What are the symptoms of folate deficiency?

Folate deficiency might not be something you think about every day, but it can have a significant impact on your health and wellbeing. From fatigue to mouth ulcers, the symptoms can be surprisingly diverse. The good news? It’s manageable once identified, and an at-home blood test can help you take that first important step.

This article explores the common symptoms of folate deficiency, what causes it, and how to prevent it. We’ll also explain how an easy at-home blood test can give you the clarity you need to take control of your health.

What is folate and why is it important?

Folate, also known as vitamin B9, is an essential nutrient that helps your body make healthy red blood cells and supports DNA synthesis. It plays a vital role in energy production, cell division, and the proper function of your nervous system.

Folate is found in foods like leafy greens, legumes, citrus fruits, and whole grains. However, some people don’t get enough from their diet, or their body might struggle to absorb it efficiently.

Common symptoms of folate deficiency

Recognising folate deficiency can be difficult because many of the symptoms are quite general and easy to attribute to other causes like stress, poor sleep, or low iron. That’s why it’s important to look at the full picture. If you’re experiencing more than one of the symptoms below, it might be time to investigate further:

Persistent tiredness or fatigue
Low energy or feeling faint
Pale skin
Shortness of breath (even with mild activity)
Heart palpitations
Mouth ulcers or a sore, red tongue
Cognitive issues like forgetfulness or trouble concentrating
Mood changes, including irritability or low mood
Headaches

What causes folate deficiency?

There are several reasons why someone might become deficient in folate. These include:

1. Diet low in folate-rich foods

Not eating enough leafy greens, fruits, and fortified grains can lead to a deficiency over time.

2. Digestive disorders

Conditions like coeliac disease or inflammatory bowel disease (IBD) can interfere with nutrient absorption.

3. Increased need for folate

Periods of rapid growth (such as pregnancy), or healing after illness or surgery, can increase your body’s need for folate.

4. Alcohol consumption

Heavy or regular alcohol use can affect folate absorption and increase loss from the body.

5. Certain medications

Some medicines, including methotrexate (an immunosuppressant medication) and anticonvulsants (anti seizure medication), may reduce folate levels.

How is folate deficiency diagnosed?

Since the symptoms can mimic other conditions like iron deficiency anaemia or low B12 levels, a blood test is the only reliable way to confirm if you have low folate levels.

According to guidance from the British Society for Haematology, testing folate alongside vitamin B12 is recommended, as deficiencies in these vitamins often overlap.

This is where at-home testing comes in. You don’t need to wait for a GP appointment or take time off work. A simple finger-prick test can be done in the comfort of your home, with lab-accurate results sent directly to you.

Lifestyle and dietary tips to improve folate levels

If your folate levels are low, the good news is that lifestyle and diet changes can make a big difference.

Folate-rich foods to include:

Spinach, kale, and other leafy greens
Lentils, chickpeas, and kidney beans
Oranges, lemons, and bananas
Wholemeal bread and fortified cereals

Other supportive habits:

Reduce alcohol intake
Avoid smoking, which can impair nutrient absorption
Discuss with a medical professional before starting any supplements, especially if you’re on medication

Many people find that once they address their folate levels, their energy, mood, and focus noticeably improve.

When should you test for folate deficiency

You should consider a folate test if you:

Frequently feel tired, weak, or light-headed
Have recurring mouth ulcers or an inflamed tongue
Experience memory or concentration issues
Eat a restricted diet (e.g. vegan, low-carb)
Have a health condition that affects digestion
Considering starting a family

Testing is especially useful if you’ve tried improving your diet but still don’t feel better.

How at-home testing can help

An at-home blood test can be a valuable tool for understanding whether folate deficiency is contributing to your symptoms. It’s quick, convenient, and empowers you to take control of your health without needing a GP appointment. If your results show low folate, you’ll be able to make informed decisions - whether that’s adjusting your diet, adding a supplement, or speaking to a healthcare professional.

MyHealthChecked’s Vitamins & Minerals Profile Blood Test measures your folate levels along with key nutrients including vitamin D, vitamin B12 and iron. This test is designed to help identify imbalances or deficiencies that might be affecting your energy, mood, or general wellbeing. The process is simple: collect a finger-prick blood sample at home, return it in the pre-paid packaging, and receive your results through a secure online portal.

Your personalised report will also include easy-to-follow advice to help you take the next step - whether that's making dietary changes or seeking further support from a healthcare professional. It’s a convenient way to gain valuable insight into your nutritional status and start making meaningful changes.

In summary

Folate deficiency is more common than many people realise and can often go unnoticed due to its wide-ranging symptoms like tiredness, poor concentration, and recurring mouth ulcers. If you’ve been experiencing these signs, checking your folate levels at home using MyHealthChecked’s Vitamins & Minerals Profile Blood Test is an easy first step to understanding your health and getting back to your best.

Reviewed by Dr Dave Nichols

References

1. UpToDate. Clinical manifestations and diagnosis of vitamin B12 and folate deficiency. https://www.uptodate.com/contents/clinical-manifestations-and-diagnosis-of-vitamin-b12-and-folate-deficiency

2. NHS. Vitamin B12 or folate deficiency anaemia - Symptoms. Updated 20 February 2023. https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/symptoms

3. GPnotebook. Folate deficiency. Last reviewed 22 April 2024. https://gpnotebook.com/en-GB/pages/haematology/folate-deficiency

4. NICE CKS. Anaemia - B12 and folate deficiency: Signs and symptoms.https://cks.nice.org.uk/topics/anaemia-b12-folate-deficiency/diagnosis/signs-symptoms/

5. BSH. Diagnosis of B12 and Folate Deficiency. Updated 20 November 2024. https://b-s-h.org.uk/guidelines/guidelines/diagnosis-of-b12-and-folate-deficiency

6. Patient.info. Folic Acid Deficiency Anaemia.https://patient.info/allergies-blood-immune/anaemia-leaflet/folic-acid-deficiency-anaemia

7. UpToDate. Causes and pathophysiology of vitamin B12 and folate deficiencies. March 2017.https://www.uptodate.com/contents/causes-and-pathophysiology-of-vitamin-b12-and-folate-deficiencies