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Folic acid is an essential nutrient you’ve likely seen on food labels or vitamin bottles — often targeting pregnant women (since it helps prevent birth defects). But are there any folic acid benefits for men?
Yes, even male bodies can’t function without it. Not getting enough folic acid can lead to issues like mouth sores, fatigue, and vision problems. And though deficiencies are rare, you may be at higher risk if you drink heavily.
In this article, we break down why folic acid matters for men, how it supports your health, and the warning signs of a deficiency.
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Folic acid (AKA folate or vitamin B9). Folate is the natural form found in foods, while folic acid is the synthetic form of folate found in supplements and fortified foods.
Unlike fat-soluble vitamins, all water-soluble vitamins, including vitamin B9, aren’t stored in your body (except for small amounts in your liver and kidneys). That’s why you need a steady supply from your diet.
You’ll find folate in foods like:
Leafy greens
Fruits
Beans
It’s essential for functions like:
DNA synthesis
Cell division
Amino acid metabolism
Getting enough folic acid is key to staying healthy and preventing cardiovascular disease.
Here’s how else folic acid benefits men.
Folic acid helps convert homocysteine, an amino acid, into methionine — another amino acid. Low folate intake might lead to too much homocysteine in your body.
There’s a link between high levels of homocysteine and an increased risk of heart disease and stroke.
Folate also supports the production of red blood cells.
Getting enough vitamin B9 might also support male fertility.
A 2020 review found that men with higher vitamin B9 levels were more likely to have:
Better sperm quality and sperm count
Improved fertility
Fewer birth defects in offspring
However, a 2023 review showed no fertility improvements in infertile men taking folic acid and zinc supplements.
So, ultimately, the evidence is mixed.
Folic acid is essential for brain health and mental well-being.
Research links high levels of homocysteine to neurodegenerative conditions like Alzheimer’s disease and dementia.
Folate deficiency may also increase the risk of:
Cognitive decline
Mood disorders
There’s growing evidence that folic acid might help protect against certain cancers, including:
Colon and rectal cancer
Lung cancer
Pancreatic cancer
Esophageal cancer
Stomach cancer
Bladder cancer
Your immune system needs a wide range of essential nutrients for optimal function.
Both too little and too much folate can potentially throw your immune system out of balance and weaken your body’s defenses against illness and infection.
The following are the recommended dietary allowances (RDAs) of folate in males, according to the National Institutes of Health’s Office of Dietary Supplements:
Age | Dietary folate equivalents (DFEs in micrograms) |
|---|---|
0–6 months | 65 mcg |
7–12 months | 80 mcg |
1–3 years | 150 mcg |
4–8 years | 200 mcg |
9–13 years | 300 mcg |
14–18 years | 400 mcg |
19+ years | 400 mcg |
Health professionals often report the RDAs of folate in DFEs because synthetic folic acid tends to have a higher bioavailability than folate found in your food.
The following chart can help you convert different forms of vitamin B9:
Source | DFE |
|---|---|
1 mcg of folate in food | 1 DFE |
0.6 mcg of folic acid from fortified foods or dietary supplements consumed with foods | 1 DFE |
0.5 mcg of folic acid from dietary supplements taken on an empty stomach | 1 DFE |
You can get folic acid through many food sources, including leafy green vegetables.
The following foods contain more than 10 percent of your daily value of vitamin B9 per serving:
Food source | Serving size | Amount of vitamin B9 | Percent daily value |
|---|---|---|---|
Beef liver, braised | 3 oz | 215 mcg | 54% |
Boiled spinach | ½ cup | 131 mcg | 33% |
Boiled black-eyed peas | ½ cup | 105 mcg | 26% |
Breakfast cereals, fortified with 25% of your DV | 1 portion | 100 mcg | 25% |
Rice, white, medium grain, cooked | ½ cup | 90 mcg | 22% |
Asparagus, boiled | 4 spears | 89 mcg | 22% |
Spaghetti, cooked, enriched | ½ cup | 74 mcg | 19% |
Shredded Romaine lettuce | 1 cup | 64 mcg | 16% |
Avocado raw, sliced | 1 cup | 59 mcg | 15% |
Spinach, raw | 1 cup | 58 mcg | 15% |
Broccoli chopped and frozen | ½ cup | 52 mcg | 13% |
Mustard greens, chopped, frozen, boiled | ½ cup | 53 mcg | 13% |
White bread | 1 slice | 50 mcg | 13% |
Green peas, frozen, boiled | ½ cup | 47 mcg | 12% |
Canned kidney beans | ½ cup | 46 mcg | 12% |
Wheat germ | 2 tablespoons | 40 mcg | 10% |
Folic acid deficiency is common in pregnant women since they need the most — 600 mcg daily.
