Foods high in folate
Folate is the natural form of vitamin B9 in food. Good sources include:
- Dark leafy greens: spinach, turnip greens and romaine.
- Other vegetables: asparagus, Brussels sprouts and broccoli.
- Beans, peas and lentils (legumes).
- Citrus fruits and juices.
- Peanuts and sunflower seeds.
- Liver, eggs and whole grains.
Folic acid, the form added to supplements and fortified foods, is absorbed better than folate from food: about 85% vs 50%, according to the Harvard T.H. Chan School of Public Health. That is why labels list folate in mcg DFE (dietary folate equivalents), which adjusts for the difference.
Should you avoid folic acid and fortified foods?
Many MTHFR diet plans online tell you to cut out enriched bread, pasta and cereal because they contain folic acid. Official guidance does not support that:
- The CDC says people with an MTHFR variant can process all types of folate, including folic acid.
- Taking 400 mcg of folic acid a day raises blood folate whatever your genotype.
- There are no clinical recommendations to adjust folate or folic acid intake based on MTHFR status.
- Anyone who could become pregnant should get 400 mcg of folic acid a day, even with an MTHFR variant.
Enriched grain products are a major folic acid source in the United States. The CDC notes that about half of U.S. women report them as their only source. Cutting them out without a replacement can leave you short. For how the two forms compare, see folic acid vs methylfolate.
How much folate you need
| Group | Daily folate (RDA) |
|---|---|
| Adults 19 and older | 400 mcg DFE |
| Pregnant | 600 mcg DFE |
| Breastfeeding | 500 mcg DFE |
The upper limit for folic acid from supplements and fortified foods is 1,000 mcg a day for adults; folate from food doesn't count toward it. High folic acid intake can hide a vitamin B12 deficiency, which is more common in older adults and people who eat a vegan diet. Regular drinkers may need more folate, since alcohol impairs absorption.
What the evidence supports
A varied diet with leafy greens, legumes and fruit, plus enough B12, is the evidence-based approach for everyone, MTHFR variant or not. If you want to know whether your diet is enough, a homocysteine blood test and folate and B12 levels show what's happening, more than the gene result can. See the homocysteine and folate lab guides.
Talk to a clinician before taking high-dose folate or B vitamins, especially if you are pregnant or planning to be, take methotrexate or other prescription medicines, or have numbness, tingling or memory changes that could point to low B12.
Common questions
What foods should you avoid with MTHFR?
No foods need to be avoided because of an MTHFR variant. The CDC says people with variants can process folic acid, so fortified foods are fine.
What foods are highest in folate?
Dark leafy greens, asparagus, Brussels sprouts, broccoli, beans and lentils, citrus, peanuts, sunflower seeds, liver and eggs are good sources.
Is folic acid bad for MTHFR?
No. Folic acid raises blood folate in people with every MTHFR genotype, and it's the only form of folate shown to lower the risk of neural tube defects in pregnancy.
Do I need a special MTHFR diet plan?
No diet plan has been shown to help people with MTHFR variants more than a balanced diet with enough folate and B12. If homocysteine is high, your clinician decides on any supplement.
Sources
- MTHFR Gene Variant and Folic Acid Facts Centers for Disease Control and Prevention
- Clinical Overview of Folic Acid Centers for Disease Control and Prevention
- Folate (Folic Acid): Vitamin B9 The Nutrition Source, Harvard T.H. Chan School of Public Health
- Folic acid in diet MedlinePlus, U.S. National Library of Medicine
This guide is general information, not medical advice. It does not replace a visit with a licensed clinician. Gabriel membership is not health insurance.