Key takeaways:
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Folic acid (vitamin B9) and vitamin B12 are different, but they work closely together in the body
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Both are important for red blood cell formation and DNA synthesis (linking molecules together)
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Taking folic acid can ‘mask’ a vitamin B12 deficiency if taken alone
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Most people can safely take B12 and folic acid together – although it’s best to check with a professional first
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The ‘better’ option of the two depends on whether you have a deficiency, and your other health needs
What Is Folic Acid and What Is Vitamin B12?
Folic acid and vitamin B12 are both essential B vitamins, but they have different roles and come naturally from different sources.
What is folic acid (vitamin B9)?
Folic acid is the synthetic form of folate (vitamin B9), which is used in supplements and fortified foods. You can read more about the difference between folic acid and folate here. Folate occurs naturally in food and plays an important role in our bodies, for:
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DNA synthesis and repair
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Red blood cell formation
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Supporting proper cell division and growth
This makes it particularly important in fertility. You can read about folate and folic acid for pregnancy and conception and why our experts often recommend methylfolate for pregnancy over on our guide.
Foods containing folate:
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Leafy greens (such as spinach, kale)
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Broccoli and asparagus
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Legumes (such as lentils, chickpeas and beans)
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Citrus fruits
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Fortified foods (such as flour or cereal)
What is vitamin B12?
Vitamin B12 is another essential B vitamin that plays a vital role in:
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Brain health
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Red blood cell production
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DNA synthesis
However, unlike folate, B12 is mainly found in animal-based foods.
Foods containing B12:
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Meat (such as beef and lamb)
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Fish (like salmon and tuna)
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Eggs
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Dairy products (like milk, cheese and yogurt)
Is Folic Acid the Same as Vitamin B12?
No, folic acid is not the same as vitamin B12. Although they are both part of the vitamin B family and often grouped together, they are distinctly different nutrients with very different functions in the body.
It is important to note that folic acid and vitamin B12 deficiencies can present similarly in our bodies, especially as both can cause anaemia. This is why consulting a professional for a proper diagnosis is important for treating deficiencies. You can read our in-depth guide to folate deficiency, how to spot it and how to treat it here.
Our in-house practitioner, Josephine Smith, explains:
“One of the most important things to understand about the relationship between folic acid and vitamin B12 is what we call the ‘masking’ effect. While folic acid can correct the anaemia caused by a vitamin B12 deficiency, it doesn’t address the underlying deficiency itself. This means the problem can go unnoticed, allowing potential nerve damage to continue developing in the background.”
See below for the key differences in deficiencies to look out for, as well as the function and sources of the two nutrients.
Key Differences Between Vitamin B12 and Folic Acid
Some of the main differences between folic acid and vitamin B12 are outlined below.
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Vitamin B12 |
Folic Acid (Vitamin B9) |
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Main function |
Supports nerve function, brain health and red blood cell production |
Supports DNA synthesis, cell division and red blood cell formation |
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Food sources |
Meat, fish, eggs, dairy |
Leafy greens, legumes, citrus fruits, fortified foods |
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Deficiency risks |
Nerve damage, fatigue, memory issues, anaemia |
Fatigue, anaemia, improper cell growth (important in pregnancy and conception) |
|
Storage in the body |
Stored in the liver (can last for years) |
Not stored in large amounts (needs regular intake) |
Folic Acid and Vitamin B12 Relationship
The relationship between folic acid and vitamin B12 is closely linked, especially when it comes to red blood cell formation and DNA synthesis.
How vitamin B12 and folic acid work together
Folic acid and vitamin B12 depend on each other in a shared biological process:
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Vitamin B12 and folate work together in one-carbon metabolism. B12 is needed for the enzyme methionine synthase, which helps recycle folate into forms the body can use for DNA synthesis and red blood cell production
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This active form is then used to make DNA and support cell division
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Together, the two help produce healthy red blood cells and support normal DNA synthesis.
Why this matters
Without sufficient amounts of vitamin B12, folic acid cannot function properly in the body. This is why products such as Pure Encapsulations’ B12 folate combine the two nutrients in one supplement. Ideal for those with low B12 levels – such as vegetarians, older adults, or individuals with digestive challenges, their formula uses methylcobalamin and 5‑MTHF, the body’s most effective forms, to help maintain normal homocysteine metabolism and overall wellbeing.
If an individual has either vitamin lacking, it can disrupt important bodily processes like:
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Reduced red blood cell production, which can lead to anaemia
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Impaired DNA synthesis, which affects cell growth and repair
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Low B12 specifically, which can lead to nerve damage over time
Folic Acid and Vitamin B12 FAQs
Can I take b12 and folic acid together?
Yes, in most cases you can take vitamin B12 and folic acid together. These two vitamins work closely in the body to support red blood cell production and DNA synthesis, so combining them can actually improve how effectively they function. In fact, many supplements you can buy will include both because together they support healthy cell division, and vitamin B12 helps activate folic acid into its usable form.
It’s important to be aware that taking folic acid on its own can sometimes mask a vitamin B12 deficiency, which is why it’s always best to speak with a healthcare professional before starting new supplements.
Is it better to take B12 or folic acid?
Neither B12 or folic acid is considered ‘better’ per se, as they serve different roles in the body; what’s most suitable depends on an individual’s specific needs and circumstances. To help you decide what’s best for you, it’s important to consider your own health needs and goals first.
Folic acid (or folate) is particularly important during pre-conception and pregnancy for healthy fetal development, whereas vitamin B12 is more essential for those following vegan or vegetarian diets, as it is mainly found in animal-based foods which they consume less of. Both vitamins are important for red blood cell production, so deficiencies in either can contribute to anaemia and fatigue. In many cases, taking both together may be the most effective approach, but it’s best to speak to a professional first.
What happens if you are deficient in both B12 and folic acid?
A combined deficiency in vitamin B12 and folic acid can often lead to fatigue, weakness and anaemia. It can also impair red blood cell production and DNA synthesis, which may result in the body producing fewer, larger and less effective red blood cells. Low B12 levels are particularly concerning, as it may also affect nerve function over time. Because symptoms can overlap, and folic acid can mask an underlying B12 deficiency, Supplement Hub in-house practitioners recommend proper deficiency testing and to get a tailored and effective treatment plan.
