Folate vs. Folic Acid: Differences, Benefits & Uses
Folate and folic acid are both forms of vitamin B9, but they’re absorbed differently. Learn how to choose folate-rich foods, understand supplement labels, avoid unnecessary high doses, and get the right amount of folic acid to support a healthy pregnancy.
Key takeaways
- Folate is the general name for forms of vitamin B9, including those naturally found in food.[1]
- Folic acid is a specific form of vitamin B9 commonly used in supplements and fortified foods.[1]
- Your body generally absorbs folic acid more efficiently than naturally occurring food folate.[1]
- Folic acid has strong evidence for reducing the risk of neural tube defects when taken before and during early pregnancy.[3]
- Higher supplement doses aren’t automatically better and may require medical guidance.[4]
In this article
- What Are Folate and Folic Acid?
- Folate vs. Folic Acid: What Are the Main Differences?
- How Does Your Body Use Folate and Folic Acid?
- Which Foods Provide Folate or Folic Acid?
- Why Is Folic Acid Important Before Pregnancy?
- How Much Folate Do You Need?
- Are Folic Acid Supplements Safe?
- What This Means in Practice
- Frequently asked questions
- Final thoughts
Have you ever noticed folate listed on a food label, while a vitamin supplement says folic acid? Both names refer to vitamin B9, but they’re not exactly the same thing.
You can get folate from foods like spinach, lentils and beans. Folic acid, on the other hand, is commonly added to supplements and fortified foods.
So is one better than the other? Does your body use them differently, and why is folic acid especially important before pregnancy?
What Are Folate and Folic Acid?
Folate and folic acid are both forms of vitamin B9, which your body needs to make DNA, produce healthy red blood cells and support normal cell growth.[1]
Vitamin B9 belongs to the B-vitamin family and is one of the 13 essential vitamins needed for normal body function.
Folate is the general term for several forms of vitamin B9, including those naturally present in foods.[1]
Folic acid is a specific form made for use in supplements and fortified foods. It’s more stable and generally easier for your body to absorb.[1]
Neither form should automatically be considered better in every situation. The important differences involve where they come from, how your body processes them and what they’re used for.
Folate vs. Folic Acid: What Are the Main Differences?
The simplest way to compare them is to look at their sources, absorption and practical uses.
| Feature | Natural Folate | Folic Acid |
|---|---|---|
| Where it’s found | Vegetables, beans, lentils and fruit | Supplements and fortified foods |
| Form | Several naturally occurring forms of B9 | One specific form of B9 |
| Absorption | Generally less efficient | Generally more efficient |
| Stability | Can be affected by cooking and storage | More stable |
| Practical role | Contributes to everyday vitamin B9 intake | Used in food fortification and neural tube defect prevention |
Both can contribute to meeting your vitamin B9 needs. You don’t have to choose one and completely avoid the other.
How Does Your Body Use Folate and Folic Acid?
Imagine eating a bowl of lentils. The folate in your meal travels through your digestive system, where it must be prepared for absorption.
Folic acid has a different structure and also needs to be converted into forms your cells can use. Although your body can use both sources, it doesn’t absorb them at exactly the same rate.[1]
What Does DFE Mean on a Nutrition Label?
On US nutrition labels, you may see vitamin B9 listed as mcg DFE, meaning micrograms of Dietary Folate Equivalents.[1]
DFE is a way of comparing different forms of vitamin B9 while accounting for differences in absorption.
For example:
- 400 mcg of naturally occurring food folate = 400 mcg DFE.
- About 240 mcg of folic acid consumed with food = approximately 400 mcg DFE.
This helps explain why a supplement label may show two different numbers for folate and folic acid.
However, DFE values shouldn’t be confused with specific folic acid recommendations for preventing neural tube defects.[3]
Which Foods Provide Folate or Folic Acid?
Natural folate is found in many everyday foods, especially vegetables and legumes. Folic acid is usually found in foods to which manufacturers have added it.
| Food | Form of Vitamin B9 |
|---|---|
| 1. Spinach | Natural folate |
| 2. Lentils | Natural folate |
| 3. Beans | Natural folate |
| 4. Asparagus | Natural folate |
| 5. Brussels sprouts | Natural folate |
| 6. Avocado | Natural folate |
| 7. Oranges | Natural folate |
| 8. Beef liver | Natural folate |
| 9. Fortified breakfast cereals | Added folic acid, if listed on the label |
| 10. Fortified flour or bread | Added folic acid, depending on the product |
Food fortification rules vary by country, and not every cereal or bread product contains added folic acid. Check the nutrition label to see what a product provides.[1]
Some naturally occurring folate can be lost during cooking, particularly when vegetables are boiled for a long time and the cooking water is discarded.
Beef liver is rich in folate, but it isn’t recommended during pregnancy because it can also contain high amounts of preformed vitamin A.[1]
Why Is Folic Acid Important Before Pregnancy?
