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- Adult men need 400 mcg DFE of folate a day, which a balanced diet with fortified foods can usually provide.
- The upper limit for folic acid from supplements and fortified foods is 1,000 mcg a day for adults.
- Evidence does not support claims that folic acid boosts fertility, testosterone, hair growth, or energy in men who already get enough folate.
- A real deficiency, often linked to heavy alcohol use, malabsorption, or certain medicines, should be diagnosed and treated, with B12 checked first.
Most men do not need a folic acid supplement. Healthy adult men need 400 mcg DFE of folate a day, which a balanced diet that includes fortified foods can usually provide, and claims that extra folic acid boosts fertility, testosterone, hair growth, or energy are unproven in men who already get enough.1
Folate is still essential for every man, and a real deficiency should be found and treated.1 This page covers what folate does, how much men need, who is at risk of running low, and an honest look at popular claims.
Do men need folic acid?
Men need folate (vitamin B9) just as much as anyone else. Folate coenzymes help make DNA and RNA, process amino acids, and turn homocysteine into methionine.1 Folate matters most where cells divide quickly, such as in the bone marrow that makes red blood cells.1
What men usually do not need is a dedicated supplement. A balanced diet can meet the adult RDA of 400 mcg DFE, especially with fortified foods.1 Since 1998, U.S. enriched grains such as many breads, flours, cereals, rice, and pasta have been fortified with folic acid.21
Folic acid is one specific form of folate, used in supplements and fortified foods.3 If the terms are confusing, our guide to folate vs folic acid explains the difference.
How much folic acid do men need?
| Age | Recommended intake (all folate) | Upper limit (folic acid from supplements and fortified foods) |
|---|---|---|
| 14 to 18 years | 400 mcg DFE/day1 | 800 mcg/day1 |
| 19 and older | 400 mcg DFE/day1 | 1,000 mcg/day1 |
Two units appear here, and they are not the same:
- mcg DFE (Dietary Folate Equivalents) counts all folate, adjusted for absorption. 400 mcg of folic acid taken with food equals about 667 mcg DFE.1
- mcg folic acid counts only the manufactured form. The upper limit is written in mcg folic acid, not mcg DFE, and natural food folate does not count toward it.1
Common adult supplements contain 400 to 800 mcg folic acid, which labels often show as 680 to 1,360 mcg DFE.1 A 1 mg tablet equals 1,000 mcg folic acid, which is the full adult upper limit before counting any fortified food.1 For more on doses, see how much folic acid should I take.
Folic acid for men: claims graded by evidence
Many men's supplements promise more than the science supports. Here is where the main claims stand.
| Claim | Evidence grade | What the evidence shows |
|---|---|---|
| Treats folate-deficiency anemia | Established | Corrects megaloblastic anemia when deficiency is confirmed and B12 has been assessed.45 |
| Lowers homocysteine | Established (biomarker only) | Lowers the number, but trials generally show no fewer heart attacks or cardiovascular deaths.1 |
| Reduces stroke risk | Possible | Modest reduction in some studies, mainly in populations without fortification or with low baseline folate.61 |
| Boosts male fertility or sperm | Unsupported in folate-replete men | No proof of benefit without a diagnosed deficiency or specialist indication.1 |
| Raises testosterone | Unsupported | Not supported in men with adequate folate status.1 |
| Regrows hair | Unsupported | Folate supports new cell production, but supplements are not proven to grow hair in non-deficient people.31 |
| Increases energy | Unsupported | Fatigue from true deficiency anemia improves with treatment; extra folic acid is not proven to energize replete people.1 |
| Prevents dementia | Unsupported | Most trials show no prevention in adequately nourished people.1 |
| Prevents cancer | Unsupported | Not an evidence-based cancer-prevention strategy.6 |
For the full graded table across all outcomes, see folic acid benefits.
Fertility and testosterone: what we can and cannot say
Folate is necessary for normal cell biology in every sex, and that includes the cells involved in reproduction.1 It is reasonable for a man with a diagnosed deficiency to have it corrected.
