Table of ContentsView AllTable of ContentsFolate vs. Folic Acid: Both Are Forms of Vitamin B9Importance of Vitamin B9Is Folate Better Than Folic Acid?Tips for Choosing a Folate vs. Folic Acid SupplementFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Folate vs. Folic Acid: Both Are Forms of Vitamin B9
Importance of Vitamin B9
Is Folate Better Than Folic Acid?
Tips for Choosing a Folate vs. Folic Acid Supplement
Frequently Asked Questions
While their names are used interchangeably, and both provide the same benefits, folate and folic acid come from different sources and are absorbed differently in the body.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Folate vs. Folic Acid: Both Are Forms of Vitamin B9 (Sort Of)
Folate and folic acid are both forms of vitamin B9 but are different substances. They differ in how they are created, how the body absorbs them, and how you can get them in your diet.
Evidence-Based Benefits of Folic Acid and How to Get Enough
Natural vs. Synthetic
Folate is the naturally occurring vitamin B9 in certain foods like leafy green vegetables, citrus fruits, and whole grains.
Folic acid is a synthetic (human-made) form of vitamin B9. It can be found in supplements and processed foods like flour and cereals.
Absorption
Our bodies absorb folic acid and folate differently. Folic acid is absorbed more efficiently than folate. Our bodies can absorb 50% of the folate in our diets and 85% of the folic acid.
The amount of folate in foods is measured in micrograms (mcg) of dietary folate equivalents (DFEs). To consume 400 mcg of DFE, you could eat 400 mcg of folate from foods like spinach or beans or 240 mcg of folic acid from a supplement.
Sources
Folate and folic acid are available in different types of food. Folate occurs naturally in some foods. Folic acid is added to certain foods.
Foods rich in folateinclude:
Folic acid can be found in supplements and multivitamins. Foods with folic acid often have the words “fortified” or “enriched” on them. Foods with folic acid include:
Vitamin B9 is a water-soluble vitamin (able to be dissolved in water) that is essential for our bodies. We use vitamin B9 to help produce the genetic material DNA and RNA in our bodies. This vitamin is also needed to create proteins in the cells.
Vitamin B9 also produces new red blood cells. This is especially important during rapid growth in the body, for example, during pregnancy. Vitamin B9 is also needed to break downhomocysteine, an amino acid that can be harmful at high levels.
Signs of Deficiency
Afolate deficiencyis rare because folic acid is commonly added to many foods. A low amount of folate in your body can lead tomegaloblastic anemia, which causes the body to very large yet underdeveloped red blood cells.
Possible signs of a folate deficiency include:
Signs of Too Much Vitamin B9
While rare, it is possible to consume too much folic acid. This does not occur with folate because it’s hard to eat enough folate-rich foods to reach toxicity. Folate is also not as readily absorbed as folic acid.
Limit intake to 1,000 mcg daily to avoid taking too much folic acid. Consuming more than that can mask avitamin B12 deficiency, a serious condition that can lead to irreversible damage to the brain and nervous system.
Limiting a folic acid supplement to 400 mcg is best because you will likely consume more folic acid from your diet.
While folate deficiency is rare, certain groups are at higher risk. You may require extra supplementation with folate or folic acid if you are part of any of the following groups:Pregnant people: The need for folate goes up during pregnancy.People withalcohol use disorder: Alcohol interferes with the absorption of folate.People with malabsorption conditions:Celiac disease,inflammatory bowel disease, and surgeries on digestive organs can interfere with folate absorption.People with specific gene mutations: A variant of the gene MTHFR cannot convert folate to its active form in the body.
While folate deficiency is rare, certain groups are at higher risk. You may require extra supplementation with folate or folic acid if you are part of any of the following groups:
Both folate and folic acid provide your body with the essential vitamin B9. When it comes to vitamins and minerals, it is usually better to get them naturally, from the food you eat. However, eating enough folate through natural foods alone can be difficult.
If you are at an increased risk of a folate deficiency, especially if you are pregnant, talk with your healthcare provider about taking a folic acid supplement and eating more fortified foods.
For many people, it is possible to get enough vitamin B9 through their diet with both folate-rich and folic acid–enriched foods. Many breakfast cereals provide 100% of the recommended daily value of folic acid.
Many people assigned female at birth could benefit from taking 400 to 800 mcg of folic acid daily. It is important to have sufficient levels of folic acid when you become pregnant; a low level before you know you are pregnant can lead to congenital disabilities.
To choose the rightfolic acid or folate supplement, consider the following tips:
Talk with a healthcare provider or pharmacist before choosing a folic acid supplement.
Why You Might Consider Taking Prenatal Vitamins Even If You’re Not Pregnant
Summary
Folate and folic acid are forms of vitamin B9, an essential water-soluble vitamin our bodies use to create new proteins and cells. Folate occurs naturally in certain foods like green leafy vegetables, beans, and citrus fruits. Folic acid is the synthetic form of vitamin B9, found in supplements and enriched foods, including breakfast cereals and flour.
It is uncommon to experience folate or folic acid deficiency because folic acid has been added to many foods. Some groups, especially pregnant people, are at an increased risk of a deficiency. Talk with a healthcare provider before choosing a folic acid supplement.
Frequently Asked QuestionsA folate and folic acid dose does not provide the same amount of vitamin B9. This is because the body absorbs folic acid more easily than folate.Both folate and folic acid provide your body with a needed vitamin. Talk with a healthcare provider about choosing the best folic acid supplement.Taking a folic acid supplement may improve your fertility. People who took folic acid supplements along with assisted reproductive technology (ART) were more likely to become pregnant and give birth than those who didn’t take it.
A folate and folic acid dose does not provide the same amount of vitamin B9. This is because the body absorbs folic acid more easily than folate.
Both folate and folic acid provide your body with a needed vitamin. Talk with a healthcare provider about choosing the best folic acid supplement.
Taking a folic acid supplement may improve your fertility. People who took folic acid supplements along with assisted reproductive technology (ART) were more likely to become pregnant and give birth than those who didn’t take it.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health, Office of Dietary Supplements.Folate - Health professional fact sheet.March of Dimes.Folic acid.Harvard School of Public Health.Folate (folic acid) – Vitamin B9.United States Department of Agriculture.Folate and folic acid.March of Dimes.Folic acid.Office on Women’s Health.Folic acid.U.S. Food and Drug Administration.Folate and folic acid on the nutrition and supplement facts labels.Centers for Disease Control and Prevention.General information about NTDs, folic acid, and folate.Gaskins AJ, Afeiche MC, Wright DL, et al.Dietary folate and reproductive success among women undergoing assisted reproduction.Obstet Gynecol. 2014;124(4):801-809. doi:10.1097/AOG.0000000000000477
National Institutes of Health, Office of Dietary Supplements.Folate - Health professional fact sheet.
March of Dimes.Folic acid.
Harvard School of Public Health.Folate (folic acid) – Vitamin B9.
United States Department of Agriculture.Folate and folic acid.
Office on Women’s Health.Folic acid.
U.S. Food and Drug Administration.Folate and folic acid on the nutrition and supplement facts labels.
Centers for Disease Control and Prevention.General information about NTDs, folic acid, and folate.
Gaskins AJ, Afeiche MC, Wright DL, et al.Dietary folate and reproductive success among women undergoing assisted reproduction.Obstet Gynecol. 2014;124(4):801-809. doi:10.1097/AOG.0000000000000477
Nemours KidsHealth.Folic acid and pregnancy (for parents).
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