Early in pregnancy, a structure called the neural tube begins developing into the baby’s brain and spinal cord.[2]
This happens very early, often before someone knows they’re pregnant. If the neural tube doesn’t close properly, serious birth defects, including spina bifida, can develop.[2]
Getting enough folic acid before conception and during early pregnancy helps reduce this risk.[3]
That’s why the CDC recommends 400 mcg of folic acid every day for people who could become pregnant, from supplements, fortified foods or a combination of both, alongside a balanced diet.[2]
This recommendation is specifically supported by research on folic acid. Other forms of vitamin B9 shouldn’t automatically be assumed to have the same clinical evidence for neural tube defect prevention.[3]
Some people need different recommendations because of their medical history or previous pregnancies. Higher doses should be discussed with a qualified healthcare professional.[3]
How Much Folate Do You Need?
Your daily vitamin B9 needs depend on your age and life stage. According to the NIH, the recommended amounts for adults are:[1]
| Group | Recommended Daily Intake |
|---|---|
| Adults aged 19 and older | 400 mcg DFE |
| During pregnancy | 600 mcg DFE |
| During breastfeeding | 500 mcg DFE |
These values describe total folate intake expressed in DFE. The separate recommendation of 400 mcg of folic acid for people who could become pregnant is specifically intended to help prevent neural tube defects.[2]
Are Folic Acid Supplements Safe?
Folic acid is generally safe when taken in recommended amounts. However, taking more doesn’t automatically mean getting greater benefits.[5]
For adults, the US tolerable upper intake level is 1,000 mcg per day from synthetic folate in supplements and fortified foods, unless a healthcare professional recommends otherwise. This limit doesn’t apply to naturally occurring folate in regular foods.[1]
One important concern involves vitamin B12 deficiency. Large amounts of folic acid may improve the anemia associated with low B12 without treating the underlying nerve damage, potentially making the deficiency harder to recognize.[6]
Our guide to vitamin B12 deficiency explains why the neurological side of that problem matters more than the blood count.[8]
What About B-Complex Supplements?
Folic acid can also be found in B-complex supplements, alongside other B vitamins.
If you already take a multivitamin, prenatal supplement or B-complex product, check the label before adding a separate folic acid supplement. The amounts from different products can add up.[4]
What This Means in Practice
For most people, a varied diet that includes vegetables, beans, lentils and other folate-rich foods is a useful starting point.
When reading labels, pay attention to a few details:
- The form: Does the product contain folate, folic acid or another form of vitamin B9?
- The amount: Is it listed in mcg or mcg DFE?
- Fortified foods: Does the ingredient list actually include folic acid?
- Combined supplements: Are you already getting vitamin B9 from more than one product?
If you could become pregnant, the specific recommendations for folic acid are particularly important. For other situations, supplement needs depend on your diet, health and medical circumstances.
Frequently asked questions
Is Methylfolate Better Than Folic Acid?
Not necessarily. Methylfolate, also called 5-MTHF, is another form of vitamin B9 used in some supplements.
It can effectively increase folate levels in the blood, but that doesn’t prove it’s better for everyone or for every purpose. Folic acid remains the form with direct clinical evidence for preventing neural tube defects.[3]
What If You Have an MTHFR Gene Variant?
MTHFR is a gene involved in how your body processes folate. Some common variants can influence this process, but they don’t mean your body cannot use folic acid.
The CDC states that people with common MTHFR variants can process folic acid and don’t automatically need to change the standard recommendation.[4]
Does Folic Acid Lower Homocysteine?
Yes. Folic acid supplements can reduce homocysteine, a substance naturally present in your blood that is involved in several body processes.[4]
However, lowering homocysteine doesn’t automatically mean preventing a heart attack or other cardiovascular problems. Changes in blood-test results don’t always translate into meaningful health benefits.
Can Folic Acid Interact With Medications?
Yes. Folic acid can interact with certain medications, including some epilepsy treatments and medicines that affect folate metabolism, such as methotrexate.[4]
In some cases, folate is intentionally prescribed alongside medication to reduce particular side effects. Don’t add or stop supplements without checking how they fit with your treatment.
Final thoughts
Folate and folic acid both provide vitamin B9, but they differ in their form, stability and absorption. Natural folate is found in everyday foods, while folic acid is commonly used in supplements and fortified products.
Understanding these differences can help you make sense of food labels, choose appropriate sources of vitamin B9 and recognize why folic acid has a particularly important role before pregnancy.
References
- National Institutes of Health, Office of Dietary Supplements. Folate — Health Professional Fact Sheet. ods.od.nih.gov
- Centers for Disease Control and Prevention. About Folic Acid. cdc.gov
- Centers for Disease Control and Prevention. Folic Acid: Facts for Clinicians. cdc.gov
- Centers for Disease Control and Prevention. Folic Acid Safety, Interactions, and Health Outcomes. cdc.gov
- National Institutes of Health, Office of Dietary Supplements. Vitamin B12 — Health Professional Fact Sheet. ods.od.nih.gov
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