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It might be a familiar women's wellness staple – but did you know folic acid is a must for men too? There’s so much more to vitamin B9, from tackling fatigue to supporting a happy heart
Summary
1Folic acid and folate - what's the difference?
Folic acid (also known as vitamin B9) is a synthetic form of the vitamin, while folate is a...
2Does everyone need folic acid?
If you’re wondering if men can take folic acid, the answer is a resounding yes. And it’s for an...
3Which foods are folate rich?
Spinach, kale, asparagus, brussels sprouts, cabbage, broccoli, peas, lentils and beans to name a few...
We've all heard how folic acid is a go-to recommendation for women, but have you ever wondered if men can reap its benefits too?
It's fascinating just how much folic acid contributes to overall wellness, extending well beyond its famous role in early pregnancy. We hear about it more because it's recommended to help a baby's brain and spine develop normally.1
But folic acid plays a crucial part in the normal formation of red blood cells, regardless of gender. And, without enough of it, your body might respond by producing oversized, inefficient ones.2 On top of its role in blood formation, folic acid also contributes to the normal amino acid synthesis (the molecules that make up proteins).
Let’s investigate what makes folate and folic acid so important for men – and why more than just expectant mothers might want to up their intake.
What’s folic acid?
Folic acid is a synthetic form of a B vitamin called folate. Folate is the vitamin found in certain foods (such as spinach, kidney beans and chickpeas) and helps the body make red blood cells.
You may have seen the terms folate and folic acid used interchangeably. But there’s an important difference.
What is the difference between folic acid and folate?
- Folic acid (also known as vitamin B9) is a synthetic form of the vitamin. It’s used in vitamin supplements and added to certain fortified foods (for example, cereals.) Our bodies can use this form more efficiently than folates1
- Folate is a natural form of vitamin B9. It’s found in green, leafy vegetables, some meats, citrus fruits, legumes, brown rice and wholemeal bread
Does everyone need folic acid?
If you’re wondering if men can take folic acid, the answer is a resounding yes. And it’s for an important reason – everyone needs it.
As mentioned, folic acid helps your body form healthy red blood cells, those very important biconcave cells that carry oxygen around your body. So, if you don’t have enough red blood cells or they are badly formed, your organs and tissues receive less oxygen.3
This can lead to a folic acid deficiency, otherwise known as folate deficiency anaemia.
A folic acid deficiency in men, as in women, can trigger a range of anaemia-type symptoms, including:
- extreme tiredness
- low energy
- headaches
- breathlessness and feeling faint
- pale skin
- palpitations
- weight loss and loss of appetite
- tinnitus
- change in sense of taste
- diarrhoea
- pins and needles
- muscle weakness
Please see a GP if you think you may have a vitamin B12 or folate deficiency as they can diagnose the condition.
What does folic acid do for men?
Folic acid plays just as much of an important role for men and AFAB folk as it does for women. Here are a few of the benefits of folic acid that men might be particularly interested in.
Supports folic acid deficiencies
If you dodge your greens, overcook your veg and generally don’t follow a balanced diet, you may find a folic acid deficiency is what’s causing you to feel more tired and lethargic (amongst other things). So, supplementing your folic acid intake (if you don’t get it on your plate) can help replenish your levels of this vital vitamin3
If you dodge your greens, overcook your veg and generally don’t follow a balanced diet, you may find a folic acid deficiency is what’s causing you to feel more tired and lethargic (amongst other things). So, supplementing your folic acid intake (if you don’t get it on your plate) can help replenish your levels of this vital vitamin3
Supports metabolism of homocysteine
Folate helps support homocysteine metabolism in your blood – an amino acid that at high levels may damage the inner walls of your arteries. So, folate or folic acid can help keep your arteries healthy by managing the levels of homocysteine4
Folate helps support homocysteine metabolism in your blood – an amino acid that at high levels may damage the inner walls of your arteries. So, folate or folic acid can help keep your arteries healthy by managing the levels of homocysteine4
Reduces tiredness and fatigue
Folate helps in the production of red blood cells which are essential for transporting oxygen throughout your body. By supporting red blood cell production, folic acid can help alleviate tiredness and fatigue caused by a deficiency in these vital cells
Folate helps in the production of red blood cells which are essential for transporting oxygen throughout your body. By supporting red blood cell production, folic acid can help alleviate tiredness and fatigue caused by a deficiency in these vital cells
It also has lots of other ways it supports the body overall, such as:5
- contributing to normal blood formation
- normal psychological function
- normal function of the immune system
- a role in the process of cell division
Are you getting enough folic acid?
Your body can’t store folic acid. As a result, you need to top up your folic acid intake frequently.
