When people think of folic acid, they often associate it with women’s health and pregnancy. However, folic acid (vitamin B9) is equally important for men. From supporting fertility to promoting heart health, folic acid plays a crucial role in men’s overall well-being.
In this article, we’ll cover the key benefits of folic acid for men, possible side effects, and how to get the right amount through diet and supplements.
What Is Folic Acid?
Folic acid is the synthetic form of folate, a water-soluble B vitamin that helps the body make DNA and red blood cells. It’s essential for cell growth, repair, and proper functioning of the nervous system.
Benefits of Folic Acid for Men
1. Supports Male Fertility
Folic acid, especially when combined with zinc, has been shown to improve sperm quality and count, which may enhance male fertility.
2. Boosts Energy and Red Blood Cell Production
As a B vitamin, folic acid helps in the formation of healthy red blood cells, reducing the risk of anemia and fatigue.
3. Promotes Heart Health
Folic acid lowers homocysteine levels in the blood — high levels of this amino acid are linked to heart disease and stroke risk.
4. Supports Mental Health
Adequate folic acid may help regulate mood and reduce symptoms of depression by supporting neurotransmitter function.
5. May Improve Muscle and Strength Recovery
Since folate aids in DNA repair and cell growth, it can support faster recovery after exercise and muscle strain.
Sources of Folic Acid
Men can get folate naturally from foods such as:
Leafy greens (spinach, kale)
Legumes (beans, lentils)
Citrus fruits
Avocados
Fortified cereals and bread
Supplements may be recommended if dietary intake is insufficient.
Recommended Daily Intake for Men
For adult men, the recommended daily intake is about 400 mcg of folate (or folic acid). This can usually be met through a balanced diet, but supplements can help fill nutritional gaps.
Possible Side Effects of Folic Acid
When taken in proper amounts, folic acid is safe. However, excessive supplementation (over 1,000 mcg per day) may cause:
Stomach upset or bloating
Insomnia or irritability
Masking of vitamin B12 deficiency (leading to nerve issues)
⚠️ It’s important to talk with a healthcare professional before starting supplements.
Folic acid isn’t just for women — it’s an essential nutrient for men’s fertility, energy, heart health, and mental well-being. Most men can meet their needs through a balanced diet, but supplements may be beneficial in some cases.
👉 If you’re considering folic acid for fertility, energy, or overall health, consult your doctor to determine the right dosage.