Folate is the one B vitamin plant eaters rarely have to think about. The name comes from foliage, and the diet is built on exactly that.
Vegan Brief·Evidence last reviewed July 16, 2026
This is a summary of the cited evidence, not medical advice.
Adult RDA400 mcg DFE/day
Top plant sourcesLeafy greens, legumes, beans
Vegan riskLow
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The vitamin named for leaves
Folate, vitamin B9, takes its name from the Latin for leaf, which tells you where to find it. It is naturally spread across many foods, with plants prominent.
Primary source 01 / 01
Folate is naturally present in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products, meat, poultry, and grains
Dark green leafy vegetables, beans, peas and nuts are all high in folate, so a varied vegan diet usually delivers plenty. This is the opposite of B12: folate is one of the vitamins plant eaters tend to get in abundance rather than have to supplement.
The one time to be deliberate is pregnancy, when folate needs rise and adequate intake in the earliest weeks lowers the risk of neural tube defects. Health bodies advise anyone who might become pregnant to take a folic acid supplement, and that advice applies to everyone regardless of diet, not vegans in particular.
Vitamin B12 on a vegan dietThis is the one nutrient the evidence is blunt about: plant foods are not a reliable source, so vegans need a supplement or fortified foods. Full stop.
Iron on a vegan dietPlants have iron, just the kind your body absorbs less easily. The government fact sheet quantifies exactly how much less, and what raises the odds in your favor.
Choline on a vegan dietCholine is the nutrient nobody talks about until pregnancy, and the richest sources are animal foods. The plant list is real but shorter, and most people of any diet already fall short.
Frequently asked
Do vegans get enough folate?
Usually yes, often more than average. Folate is rich in dark green leafy vegetables, legumes and other plant foods, so a varied vegan diet tends to supply it well.
Do vegans need a folate supplement?
Not typically, thanks to the plant-heavy diet. The exception, which applies to everyone, is pregnancy: a folic acid supplement is advised before and in early pregnancy to reduce the risk of neural tube defects.
The primary sources
The documents this page quotes. Read them yourself.
