Folate (B9)
B9Today
7-day average. Days to weeks of reserve, so single days mean little.
What it is
Builds DNA and divides cells; the one nutrient that must be adequate before conception.
Reference intake
Your daily target, personalised to your age and sex.
- RDA
- 400 mcgmale_19_plus
- Upper limit
- 1000 mcgapplies to fortified-and-supplemental
Applies to folic acid from supplements and fortified foods only. Folate naturally present in food has no upper limit. The concern is that high folic acid intake can correct the anaemia of B12 deficiency while the neurological damage continues unnoticed.
Full write-up not finished
The reference intake above is real and cited — Folate (B9) is assessed against it exactly like any other nutrient. What is missing is the written panel: what it does in detail, what deficiency and excess look like, absorption, interactions, and food sources ranked against what you eat.
Entries live in data/nutrients.json. Filling this one in changes no code.
Sources
Last reviewed 2026-08-11