Folate foods & supplements

THE BEST FOOD SOURCES OF FOLATE (source: the Fineli database)

In the Fineli database, folate consists of folic acid and various folate compounds.

• Brewer’s yeast (4.400 mcg / 100 g); a 4 g portion contains 176 mcg
• Roast liver (1.435.6 mcg / 100 g)
• Livers of various animals (1.070–1.391 mcg / 100 g)
• Kidney (419.7 mcg / 100 g)
• Dried basil (310 mcg / 100 g)
• Nettle (194 mcg / 100 g)
• Spinach (194 mcg / 100 g)
• Parsley (170 mcg / 100 g)
• Beetroot (150 mcg / 100 g)
• Chives (122.6 mcg / 100 g)
• Dark green leafy vegetable, average value (122.6 mcg / 100 g)
• Asparagus, boiled (122.5 mcg / 100 g)
• Bean casserole (120.8 mcg / 100 g)
• Kale (120 mcg / 100 g)
• Hummus (114.2 mcg / 100 g)
• Broccoli (113 mcg / 100 g)
• Broad bean meat substitute (111.1 mcg / 100 g)
• Arugula (108 mcg / 100 g)
• Brussels sprouts (86 mcg / 100 g)
• Parsnip (87 mcg / 100 g)
• Cauliflower (85.9 mcg / 100 g)
• Cashews (69.2 mcg / 100 g)
• Globe artichoke (68 mcg / 100 g)
• Organic egg, fried (66.3 mcg / 100 g)
• Walnuts (66 mcg / 100 g)
• Bean sprouts (65 mcg / 100 g)

GOOD QUALITY FOLATE SUPPLEMENTS
If a vitamin B9 supplement is needed, getting a good-quality folate supplement instead of folic acid is recommended, especially if you are unsure of the function of your MTHFR gene or its mutations. If you know that the gene has a normal function (no mutations), folic acid can also boost folate levels. If, on the other hand, your MTHFR gene has mutations, the use of folic acid may even be harmful if large doses are taken over a long time.