Folic acid as a man

As a (whatever), focus on eating foods that give you overall good nutrition, in totality, on average over a day or few.

"Taking (any nutrient)" (i.e. supplements) is for cases where someone can't get enough, is diagnosed with a deficiency, has absorption problems, etc.

Get your greens, beans, seeds, nuts, whole grains, and other folic acid containing foods in your eating routine. As a bonus, they have lots of other nutritional benefits, in a mix that's been validated by natural selection in humans for millennia.

/nutritional curmudgeon

You can get the natural version of folic acid (vitamin B9) through food if you like.

Good dietary sources include beef liver, dark leafy vegetables, avocado, broccoli, seafood, sunflower seeds, brussel sprouts, asparagus and eggs.

My husband has folate in his multi vitamin that he takes as insurance.

I’ve also read those same studies on heart health and fertility… apparently there are current studies on folic acid and depression and hair growth.

Here is a good link to some folic acid studies in pub med - https://pubmed.ncbi.nlm.nih.gov/24940394/

So I guess to answer your question, I think food sources are always the best for vitamins and a possible multi or RDA dosage couldn’t hurt if you are looking for insurance.

Vitamin b9 is water soluble - so any extra supplementation your body doesn’t need - it will excrete.