Yes, men can take folic acid, and they need folate (vitamin B9) every day for normal blood formation, cell division and homocysteine metabolism. Adult men need about 300 µg of folate a day, which a varied diet with vegetables, legumes and wholegrains usually provides. A moderate supplement can fill a gap, but men should not take more than 1,000 µg of folic acid a day without medical advice, and the largest trial found that extra folic acid did not improve male fertility.
Key facts about folic acid for men
- Folate is the natural form of vitamin B9 in food; folic acid is the stable form used in supplements and fortified foods.
- Daily need for adult men (D-A-CH reference values): 300 µg of folate equivalents; EFSA sets an adequate intake of 330 µg, and the United States recommends 400 µg.
- Upper limit: 1,000 µg of folic acid a day from supplements and fortified foods; folate from food has no upper limit.
- The nutrient reference value (NRV) on supplement labels is 200 µg.
- Good sources per 100 g: cooked lentils about 180 µg, raw spinach about 190 µg, cooked chickpeas about 170 µg.
What does folic acid do for men?
Folic acid helps the body make new cells and red blood cells, in men just as in women. In the EU and Switzerland, the following health claims are authorised for folate. It contributes to:
- normal blood formation;
- normal amino acid synthesis;
- normal homocysteine metabolism;
- normal psychological function;
- the normal function of the immune system;
- the reduction of tiredness and fatigue;
- the process of cell division.
Because the body constantly renews blood cells, the lining of the gut, skin cells and sperm cells, a steady supply of folate is needed throughout adult life. Folate works together with vitamin B12 and vitamin B6, which is why the three are often combined. For an overview of the whole group, see what each B vitamin does.
How much folic acid should a man take a day?
Most healthy men do not need a folic acid supplement at all: about 300 µg of folate a day from food is enough. If your diet is low in vegetables and legumes, a supplement with 100 to 200 µg of folic acid is a sensible top-up. The well-known advice to take 400 µg of folic acid before and during early pregnancy applies to women, not to their partners.
Folate equivalents account for the better absorption of folic acid: 1 µg of folic acid from a supplement counts as about 2 µg of food folate. Do not exceed 1,000 µg of folic acid a day from supplements and fortified foods unless your doctor prescribes it.
Why would a doctor prescribe folic acid for a man?
A doctor prescribes folic acid to a man mainly to correct a diagnosed folate deficiency or to offset a medicine that lowers folate. Typical situations are:
- Folate deficiency anaemia: a blood test shows large, immature red blood cells and low folate; the dose is usually higher than in normal supplements and given for a limited time.
- Methotrexate therapy: men taking low-dose methotrexate for rheumatoid arthritis or psoriasis are usually given folic acid on a different day to reduce side effects.
- Some anti-seizure medicines and sulfasalazine, which can lower folate levels.
- High alcohol intake, coeliac disease or other gut conditions that reduce absorption, and kidney dialysis.
In each case the dose and duration depend on the cause, and vitamin B12 is checked first, because folic acid alone can hide a B12 deficiency.
Signs of low folate in men
Folate deficiency develops over a few months and often shows the same signs as vitamin B12 deficiency:
- tiredness, weakness and a lack of energy;
- pale skin, shortness of breath and a fast heartbeat on exertion;
- a sore, red tongue and mouth ulcers;
- irritability, low mood and difficulty concentrating.
Men at higher risk are those who eat few vegetables and legumes, drink alcohol regularly, have a gut condition or take one of the medicines above. A blood test for folate and vitamin B12 confirms a deficiency. Read more about vitamin B12 deficiency signs.
Does folic acid help male fertility?
Not beyond avoiding a deficiency, according to the best evidence so far. Sperm production involves rapid cell division, which needs folate, so folic acid is often included in "male fertility" supplements, usually with zinc. Small early studies suggested that this combination might improve sperm counts.
The largest and most rigorous study did not confirm it. In the Folic Acid and Zinc Supplementation Trial, published in JAMA in 2020, 2,370 men whose partners were planning fertility treatment took 5 mg of folic acid and 30 mg of zinc or a placebo every day for six months. The supplement did not improve semen quality or the chance of a live birth, and the men taking it had slightly more sperm DNA fragmentation.
The practical advice for couples trying to conceive: the woman takes 400 µg of folic acid a day; the man eats well, limits alcohol and does not smoke. Two minerals carry authorised claims in this area: zinc contributes to normal fertility and reproduction, and selenium contributes to normal spermatogenesis. Our guide to fertility vitamins for men and women covers both partners, and the benefits of zinc explains the mineral in more detail.
Is folic acid bad for men? High doses and prostate health
Folate from food is not bad for men, and moderate folic acid supplements are considered safe. The caution concerns long-term high doses.
