts for synthetic folic acid absorption).

  • General RDA figures; needs vary with health and pregnancy.

Formula

RDA from standard dietary reference intakes (mcg DFE/day)
  • RDA (Recommended Dietary Allowance) for folate varies by life stage.
  • Adult: 400 mcg DFE/day; Child (4-8): 200 mcg DFE/day; Pregnancy: 600 mcg DFE/day; Breastfeeding: 500 mcg DFE/day.
  • DFE (Dietary Folate Equivalent): 1 mcg food folate = 1 mcg DFE; 1 mcg synthetic folic acid = 1.7 mcg DFE (better absorption).
  • Food sources: leafy greens (spinach, kale), legumes (beans), asparagus, avocado, orange juice, fortified grains.

Pregnant woman

Inputs
  • Group: pregnancy

Pregnancy increases folate need to 600 mcg DFE/day to support fetal development and reduce neural tube defect risk.

Frequently asked questions

Why is folate important during pregnancy?
Adequate folate reduces the risk of neural tube defects (spina bifida, anencephaly) by up to 70%. Preconception and early pregnancy supplementation is crucial.
What's the difference between folate and folic acid?
Folate is the natural form found in foods; folic acid is the synthetic form in supplements and fortified foods. Folic acid is better absorbed (higher bioavailability).
Can I get enough folate from food alone?
Yes, with adequate intake of leafy greens, legumes, and fortified grains. Supplementation ensures sufficiency, especially during pregnancy.
What is DFE?
Dietary Folate Equivalent. It accounts for the fact that synthetic folic acid is absorbed better: 1 mcg synthetic = 1.7 mcg food folate in terms of bioavailability.
Do I need more folate if I'm breastfeeding?
Yes, 500 mcg DFE/day during lactation to maintain breast milk folate content and support infant development.

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