Without enough folic acid, serious birth defects can happen, including:
Neural tube defects
Spina bifida
Anencephaly, being born without part of the skull or brain
But folic acid deficiency isn’t just a pregnancy concern. Men can also experience low folate levels (AKA folate-deficiency), especially heavy drinkers.
A deficiency can lead to symptoms like:
Fatigue
Weakness
Sores in your mouth or on your tongue
Cognitive changes such as memory or comprehension problems
Irritability or mood changes
Most people in the United States get enough folic acid through their diets.
But you might be at higher risk for a deficiency if you:
Have a poor diet. A diet low in fruits, vegetables, and fortified grains can lead to inadequate folate intake.
Drink in excess. Excessive alcohol intake can interfere with folate absorption and increase the risk of deficiency. Even drinking as little as 8 fluid ounces of red wine per day or 2.7 fluid ounces of vodka per day for two weeks has been reported to decrease blood folate concentrations in healthy men.
Take certain medications. Some medications, like anticonvulsants and methotrexate, can interfere with folate absorption and utilization.
Have certain medical conditions. Conditions like celiac disease, Crohn's disease, and other gastrointestinal (GI) disorders can impair nutrient absorption and increase your risk of folate deficiency.
Have a genetic predisposition. Some people with genetic mutations in their MTHFR gene have an impaired ability to transform folate to its active forms.
While folate is essential for health, it’s possible to have too much of a good thing.
The following are the upper tolerable limits of folic acid for males:
Age | Upper tolerable limit from supplements or fortified foods |
|---|---|
0–6 months | Not established |
7–12 months | Not established |
1–3 years | 300 mcg |
4–8 years | 400 mcg |
9–13 years | 600 mcg |
14–18 years | 800 mcg |
19+ years | 1,000 mcg |
The upper tolerable limit is the highest daily amount of a nutrient you can consume without side effects.
Common side effects of folic acid toxicity include:
Excess gas
Nausea
Bloating
Loss of appetite
For adults, up to 1,000 mcg of folic acid per day is generally considered safe.
But taking too much — especially through folic acid supplements or multivitamins — can lead to issues.
In rare cases, folic acid supplements can trigger an allergic reaction, requiring emergency medical attention. Watch for serious symptoms like throat tightness or struggling to breathe.
Too much folic acid may also worsen vitamin B12 deficiency. And, extremely high doses can harm the nervous system.
Taking folic acid every day is unlikely to harm you as long as you’re taking a reasonable dose, don’t have an allergy, and aren’t exceeding the upper tolerable limits.
Not getting enough folic acid in your diet could lead to fertility problems.
Plus, you’re more likely to be deficient in folic acid if you have a poor diet. That might mean you’re also lacking other essential nutrients, which can contribute to sexual function problems like erectile dysfunction (ED) or premature ejaculation.
Learn more about vitamins that may help with erectile dysfunction.
Folic acid is an essential nutrient that plays a crucial role in supporting your overall health. A folic acid deficiency can lead to a range of health issues, including fertility issues.
Let’s recap what we know about folate for men:
A balanced diet is key. Consuming a healthy diet filled with foods like leafy greens, fruits, and fortified grain products can help you maintain optimal vitamin B9 levels.
Folic acid deficiency is rare. Heavy drinkers and those with gastrointestinal conditions are at higher risk for this type of deficiency.
Too much folic acid can lead to side effects. Consuming too much folic acid can cause issues like indigestion. The daily upper limit for adult males is 1,000 mcg per day.
Thinking about taking folic acid supplements? It’s a smart idea to get a healthcare professional’s advice before adding something new to your routine.
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