Folate-rich Foods for Pregnancy and Breastfeeding (+ Practical Tips from a Dietitian)

Folate (vitamin B9) is one of the most important nutrients during pregnancy, postpartum, and breastfeeding. It supports your baby’s brain and spinal cord development, helps your body make new red blood cells, helps you heal and feel good postpartum and passes into your breast milk to nourish your little one.

The good news? You can meet your daily folate needs - with the right food and the right supplement.

Folate vs. Folic Acid: What’s the Difference?

• Folate is the natural form of vitamin B9, present in food.

  
  

• Folic acid is synthetic and must be converted in the body to its active form, 5-MTHF.

  
  

The Controversy around Folate and Folic Acid

Both folate (from food) and folic acid (from supplements/fortified foods) can help prevent neural tube defects and support pregnancy. But here’s why there's much debate on this topic:

• Folic acid needs to be converted. Once you take folic acid, your body has to change it into the active form (5-MTHF). Some people with a common gene variant called MTHFR don’t do this step as well.

  
  

• Methylated folate skips the step. That’s why many newer prenatals use methylated folate (5-MTHF) - it’s already in the active form and works whether or not you have the MTHFR variant.

  
  

• Unmetabolized folic acid (UMFA). At very high intakes, folic acid can leave “leftovers” in the blood. Scientists aren’t yet sure if this has health consequences, but it’s one reason to avoid megadoses (over 1000 mcg daily) (1)

  
  

• Vitamin B12 masking. High levels of folic acid can hide the symptoms of a vitamin B12 deficiency. This doesn’t cause the deficiency, but it can delay diagnosis and treatment if you’re not also checking B12 levels (2, 3).

  
  

• Cancer concerns. Some studies have suggested that extremely high intakes of folic acid might promote the growth of existing precancerous cells, especially in the colon. Other studies show neutral or even protective effects. At recommended doses (400 - 800 mcg per day), folic acid is considered safe (4, 5, 6).

  
  

• Fertility and mood. Research on infertility, miscarriage, or depression is mixed. Some small studies suggest a possible link to negative outcomes, while others show protective effects (7, 8, 9, 10).

One reason results may differ is that most studies didn’t account for genetic differences like MTHFR - we still have a lot to learn!

👉 Practical takeaway for moms: Stick with 400 to 800 mcg per day of methylated folate in a prenatal unless your healthcare provider prescribes something different.

Best Sources of Folate (Natural Vitamin B9)

Folate is found naturally in many plant and animal foods. Top sources include:

• Beans & lentils - Lentils, pinto beans, black beans, chickpeas (read chapter on important info regarding canned vs. raw)

• Leafy greens – Spinach, kale, romaine lettuce

• Vegetables – Asparagus, Brussels sprouts

• Fruits – Avocado, oranges, orange juice

• Other foods – Beets, sunflower seeds, and liver (a concentrated source)

If you want to look up a specific food, the best and most comprehensive database is the NIH FoodData Central Food Search Database.

💡 Tip: Build meals with at least one folate-rich food at each sitting - like hummus and veggie wraps, a smoothie with spinach, lentil soup, or avocado toast.

Factors That Decrease Folate in Food

Folate is sensitive to heat, light, and water - so how you prepare food matters.

• Cooking: Boiling vegetables and legumes can lower folate content. Steaming or quick sautéing helps preserve more.

  
  

• Canning: Canned beans contain much less folate than beans cooked from raw. Example: 1 cup of cooked kidney beans (from raw) has ~230 mcg folate, while the same amount of canned and drained kidney beans has only ~92 mcg (per cup).

  
  

• Storage & light: Folate degrades when exposed to light and air over time. Dried beans, lentils, and flour should be stored in an airtight container in a cool, dark place (like a pantry or cupboard) to help preserve their vitamin content.

  
  

• Fresh vs. frozen vs. canned produce: Frozen produce usually retains more folate than canned, since freezing preserves nutrients shortly after harvest.

