Folate vs folic acid: the difference everyone planning a baby should know
Folate and folic acid are two words for the same vitamin: B9. The difference lies in the form. The confusion is common, especially for anyone planning a baby and reading labels. Here we sort out what actually separates them and why it matters – both for those trying to conceive and for everyone else who wants to understand their intake.
What is the difference between folate and folic acid?
Folate is the collective name for the naturally occurring form of B9, found in foods such as leafy greens, legumes and liver. Folic acid is the manufactured, stable form used in supplements and food fortification. Both are converted in the body into the active form, 5-MTHF, which is what the cells actually use.
| Property | Folate | Folic acid |
|---|---|---|
| Origin | Naturally in food | Synthetic (supplements, fortification) |
| Stability | Sensitive to heat and light | Stable, withstands storage and cooking |
| Absorption | Around 50 percent | Higher, close to 85 percent with food |
| Mainly used | Through the diet | Supplements before and during pregnancy |
Why is folic acid so important when planning a baby?
Folate is needed for cell division and for the baby's neural tube to close correctly early in pregnancy – often before you even know you are pregnant. That is why health authorities recommend that anyone who could become pregnant takes a folic acid supplement from the moment they stop using contraception.
The recommendation is 400 micrograms of folic acid per day, starting at least one month before pregnancy and continuing through the first three months. It is about filling your stores in time, since the neural tube closes as early as around week four.
B-Komplex contains folate together with B12 and the other B vitamins – folate contributes to normal cell division and to maternal tissue growth during pregnancy.
See current price »How much folate do you need day to day?
For adults in general, the reference intake is around 300 micrograms of folate per day according to the Nordic nutrition recommendations. Pregnant women have a higher requirement. You can get a long way with your diet, but right before and early in pregnancy food is rarely enough, which is why a supplement is recommended.
Good food sources of folate:
- Green leafy vegetables – spinach, kale, lettuce
- Legumes – lentils, chickpeas, beans
- Broccoli and Brussels sprouts
- Oranges and other citrus fruits
- Whole grains and wheat germ
Since folate is sensitive to heat, some of it is lost during boiling. Steam your vegetables or eat them raw when you can.
Folate, folic acid and B12 are connected
Folate and B12 work closely together in the formation of red blood cells. High doses of folic acid can mask a B12 deficiency by hiding the changes in your blood count while nerve symptoms progress. It is therefore wise to keep an eye on both – read more about B12 deficiency and its symptoms and about what the B vitamins do together.
Should you choose folate or folic acid in a supplement?
For pregnancy protection, folic acid has the strongest scientific backing, since that is the form used in the studies behind the recommendations. Some products use the active form (methylfolate), which can be an option for people with reduced conversion. If in doubt, ask your pharmacist or midwife. Also see our guide to the best B-complex and our fertility collection.
What is MTHFR and why is methylfolate being talked about?
For the body to use folate and folic acid, the substance needs to be converted into the active form, 5-MTHF. The enzyme responsible for part of that step is called MTHFR. Some people have gene variants that make the conversion less efficient, and for them the active form methylfolate has been highlighted as an alternative.
For the vast majority, however, ordinary folic acid works perfectly well, and it is the form the official recommendations are based on. If you have been told you carry an MTHFR variant or are wondering about methylfolate, that is a question for your midwife or doctor rather than something to guess at yourself.
Is folate only for women?
No. Folate is needed for cell division in everyone and plays a part in the normal formation of red blood cells regardless of sex. The specific recommendation of 400 micrograms of folic acid is aimed at anyone who could become pregnant, since it concerns the baby's early development. But men also benefit from adequate folate through a varied diet.
If you want to cover folate along with the rest of the B family, a B-complex is an easy way to do it. Just remember that specific pregnancy support should follow the dosage your midwife advises.
How to get more folate from your food
Folate is easily destroyed by heat and long cooking times, and some of it leaches into the cooking water. With a few habits you keep more of the folate in what you cook.
- Steam vegetables briefly instead of boiling for a long time
- Eat leafy greens and citrus raw when possible
- Rinse legumes but do not boil them to a mush
- Combine several folate sources across the day rather than one big serving
Diet lays the foundation, but remember that the key recommendation before pregnancy is about a folic acid supplement – precisely because food is rarely enough during that period. For the rest of life, a varied diet with leafy greens and legumes is usually sufficient.
Common misconceptions about folic acid
Since the word appears everywhere around pregnancy, it is easy to get things wrong. A couple of points are worth straightening out.
- "I can start once I know I'm pregnant." Preferably not – the neural tube closes as early as around week four, so the supplement should start before then.
- "As long as I eat plenty of spinach, that's enough." Diet helps, but food is rarely sufficient right before and early in pregnancy, which is why a supplement is recommended.
- "Folate and folic acid are completely different substances." They are the same vitamin in different forms, differing mainly in absorption and stability.
If you are unsure what applies to you, your midwife and pharmacist are the best sources – they can advise based on your situation and any medication you take.
Frequently asked questions
Are folate and folic acid the same thing?
They are the same vitamin, B9, but in different forms. Folate is the natural form in food, folic acid the synthetic one in supplements and fortified foods. The body converts both into the active form. The practical difference is that folic acid is absorbed more efficiently and is more stable during storage and cooking.
When should you start taking folic acid when trying to conceive?
The recommendation is to start at least one month before you try to conceive and continue through the first three months. The neural tube closes very early, often before the pregnancy is known, so your stores need to be filled in advance. The dose usually given is 400 micrograms per day.
Can you get too much folic acid?
A high intake over a long period can hide signs of B12 deficiency and should be avoided. For adults, there is an upper limit for folic acid from supplements and fortification. Stick to the recommended dose and ideally combine it with B12. Consult your doctor if you are considering higher doses than those stated.
Is folate from food enough?
Day to day, a varied diet with leafy greens and legumes can cover the requirement for many people. But before and early in pregnancy, food is rarely enough, since the requirement rises and folate is lost through heating. That is why a folic acid supplement is recommended specifically during that period.