What the evidence does not support is the broad promise that folic acid boosts fertility or testosterone in men who already have adequate folate.1 Such claims should be treated as unproven unless they are tied to a specific diagnosed deficiency or a specialist's plan.1
Hair, energy, and heart health
Hair
CDC notes that folic acid helps the body make new cells, including hair, skin, and nail cells. That biological role does not mean supplements make hair grow in people whose folate status is already adequate.3 A deficiency can cause pigment changes in hair, skin, or nails, and correcting it is a different matter from using folic acid as a hair-loss product.1
Energy
Folate-deficiency anemia can cause fatigue, weakness, and trouble concentrating.1 But these symptoms are nonspecific and overlap with B12 deficiency, iron deficiency, thyroid disease, and many other problems, so tiredness alone does not mean you need folic acid.78
Heart
Folic acid lowers homocysteine, but trials generally do not show fewer heart attacks, cardiovascular deaths, or total cardiovascular events.1 A modest stroke reduction appears in some studies, mostly in populations without food fortification. That does not justify routine self-supplementation as a heart treatment in the U.S.61
Which men are at risk of low folate?
Isolated folate deficiency is uncommon with a fortified U.S. food supply, and it often occurs alongside other nutrient deficiencies.1 Risk is higher with:
- Low dietary intake.1
- Alcohol use disorder. Alcohol can reduce absorption and liver uptake, speed up folate breakdown, and increase urinary loss, and heavy drinking often comes with a poor diet.1
- Malabsorption, celiac disease, or inflammatory bowel disease.1
- Bariatric or other stomach surgery.1
- Medicines that affect folate, such as methotrexate, certain antiseizure drugs (phenytoin, carbamazepine, valproate), sulfasalazine, or trimethoprim.19
Signs of deficiency can include fatigue, weakness, headache, palpitations, shortness of breath, and a sore tongue or mouth.1 Read more on folic acid deficiency symptoms.
Safety for men taking folic acid
At normal doses, folic acid is very well tolerated. Minor effects can include nausea, reduced appetite, gas, or bloating.10 More is not better: high doses should have a defined reason, a set duration, and a clinician overseeing them.116
Men in cancer treatment should review every supplement with their oncology team, because folate can interfere with some treatments.6 Anyone on prescription medicines should tell their clinician and pharmacist about all vitamins they take.12
Frequently asked questions
Should men take folic acid?
Does folic acid increase sperm count or male fertility?
Evidence does not support broad claims that folic acid boosts fertility in men who already have enough folate 1. Folate is needed for normal cell biology, so a true deficiency should be corrected, but extra folic acid is not a proven fertility treatment.
Does folic acid raise testosterone?
No reliable evidence shows that folic acid raises testosterone in men with adequate folate status 1. Claims like this should be treated as unproven unless tied to a specific diagnosed deficiency or specialist indication.
Can folic acid help with hair loss in men?
How much folic acid can a man take safely?
Should a man take folic acid if his partner is trying to get pregnant?
Sources
- NIH Office of Dietary Supplements. Folate - Health Professional Fact Sheet.
- U.S. Food and Drug Administration (FDA). Fortifying Corn Masa Flour Products with Folic Acid.
- Centers for Disease Control and Prevention (CDC). About Folic Acid.
- PubMed Central, NIH. Excess Folic Acid and Vitamin B12 Deficiency (Miller, 2024).
- NHS (UK National Health Service). Folic Acid: Medicine Information.
- Centers for Disease Control and Prevention (CDC). Folic Acid Safety, Interactions, and Health Outcomes.
- PubMed Central, NIH. Diagnosis and Treatment of Macrocytic Anemias in Adults (Nagao, 2017).
- National Heart, Lung, and Blood Institute (NHLBI). Anemia in Brief.
- NHS Specialist Pharmacy Service. Managing interactions with methotrexate.
- NHS (UK National Health Service). About folic acid.
- Centers for Disease Control and Prevention (CDC). MTHFR Gene Variant and Folic Acid Facts.
- MedlinePlus Magazine, NIH. Did You Know? Supplements and Medications Can Interact in Unexpected Ways.
This article is for general education and is not medical advice. Doses and needs differ from person to person, so talk with your clinician or pharmacist about your situation. Read our editorial policy and medical disclaimer.