Sources of Folic Acid (Synthetic Vitamin B9)

Folic acid is the synthetic form of folate, added to many foods and supplements. In the U.S. and many other countries, common fortified foods include:

• White and enriched breads

• Breakfast cereals

• Pasta and rice

• Cornmeal

• Tortillas

• Some flours and baked goods

• Nutritional Shakes/Meal Replacement Shakes

• Multivitamins

Why it matters: Fortification has dramatically lowered rates of neural tube defects worldwide. But because folic acid needs to be converted in the body, and some newer studies show this may be a problem for some people who have the MTHFR polymorphism, some moms prefer to get their supplement as methylated folate (5-MTHF), which skips that step.

💡 Even if you have the MTHFR gene mutation, consuming small amounts of folic acid through enriched foods has not shown to have any negative effects. It's only when folic acid is consumed in megadoses (through supplements) that it might cause problems.

Practical Tips for Boosting Folate Every Day

• Start your morning smart: Top whole grain toast with avocado, and blend a smoothie with spinach, frozen bango, and orange juice.

  
  

  • Avocado toast → ~120 mcg folate from 1 avocado

  • Spinach–mango–orange smoothie → ~60 mcg folate from spinach + ~40 mcg from an orange.

    
    

• Swap in legumes: Replace half the meat in tacos, soups, or casseroles with lentils or black beans. They stretch the recipe, add fiber, and pack folate.

  
  

  • 1 cup cooked lentils in tacos, soups, or casseroles → ~350 mcg folate.

  • 1 cup cooked black beans → ~250 mcg folate.

    
    

• Snack with purpose: Keep hummus and veggies, or roasted chickpeas, on hand for a folate-rich snack.

  
  

  • ½ cup hummus (made from chickpeas) → ~140 mcg folate.

  • ½ cup roasted chickpeas → ~140 mcg folate.

    
    

• Double up on greens: Add a handful of spinach or kale to pasta sauces, scrambled eggs, or even pizza.

  
  

  • Add 1 cup cooked spinach to pasta sauce or eggs → ~260 mcg folate.

    
    

• Choose fresh or frozen over canned: Especially for beans and vegetables, since folate levels drop with canning.

  
  

  • 1 cup cooked pinto beans (from raw) → ~294 mcg folate vs. only ~24 mcg if canned and drained.

    
    

• Plan “folate sides”: Steam asparagus or roast Brussels sprouts as an easy dinner side dish a few nights a week.

  
  

  • 1 cup cooked asparagus → ~260 mcg folate.

  • 1 cup cooked Brussels sprouts → ~150 mcg folate.

    
    

• Keep it simple: Buy frozen spinach or kale cubes — they’re easy to toss into soups, curries, and smoothies without washing or chopping.

  
  

  • Frozen spinach cubes (½ cup) tossed into soups or smoothies → ~30 mcg folate.

    
    

• Don’t forget your prenatal: Even if your meals aren’t perfect, your supplement fills in the gaps.

  
  

  • Most high-quality prenatals provide 400–800 mcg folate daily, usually as methylated folate (5-MTHF).

💡 Quick win: Just adding 1 cup of lentils to your day can give you over half of your pregnancy folate needs (600 mcg DFE) in one go.

How Much Folate Do You Need?

Your daily needs change depending on your life stage (12):

• Women of childbearing age (before pregnancy): At least 400 mcg DFE/day. This is why experts recommend a prenatal or folic acid supplement before conception, since folate is most critical in the very early weeks of pregnancy (often before you know you’re pregnant).

  
  

• Pregnancy: 600 mcg DFE/day. Folate needs increase significantly to support rapid cell division, neural tube formation, and your growing blood volume.

  
  

• Breastfeeding: 500 mcg DFE/day. Folate transfers into breast milk, helping supply your baby while still maintaining your own stores for healing and energy.

  
  

What does “DFE” mean?

You’ll often see folate needs written as mcg DFE (Dietary Folate Equivalents). This is just a way to measure folate that takes into account the fact that your body absorbs folic acid from supplements and fortified foods more easily than folate from natural foods.