The NHS recommends adults (male and female) need 200 micrograms of folate every day.2 While most people may be able to get enough folate from a healthy balanced diet, in reality, not everyone (for example vegans or vegetarians) gets the amount they need from their meals, regardless of dietary requirements.
So, although a healthy, balanced diet is a good start, there are some things that mean getting your recommended folic acid from food isn’t always straightforward.
For example, even if you meticulously plan meals so you get a good amount of folates in your daily diet, excessive alcohol consumption, some gastrointestinal conditions and certain medications can interfere with the body’s absorption of this B vitamin.
Sources of folates and folic acid
There are two main ways that you can bolster your vitamin B9 – your meal plan or your supplement routine.
First, try adding more leafy green vegetables, citrus fruits, legumes, wheat bran and cereals fortified with folic acid to your daily diet.
Some great sources of folate-rich foods include:
- spinach, kale, asparagus, brussels sprouts, cabbage and broccoli
- peas, lentils and beans (including chickpeas and black-eyed beans)
- yeast and beef extracts (including Marmite and Bovril)
- oranges and orange juice
- wheat bran and other wholegrain foods
- poultry, pork, shellfish and liver
- fortified foods with added folic acid (including some brands of breakfast cereals)
You could also increase your folic acid levels by taking folic acid tablets daily to replenish your vitamin B9 levels. As a general benchmark, it usually takes around four months to restore a deficiency.3
The best source of folic acid for you will depend on your lifestyle, your current diet and the cause of any deficiency. And if you have a deficiency, you should speak to your GP first.
Is folic acid safe for everyone?
It is considered that folic acid is safe when taken by mouth at a dosage of 200 micrograms per day. Exceeding this dosage may result in some side effects, which are listed below.2
If you have any concerns then please speak to your GP or a health professional ahead of taking any folic acid supplements.
Side effects of too much folic acid
There are three main side effects of taking too much folic acid, these include:2
- feeling sick (nausea) – for pregnant women, this is more likely to be morning sickness
- loss of appetite
- bloating or wind
- in severe cases, folic acid can cause anaphylaxis if there is a rare allergic reaction and the emergency services (999) should be contacted immediately.
Please talk to your GP if any of these side effects concern you or do not go away.
The final say
While folic acid is often associated with prenatal supps for women, it actually offers a variety of wellness benefits for men as well. Keeping a healthy level of this B vitamin is important for everyone, contributing to overall health for both men and women.
Looking for some inspo to get those leafy greens on your plate? We promise our in-house chefs can make them taste delicious – especially with our latest supercharged mixed bean and lentil chilli or miso butter beans with charred broccoli.
The advice in this article is for information only and some of the information reflects the opinion of our in-house nutritionist and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- NHS. Pregnancy, breastfeeding and fertility while taking folic acid [Internet]. nhs.uk. 2022. Available from: https://www.nhs.uk/medicines/folic-acid/pregnancy-breastfeeding-and-fertility-while-taking-folic-acid/
- NHS . Vitamin B12 or folate deficiency anaemia [Internet]. NHS. 2023. Available from: https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/
- Khan KM, Jialal I. Folic Acid (Folate) Deficiency [Internet]. Nih.gov. StatPearls Publishing; 2019. Available from: https://www.ncbi.nlm.nih.gov/books/NBK535377/
- Varga EA, Sturm AC, Misita CP, Moll S. Homocysteine and MTHFR Mutations. Circulation. 2005 May 17;111(19).
- Scientific Opinion on the substantiation of health claims related to folate and contribution to normal psychological functions (ID 81, 85, 86, 88), maintenance of normal vision (ID 83, 87), reduction of tiredness and fatigue (ID 84), cell division (ID 195. EFSA Journal. 2010 Oct;8(10):1760.
- NHS. Common questions about folic acid [Internet]. nhs.uk. 2022. Available from: https://www.nhs.uk/medicines/folic-acid/common-questions-about-folic-acid/
- Taking folic acid with other medicines and herbal supplements [Internet]. nhs.uk. 2022. Available from: https://www.nhs.uk/medicines/folic-acid/taking-folic-acid-with-other-medicines-and-herbal-supplements/
- Ratajczak AE, Szymczak-Tomczak A, Rychter AM, Zawada A, Dobrowolska A, Krela-Kaźmierczak I. Does Folic Acid Protect Patients with Inflammatory Bowel Disease from Complications? Nutrients. 2021 Nov 12;13(11):4036.
- NHS Choices. Complications - Coeliac disease [Internet]. NHS. 2019. Available from: https://www.nhs.uk/conditions/coeliac-disease/complications/
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