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Are you always feeling tired or dizzy? You might be low on folate!

Dr. Priya Sammani (MBBS)
Medically Reviewed by Dr. Priya Sammani (MBBS) ✓ Medically Reviewed
📅 Updated: Oct 18, 2026 • ⏱ 3 min read • Editorial Policy
Are you always feeling tired or dizzy? You might be low on folate!

Do you often feel tired, weak, or drained of energy throughout the day? Sometimes you might feel pale, or your head might spin when you stand up too quickly. While we often ignore these little signs, they can sometimes mean your body is missing a vital nutrient.

One common issue behind these feelings is a lack of folate, known medically as folate deficiency. Let us take a friendly, detailed look at what folate is, why your body needs it, and how you can stay healthy.

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❓ FAQ

Frequently Asked Medical Questions (FAQ)

Evidence-based clinical answers to common patient questions

What is the main difference between folate and folic acid?

Folate is the natural form of Vitamin B9 found in whole foods like vegetables and fruits. Folic acid is the man-made version added to fortified foods and used in vitamin supplements because the body absorbs it easily.

How much folate do I need every day?

Most healthy adults need about 400 micrograms (mcg) of folate daily. Pregnant women often need a higher daily dose recommended by their doctor to support the baby's healthy development.

Can cooking destroy folate in vegetables?

Yes. Boiling or overcooking vegetables at high heat for a long time can wash away or destroy their natural folate content. Eating raw salads or lightly steaming vegetables helps preserve these nutrients.

What are the best foods to eat for more folate?

Great sources include dark green leafy vegetables like spinach and gotukola, citrus fruits like oranges, beans, lentils, peanuts, eggs, and fortified grain products like bread and breakfast cereals.

How do I know if I have a folate deficiency?

A doctor can diagnose folate deficiency through a routine blood test that measures your blood folate levels. Common physical signs include persistent fatigue, weakness, and mouth sores.

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Verified Scientific & Medical References (PubMed / WHO)

✓ Peer-Reviewed Sources
  1. Folate (Vitamin B9) is essential for making red blood cells and healthy DNA.
  2. Pregnant women need enough folate to prevent severe birth defects in babies.
  3. Common signs include fatigue, mouth sores, weakness, and brain fog.
  4. You can prevent deficiency by eating dark green vegetables, citrus fruits, and beans.
  5. Blood tests can easily check your folate levels if you feel unwell.
  6. Infertility.
  7. Certain types of cancer.
  8. Cardiovascular disease.
  9. Depression.
  10. Dementia.
  11. Decreased cognitive function.
  12. Alzheimer's disease.
  13. A pale skin appearance.
  14. Shortness of breath, known as dyspnea.
  15. Irritability and quick anger.
  16. Dizziness or lightheadedness.
  17. A red, sore tongue.
  18. Painful mouth sores or mouth ulcers.
  19. A reduced ability to taste food.
  20. Memory loss or forgetfulness.
  21. Trouble focusing on tasks.
  22. Feelings of mental confusion.
  23. Trouble making decisions or solving problems.
  24. A general lack of physical strength and energy.
  25. Muscle weakness.
  26. Depression.
  27. Weight loss.
  28. Diarrhea.
  29. Digestive system disorders: Conditions like Crohn's disease or celiac disease prevent your gut from absorbing folic acid properly.
  30. Heavy alcohol use: Drinking too much alcohol often leads to poor eating habits and low nutrient intake.
  31. Overcooking vegetables and fruits: Many people love boiling or frying vegetables. However, cooking vegetables at high heat for too long destroys their natural folate. Eat fresh salads or lightly steam your veggies to keep the nutrients intact.
  32. Hemolytic anemia: This is a blood disorder where red blood cells break down too fast for your body to replace them.
  33. Certain medicines: Some anti-seizure drugs and medicines used for ulcerative colitis can block folate absorption.
  34. Kidney dialysis: Treatments for kidney failure can also lower your folate levels.
  35. Beans, lentils, and peas.
  36. Citrus fruits like oranges and grapefruits.
  37. Dark green leafy vegetables like spinach, gotukola, and drumstick leaves.
  38. Liver and organ meats.
  39. Seafood.
  40. Eggs and dairy products.
  41. Meat and poultry.
  42. Bread.
  43. Flour.
  44. Pasta.
  45. Rice.
  46. Breakfast cereals.
  47. Cleveland Clinic. Folate Deficiency: Causes, Symptoms & Treatment.
  48. Mayo Clinic. Folate (Vitamin B9) Overview and Dietary Guidelines.
  49. NHS UK. B vitamins and folic acid.
  50. Centers for Disease Control and Prevention (CDC). Folic Acid Guidance and Recommendations.
  51. National Institutes of Health (NIH) / PubMed. Folate Deficiency Anemia and Clinical signs.
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⚠️ Important: Medical articles and information on Nirogi Lanka are strictly for educational and awareness purposes and do not substitute professional medical advice, diagnosis, or treatment. Always consult a qualified physician for any medical concerns.