- In a randomised trial published in 2009, men who took 1,000 µg of folic acid daily for several years had more prostate cancer diagnoses than men on a placebo. Folate from food was not associated with a higher risk in the same study.
- A 2013 meta-analysis of randomised trials with about 50,000 participants found no significant increase in overall cancer incidence over about five years of folic acid supplementation.
- High doses of folic acid can mask the anaemia of a vitamin B12 deficiency while nerve damage progresses, which matters especially for older men and vegans.
The question is not settled, so the sensible approach for men is food first, a moderate supplement if needed, combined with vitamin B12, and no long-term high doses without a doctor's advice.
Best food sources of folate
Leafy greens and legumes are the richest sources. Folate is sensitive to heat and light, so steam vegetables briefly and eat some raw.
| Food | Folate per 100 g (approx.) |
|---|---|
| Wheat germ | 280 µg |
| Spinach, raw | 190 µg |
| Lentils, cooked | 180 µg |
| Chickpeas, cooked | 170 µg |
| Asparagus, cooked | 150 µg |
| Broccoli, cooked | 110 µg |
| Avocado | 80 µg |
| Brussels sprouts, cooked | 60 µg |
| Egg, boiled | 45 µg |
| Orange | 30 µg |
A portion of lentils or chickpeas with a side of greens covers most of a man's daily need.
Folic acid in Sanbera formulas for men
Sanbera uses moderate, nutritional amounts of folic acid, always combined with vitamin B12 and B6. Per daily serving of three tablets:
- Daily Essential Men: 100 µg folic acid (50% NRV), with vitamin B12 1.88 µg (75% NRV), vitamin B6 1.4 mg (100% NRV), zinc 4 mg (40% NRV) and selenium 12.5 µg (23% NRV).
- Nightly Reload Men: 100 µg folic acid (50% NRV), with vitamin B12 1.88 µg (75% NRV) and vitamin B6 0.7 mg (50% NRV).
Together the two formulas provide 200 µg of folic acid a day, a fifth of the upper limit, designed to complement folate from food. Folate and vitamin B12 contribute to normal blood formation and, with vitamin B6, to normal homocysteine metabolism and the reduction of tiredness and fatigue. In Daily Essential Men, zinc contributes to normal fertility and reproduction and selenium to normal spermatogenesis. Women's needs differ around pregnancy; see why women need folic acid.
Frequently asked questions
Can a man take folic acid every day?
Yes. Taking a moderate dose of folic acid every day, for example 100 to 400 µg in a multivitamin or B-complex, is safe for men. Stay below 1,000 µg a day from supplements and fortified foods unless your doctor prescribes more, and choose a product that also contains vitamin B12.
Should men take folic acid when trying to conceive?
It is not necessary if your diet is varied. The largest trial, with 2,370 men, found that high-dose folic acid with zinc did not improve semen quality or live birth rates. The 400 µg recommendation before pregnancy applies to the woman. Men should focus on a balanced diet, limiting alcohol and not smoking.
What happens if a man takes too much folic acid?
Short-term, usually nothing noticeable. Long-term doses above 1,000 µg a day can hide a vitamin B12 deficiency, so nerve damage may go unnoticed, and one trial found more prostate cancer diagnoses with 1,000 µg daily. Folate from food carries no such risk. Use high doses only on medical advice.
Which folic acid is best for men?
For most men, a moderate dose (100 to 400 µg) of folic acid or methylfolate combined with vitamin B12 is the best choice. Methylfolate (5-MTHF) is an active form that does not need converting; plain folic acid is well studied and stable. A single high-dose product is not better for healthy men.
Folate or folic acid: which is better for men?
Both provide vitamin B9. Folic acid is more stable and better absorbed from supplements, while food folate comes with fibre and other nutrients. Food should be your main source: legumes, leafy greens and wholegrains. A supplement is useful when your diet falls short or your doctor finds low levels.
Sources
- National Institutes of Health, Office of Dietary Supplements: Folate, Health Professional Fact Sheet
- Schisterman EF et al. Effect of folic acid and zinc supplementation in men on semen quality and live birth among couples undergoing infertility treatment. JAMA, 2020.
- Figueiredo JC et al. Folic acid and risk of prostate cancer: results from a randomized clinical trial. Journal of the National Cancer Institute, 2009.
- Vollset SE et al. Effects of folic acid supplementation on overall and site-specific cancer incidence during the randomised trials. The Lancet, 2013.
- German Nutrition Society (DGE): Reference values for folate
- European Commission: EU Register of nutrition and health claims
This article is for general information and does not replace advice from a doctor or pharmacist. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.