• 1 mcg food folate = 1 mcg DFE

• 1 mcg folic acid from supplements/fortified foods = 1.7 mcg DFE (if taken with food)

  
  

👉 Translation: When you eat beans or spinach, your body absorbs less than it does from a supplement. That’s why daily needs are written in DFEs - so the numbers can be compared fairly.

Example:

• A cup of lentils has about 358 mcg folate, which equals 358 mcg DFE.

• A prenatal vitamin with 400 mcg folic acid counts as 680 mcg DFE because it’s absorbed more efficiently.

  
  

Do You Still Need a Supplement?

Even if you eat a folate-rich diet, hitting 600 mcg DFE every single day through food is tough. A cup of lentils is rich, but you’d need several servings daily from multiple sources - which isn’t always practical for anyone, let alone a busy mom.

So if you are trying to get pregnant, currently pregnant or breastfeeding - yes. Food alone isn’t enough. A supplement ensures you consistently meet your needs.

What to look for in a prenatal/postnatal vitamin:

• 400 to 800 mcg folate (preferably as methylated folate/5-MTHF).

• Iodine (important for thyroid and baby’s brain).

• Choline (supports brain development, often missing in prenatals).

• Vitamin D (many moms are low).

• Minimal fillers or artificial colors.

  
  

⚠️ Avoid megadoses. More isn’t better - very high intakes can mask B12 deficiency and may leave unmetabolized folic acid in the blood. Stick to the recommended range unless your provider says otherwise.

👉 Join my Supplement Dispensary to find out which postpartum supplements I recommend!

The Bottom Line

Folate is essential not just in pregnancy, but for postpartum recovery and breastfeeding too. Focus on folate-rich foods like beans, leafy greens, and avocados, and let a high-quality prenatal or postnatal supplement with methylated folate fill in the gaps. And if you’ve eaten fortified foods with folic acid? Don’t stress - lower doses are safe and effective, even if you have the MTHFR variant.

Food gives you the foundation. Supplements give you peace of mind. Together, they ensure you and your baby are supported at every stage.

Folate FAQ for Pregnancy & Breastfeeding

1. Can you get too much folic acid?

Yes. The safe upper limit for adults is 1,000 mcg per day from folic acid (supplements and fortified foods). Natural folate from foods doesn’t count toward this limit. Too much folic acid can mask a vitamin B12 deficiency and may lead to unmetabolized folic acid in the blood.

2. Does folate in breast milk depend on what I eat?

Yes - your folate intake affects folate levels in breast milk. Most moms who eat a balanced diet plus a prenatal/postnatal vitamin provide enough folate through their milk, but low maternal intake can reduce milk folate levels.

3. Which is better: folic acid or methylated folate (5-MTHF)?

Both raise folate levels and support pregnancy and breastfeeding. Folic acid is well-studied and proven to prevent neural tube defects. Methylated folate (5-MTHF) is already in the active form and may be helpful for women with the MTHFR gene variant. I personally recommend methylated folate to my clients.

4. Do I need folate after pregnancy if I’m not breastfeeding?

Yes. Folate still supports tissue healing, red blood cell production, and mood regulation in the postpartum period - even if you’re not breastfeeding.

About the Author

This article was written by Marina Lane, a Registered Dietitian and Certified Lactation Counselor with a passion for helping moms nourish themselves and their babies. As a mother of two who were both breastfed until age 3, Marina combines professional expertise with personal experience to provide evidence-based advice and support to breastfeeding moms. With her background in nutrition and lactation, she offers practical, science-backed insights to help you navigate your breastfeeding journey with confidence.

Reference List (in progress)

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9. Hecker, J., Layton, R., & Parker, R. W. (2023). Adverse effects of excessive folic acid consumption and its implications for individuals with the methylenetetrahydrofolate reductase C677T genotype. Cureus, 15(3), e35926. https://doi.org/10.7759/cureus.35926

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