Folic Acid Deficiency: What It Is and How to Fix It

If you’ve ever felt unusually tired, had trouble concentrating, or noticed that your gums bleed a lot, you might be low on folic acid. Folic acid, also called folate or vitamin B9, is a nutrient your body needs to make new cells and DNA. When you don’t get enough, a range of symptoms can show up, and the problem can get worse if you ignore it.

Common Signs That Your Folate Levels Are Low

People often think folic acid deficiency only matters for pregnant women, but anyone can be affected. The most frequent clues include:

• Feeling weak or fatigued even after a full night’s sleep.
• Shortness of breath during routine activities.
• Recurring sore or inflamed tongue and mouth sores.
• Pale skin or a metallic taste in the mouth.
• Digestive upset like nausea or loss of appetite.

If you notice two or more of these signs, it’s worth checking your diet and possibly getting a blood test.

Why You Might Not Be Getting Enough Folate

There are several everyday reasons folic acid can slip through the cracks:

• Poor diet: A lot of processed foods lack natural folate. If you don’t eat enough leafy greens, beans, or fortified cereals, you’re at risk.
• Alcohol use: Regular drinking can interfere with folate absorption and increase its loss.
• Certain medications: Drugs like phenytoin, methotrexate, and some diuretics can lower folate levels.
• Health conditions: Celiac disease, Crohn’s disease, or any disorder that affects the small intestine can reduce how much folate you absorb.

Pregnant women, people trying to get pregnant, and those with chronic illnesses need to pay extra attention because the body’s demand for folate goes up.

Testing is simple – a doctor draws a small blood sample and looks at your red blood cell folate or serum folate. Results below the normal range confirm a deficiency.

Quick Ways to Raise Your Folate Levels

Fixing a folic acid shortfall doesn’t require a magic pill; it’s mostly about diet and, if needed, a supplement.

• Eat more leafy greens: Spinach, kale, and romaine lettuce are packed with folate. A cup of cooked spinach gives about 263 micrograms, nearly half the daily recommended amount.
• Grab a handful of legumes: Lentils, chickpeas, and black beans are great sources. One cup of cooked lentils delivers about 358 micrograms.
• Choose fortified foods: Many breakfast cereals, breads, and pastas have folic acid added. Check the label – one serving often provides 100% of the daily value.
• Snack on fruits: Oranges, bananas, and avocados contain decent folate amounts and are easy to add to any routine.
• Consider a supplement: If diet changes are hard or you have a condition that blocks absorption, a 400‑600 µg folic acid tablet daily is safe for most adults. Pregnant women are usually advised to take 600 µg.

Remember to talk to a healthcare professional before starting any supplement, especially if you take meds that interact with folate.

Boosting folate not only clears up the tired‑feeling and mouth sores but also supports heart health, brain function, and healthy pregnancy outcomes. Small, consistent steps—adding a green salad at lunch or swapping white bread for a fortified whole‑grain option—can make a big difference.

Bottom line: If you notice the symptoms, check your diet, get a quick blood test, and start adding folate‑rich foods or a supplement. Your body will thank you with more energy, clearer thinking, and better overall health.