Dec222025
A wooden spoon holding dozens of folic acid tablets, an excessive dose.

Can You Take Too Much Folic Acid?

Even the most beneficial nutrients can have unwanted effects if taken in excessive amounts. Folic acid, a water-soluble B vitamin, is vital for overall health, supporting red blood cell formation, DNA synthesis, mental health and, most famously, foetal development during pregnancy.¹ 

While folic acid supplementation is generally safe, it is still possible to consume too much. Understanding proper dosages ensures you get the benefits and avoid folate deficiency without risking potential side effects.

Can You Have Too Much Folic Acid?

Yes, taking too much folic acid can lead to complications, but it’s important to note that adverse effects are uncommon when following recommended guidelines. Folic acid overdose usually occurs through taking too many high-dose supplements rather than food intake, as natural folate from foods rarely reaches excessive levels.

Potential health consequences of overconsumption include digestive issues like nausea, bloating or gas.² In very high doses, folic acid may mask a vitamin B12 deficiency, potentially delaying diagnosis and treatment of related neurological issues.³ Although these risks exist, they are easily avoided by sticking to supplement instructions and consulting with a healthcare professional if you’re unsure about your intake.

For most healthy adults, paying attention to dosage labels and avoiding multiple overlapping high-dose supplements is sufficient to prevent any negative effects. Keeping supplements out of reach of children is also crucial, as accidental ingestion can be dangerous.

How Much Folic Acid Should You Take Per Day?

Dietary Intake vs. Supplements

Overdosing on folate from food alone is extremely unlikely. Folate-rich foods include leafy greens, legumes, fortified cereals and citrus fruits,⁴ but even consuming large servings of these foods is unlikely to reach toxic levels. The real concern comes from concentrated supplements, which can exceed the recommended upper limits if taken improperly.

Worried about overdosing through taking supplements and getting folate from your diet? If you’re sticking to the dosage instructions on your supplements, there’s very little risk of taking too much. Folic acid supplements are designed to give you the amount of folate you need, not to take you to the most you can safely have. If you take your supplements correctly and eat a folate-rich diet, you should still be well under the upper safety limits.

Recommended Daily Intake

For adults who are not pregnant, the general recommended daily intake is approximately 200 to 400 micrograms (µg) per day.¹ This applies to both men and women. Children’s needs vary depending on age:

  • 1 to 3 years: 150 µg/day
  • 4 to 8 years: 200 µg/day
  • 9 to 13 years: 300 µg/day
  • 14 to 18 years: 400 µg/day.¹

In contrast, the upper safe limit for adults is 1000 µg per day.⁵ Exceeding this limit on a regular basis increases the risk of masking vitamin B12 deficiency or causing minor gastrointestinal discomfort. Most over-the-counter folic acid supplements provide between 200 and 400 µg per tablet, which aligns well with daily requirements.¹ Always follow the instructions on the supplement packaging, and avoid combining multiple high-dose products without professional guidance.

Practical Tips

  • Take folic acid at the same time each day to help form a consistent habit and avoid accidental double doses.
  • If nausea or mild stomach upset occurs, try taking the supplement with a meal.
  • Store tablets out of reach of children to prevent accidental ingestion.
  • Discuss any ongoing health conditions or medication use with your healthcare provider before and during supplementation.

How Much Folic Acid Should You Take for Pregnancy?

Pregnant women, or those planning to conceive, have higher folic acid requirements to support foetal development, particularly during the first trimester when neural tube formation occurs.⁶ The recommended daily intake during pregnancy is 400 to 800 µg, depending on individual needs and healthcare guidance.⁷ Because neural tubes develop in the first 28 days of pregnancy – often before a pregnancy is even detected – starting folic acid supplementation before conception is strongly advised.⁶

Relying solely on dietary folate is typically not enough during early pregnancy. Even folate-rich foods like spinach, lentils and fortified cereals usually do not meet the increased requirements. That’s why health authorities recommend supplementing a healthy, balanced diet with folic acid supplements at this time, as supplements provide a reliable and practical way to reach optimal levels. If morning sickness or nausea makes supplement intake challenging, try dividing doses across the day or taking them with food.

For personalised advice, it’s always best to consult your midwife or doctor. They can confirm the exact dosage you need based on your health status, diet and whether you are taking any other medications or supplements.

Final Thoughts

Folic acid is an essential nutrient that benefits everyone, but especially those planning pregnancy. While it is generally safe, taking excessively high doses can carry risks. Maintaining consistent, recommended daily intake ensures optimal support for red blood cell production, immune function, mental wellbeing and healthy foetal development. Paying attention to dosage, following healthcare advice, and using high-quality supplements like Nutraxin Folic Acid allows you to safely enjoy the benefits of this vital nutrient.

References

  1. Centers for Disease Control and Prevention. (n.d.). Folic Acid: About. Retrieved from https://www.cdc.gov/folic-acid/about/index.html
  2. National Health Service. (n.d.). How and when to take folic acid. Retrieved from https://www.nhs.uk/medicines/folic-acid/how-and-when-to-take-folic-acid/
  3. Institute of Medicine. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academies Press.
  4. Mayo Clinic. (2023). Folate (Folic Acid). Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-folate/art-20364625  
  5. European Food Safety Authority. (2014). Scientific Opinion on the Tolerable Upper Intake Level of Folic Acid. EFSA Journal, 12(7), 1–49. Retrieved from https://www.efsa.europa.eu/sites/default/files/efsa_rep/blobserver_assets/ndatolerableuil.pdf
  6. Johns Hopkins Medicine. (n.d.). Folic Acid for a Healthy Baby. Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/folic-acid-for-a-healthy-baby
  7. National Institutes of Health. (2023). Folate (Folic Acid) – Fact Sheet for Consumers. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Folate-Consumer/