Folate vs Folic Acid Explained
Planning a pregnancy, or just noticed "methylfolate" on a label and wondered how it differs from folic acid? This guide explains the forms of folate, how DFE units work, the amounts commonly advised before and during early pregnancy, the EFSA upper limit and which medicines need a pharmacist's check.
What folate is and what it does
Folate is vitamin B9, a water-soluble B vitamin. "Folate" is the umbrella term and also the name for the forms found naturally in food, while "folic acid" is the stable, synthetic form used in most supplements and fortified foods. The body converts both into the active form, 5-methyltetrahydrofolate (5-MTHF).
Folate is needed to make DNA and to build new cells, which is why it gets so much attention around pregnancy, when cells divide rapidly. It also works closely with vitamin B12. The EU-authorised wordings for folate, including one specifically about pregnancy, are listed in the claims box below together with the conditions a product must meet.
Forms you'll see on labels
| Form | What to know |
|---|---|
| Folic acid | The most studied form and the one used in official pregnancy guidance. Stable in tablets and well used by the body. |
| L-methylfolate (5-MTHF), calcium salt | An active form that does not need conversion. Sometimes chosen by people with the MTHFR gene variant, though guidance for women who could become pregnant still refers to folic acid. |
| 5-MTHF glucosamine salt | Another active form, often sold under a trade name. |
| Food folate | Found in leafy greens, legumes and liver. Less stable during cooking and storage than folic acid. |
| Folinic acid (calcium folinate) | Mostly used in medicines prescribed by a doctor. |
How much folate: NRV, typical amounts and upper limit
- EU NRV: 200 µg a day.
- Common supplement amounts: 200 µg in many multivitamins; 400 µg in pregnancy and pre-conception products.
- Before and in early pregnancy: the NHS advises 400 µg of folic acid a day from before conception until week 12 of pregnancy. Some people are prescribed a higher dose by their doctor, which should only be taken on medical advice.
- Upper limit (EFSA, 2023): 1,000 µg a day for adults, including during pregnancy and breastfeeding. This covers folic acid and 5-MTHF from supplements and fortified foods combined; folate naturally present in food does not count. Limits for children are lower: 200 µg (ages 1–3), 300 µg (4–6), 400 µg (7–10), 600 µg (11–14) and 800 µg (15–17).
Understanding DFE: some labels show folate in µg DFE (dietary folate equivalents) because the body uses folic acid more efficiently than food folate. 1 µg of folic acid equals about 1.7 µg DFE, so 400 µg DFE corresponds to roughly 240 µg of folic acid.
Good food sources include spinach and other dark leafy greens, asparagus, Brussels sprouts, chickpeas, lentils, beans, oranges and fortified breakfast cereals. Explore pregnancy-focused formulas in our pregnancy collection.
Who should check with a doctor or pharmacist first
- Anyone taking anti-seizure medicines such as phenytoin, carbamazepine or valproate: these can lower folate levels, and folate supplements may change the levels of these medicines.
- People taking methotrexate or sulfasalazine, which interact with folate.
- Anyone with low or unknown vitamin B12 status, including older adults and vegans: high folic acid intakes can hide the signs of low B12, so B12 should be checked.
- People who are pregnant, planning a pregnancy or breastfeeding should confirm the right dose with their doctor, especially with a personal or family history that may call for a different amount.
- Children: check the age on the pack and ask a doctor or pharmacist.
How to read a folate label
- Look for the form: "folic acid", "L-methylfolate" or "5-MTHF".
- Check the unit: µg folic acid and µg DFE are not the same number. A label stating "680 µg DFE (400 µg folic acid)" is giving the same amount two ways.
- Read the %NRV: 400 µg of folic acid is 200% NRV.
- Add up your products: folic acid appears in multivitamins, B complex, iron and hair formulas. Keep the total from supplements and fortified foods within 1,000 µg a day unless your doctor advises otherwise.
- Check whether vitamin A is included if you are pregnant; UK guidance is to avoid supplements containing retinol during pregnancy.
Bahrain and GCC notes
If you are planning a pregnancy, starting folic acid early matters more than the exact brand. During Ramadan, folic acid can be taken at suhoor or iftar; consistency each day is what counts. Store tablets below 25°C and away from humidity. Compare options in our pregnancy collection.
- Folate contributes to maternal tissue growth during pregnancy
- Folate contributes to normal blood formation
- Folate contributes to the reduction of tiredness and fatigue
- Folate contributes to the normal function of the immune system
- Folate contributes to normal psychological function
- Folate has a role in the process of cell division
At least 15% NRV per daily portion. Pregnancy claim: at least 400 µg folate a day.
Products with Folate (Folic Acid)
Always read the label and check the amount per serving.
GlobiFerGlobiFer Forte Plus, 40 TabletsOut of stock
FOLIGAINFoligain Stimulating Supplement, 60 TabletsBHD22.500
Sundance VitaminsSundance Adult Multivitamin Gummies with Collagen, 50 GummiesBHD7.920Frequently asked questions
What is the difference between folate and folic acid?
Folate is the general name for vitamin B9 and the form found in food. Folic acid is the synthetic form used in most supplements and fortified foods.
Is methylfolate better than folic acid?
Methylfolate is an active form that needs no conversion, but folic acid is the form used in official pregnancy guidance. Ask your doctor which suits you.
How much folic acid is advised before pregnancy?
The NHS advises 400 µg a day from before conception until week 12 of pregnancy. Your doctor may advise a different dose based on your history.
What does µg DFE mean on a label?
DFE stands for dietary folate equivalents. 1 µg of folic acid equals about 1.7 µg DFE, so a DFE figure looks higher than the folic acid figure for the same amount.
Can I take too much folic acid?
EFSA sets an adult upper limit of 1,000 µg a day from supplements and fortified foods combined. Higher amounts should only be taken on medical advice.
