Folate is also known as vitamin B9. You may have heard of folic acid which is a different form of folate and is the form commonly found in supplements. Folate is needed to make red blood cells, DNA and neurotransmitters. Over 1/3 of depressed people have borderline low or low blood folate levels. Depression is a common symptom of folate deficiency which may be related to low serotonin levels.
Here are some common foods that are good sources of folate.
- Dark green leafy vegetables (spinach, turnips, romaine lettuce)
- Asparagus
- Broccoli
- Avocado
- Dried beans (black, kidney, lentils, garbanzo, navy pinto)
- Peanuts
Other foods, mainly grains, are enriched with folic acid such as:
- Cereals
- Flours
- Pasta
- Rice
- Corn meals
The recommended daily allowance is 400 mcg of folate. If you are deficient, you may need a higher dose to replete your folate levels. Check with your primary physician or another healthcare practitioner to test your vitamin and mineral levels before you start taking a high dose of folate.