Folic Acid for Men: What It Is, Benefits, and More

As mentioned above, folic acid is the synthetic form of vitamin B9, a water-soluble vitamin that plays an important role in many processes that keep our bodies functioning as they should.

Energy and Cell Function

Folic acid is involved in important metabolic pathways that help the body break down, use, and create new proteins. It plays a part in supporting healthy cell function, which is essential for everyday wellbeing.
 
Because red blood cell production also depends on folate, having adequate levels helps the body transport oxygen effectively, which is important for maintaining energy levels in day-to-day life.

Male Reproductive Health

Folic acid contributes to the healthy functioning of many reproductive processes. Research has explored its role in sperm quality, as well as its general contribution to reproductive health in men.
 
While outcomes can vary from person to person, ensuring you get enough folate as part of a balanced diet is one way to support overall wellbeing in this area.

For adult men, the general recommended daily intake of folate (including folic acid from fortified foods and supplements) is around 400 micrograms.
 
This amount is usually achievable through a balanced diet, but certain factors, like poor dietary variety, heavy alcohol consumption, or digestive issues, may increase the need for folate.
 
Wherever possible, it’s best to prioritise getting folate from food sources, with supplements considered only when needed and ideally under the guidance of a healthcare professional.

Top Natural Sources

Leafy green vegetables like spinach and kale are some of the richest natural sources of folate, along with legumes such as lentils, chickpeas, and black beans. Citrus fruits like oranges and grapefruits, eggs, and wholegrains also provide meaningful amounts.
 
Including a variety of these foods in your weekly meals can help you meet your daily folate needs while also providing other valuable vitamins, minerals, and fibre.

Fortified Foods

Many everyday foods are fortified with folic acid. This is particularly common in certain breakfast cereals, breads, and nutritional yeast.
 
Fortified options can be especially useful if your diet is limited or you find it challenging to regularly include folate-rich foods. Always check the nutrition label to see how much folic acid a food provides per serving.

While many men can meet their daily folate needs through a balanced diet, supplements may be helpful in certain situations, such as when dietary variety is limited, when following specific eating patterns, or if recommended by a healthcare professional for particular health needs.
 
If you do take a folic acid supplement, always follow the directions on the label for dosage and frequency. If you’re unsure whether you need extra folate, or how much is right for you, it’s best to check with a GP, pharmacist, or other qualified health professional.

Folic acid plays a valuable role in men’s everyday health, supporting cell function, energy production, and overall wellbeing. The good news is that with a varied diet rich in leafy greens, legumes, fruits, and wholegrains, most men can maintain healthy folate levels naturally.
 
Supplements can be a useful option when needed, but they work best as part of a balanced lifestyle that includes nutritious food, regular activity, and healthy habits. Whether from food or supplements, consistency matters most when it comes to meeting your body’s folate needs.

Why would a male take folic acid?

Men may take folic acid to help maintain healthy levels of vitamin B9, which supports important functions such as cell growth, energy metabolism, and red blood cell production. It also plays a role in reproductive processes. While many men can get enough from diet alone, supplements may be considered if intake from food is low or if advised by a healthcare professional.

What are the signs of low folic acid?

Low folic acid levels can be linked with a variety of general symptoms such as tiredness, weakness, irritability, or difficulty concentrating. Some people may also notice changes to skin, hair, or nails. These signs are not unique to folate deficiency, so it’s important to speak with a doctor for proper testing and diagnosis before making changes to your diet or supplement routine.

How much folic acid should I consume?

For most adult men, the recommended daily intake is around 400 micrograms of folate (from food, fortified foods, or supplements). This target can usually be met through a varied diet that includes folate-rich foods like leafy greens, legumes, and wholegrains. If you’re unsure whether you’re reaching this level, a health professional can help assess your diet and recommend adjustments if needed.

What happens when a man is low on folic acid?

If folic acid levels remain low over time, it can affect the body’s ability to make healthy red blood cells, which in turn may impact energy and overall wellbeing. It may also affect certain cellular and reproductive processes. Because these effects can overlap with other nutrient deficiencies or health issues, it’s always best to seek professional advice and testing if deficiency is suspected.

Are there any foods to avoid when taking folic acid?

There are no specific foods that need to be completely avoided when taking folic acid. However, excessive alcohol intake can interfere with the body’s ability to absorb and use folate effectively. It’s also worth noting that overcooking vegetables can reduce their natural folate content, so enjoying some produce raw or lightly cooked can help preserve this nutrient. If you’re taking a folic acid supplement, aim to maintain a balanced diet and follow any personalised advice from your healthcare professional.