9 Tips to Increase Folate Absorption in Your Blood

Are you getting enough folate in your diet? Folate, also called vitamin B9, is a vital nutrient that your body needs to make new cells and stay healthy.

It’s also important for pregnant women because it helps the baby’s neural tube to develop properly.

But, it’s not just about how much folate you consume; it’s also to make sure your body absorbs it better.

That’s why we’ve put together these helpful tips to help you increase folate absorption in your blood.

Tips to Increase Folate Absorption

Having enough folate is good for your health, but it’s also important that your body uses it properly.

Here are the 9 tips to help your body absorb and use folate better.

1. Eat Folate-Rich Foods

To make sure you’re getting enough folate, start by incorporating foods that are naturally high in folate into your every day meals.

Excellent sources of folate include spinach, kale, and broccoli, as well as legumes, citrus fruits, avocados, and whole-grain products.

2. Opt for Steamed Foods

To keep the folate content in your food, try eating foods that are high in folate after steaming them lightly.

Boiling causes folate loss, so try to minimize the cooking time to retain as much of the nutrient as possible.

3. Pair Folate with Vitamin C

When you eat foods that have lots of vitamin C along with foods that contain folate, your body can absorb the folate better.

Vitamin C helps turn folate into its active form, which makes it easier for your body to use.

This way, you can get the most out of the folate you eat.

Add oranges, strawberries, kiwi, and bell peppers to your meals for an extra boost of vitamin C.

4. Avoid Overcooking

When you cook foods that have lots of folate, be careful with how long and hot you cook them. If you cook them for too long, the amount of folate can decrease.

To keep the folate content intact, it’s best to lightly sauté vegetables instead of cooking them for a long time. This way, you can make sure they still have all their healthy nutrients.

5. Take Folate Supplements

If your diet alone doesn’t provide enough folate, consider taking folate supplements to help you meet your daily requirements.

Take methylfolate, the active form of folate for optimal absorption.

6. Limit Alcohol Intake

Drinking too much alcohol makes it harder for your body to absorb and use folate. To keep your folate levels in check, it’s best to avoid alcohol completely.

7. Avoid Excessive Caffeine

Drinking a moderate amount of coffee with caffeine is usually okay, but if you have too much, it might make it harder for your body to absorb folate.

If you drink lots of caffeinated drinks, it’s good to eat more foods that are rich in folate to balance it out.

8. Manage Medications

Some medications, like antacids, anticonvulsants, and other oral contraceptives, affects how your body absorbs folate.

This means if you’re taking these medications, your body might not be able to get enough folate from the food you eat.

If you’re on these medications, talk to your healthcare provider about whether you might need extra vitamins or changes to your diet.

9. Improve Your Digestive System

To help your digestion work well, you can do a few simple things like eating a balanced diet with healthy foods. Second, make sure you engage yourself in regular exercise.

And finally, drink enough water to stay hydrated. When you do these simple things, your body will be able to absorb folate more efficiently.


Making sure your body absorbs enough folate is important for your health and well-being.

If you follow these tips in your daily life, you can help your body absorb more folate.

This will make your cells work better and support different functions in your body.

To get enough folate, make sure you eat foods high in folate along with foods that have vitamin C.

And when you cook your food, use methods that help keep the folate content as high as possible.

By making these changes, you can improve how your body absorbs folate and boost your overall health.

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