Key takeaways:
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Folate and folic acid are two forms of vitamin B9. The difference between the two is that folate occurs naturally in foods, while folic acid is synthetic and used in supplements and fortified foods.
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The body absorbs and processes folate and folic acid differently, with folic acid requiring conversion in the liver before it can be used.
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Folic acid (or methylated folate) is especially important during pregnancy, as it helps reduce the risk of neural tube defects and supports healthy fetal development.
Folate and folic acid may sound similar, but they are not exactly the same. Understanding the difference between folate and folic acid can help you make the right individual choices for your own health.
Both folate and folic acid are forms of vitamin B9, essential for cell growth, DNA production and overall wellbeing – but they are absorbed and used by the body in different ways.
In this guide, Supplement Hub’s in-house Practitioner, Josephine Smith, breaks down what sets folate apart from folic acid, explores the unique benefits of both, explains which is better for pregnancy and helps you determine which one is right for your personal needs.
Is Folate the Same as Folic Acid?
No, folate is not the same as folic acid. Folate and folic acid are both forms of vitamin B9, and, although their names look very similar, they differ in form, source and how your body processes them.
Folate is the natural form of vitamin B9 found in foods like leafy greens, legumes and citrus fruits, whereas folic acid is a synthetic version often added to supplements and fortified foods.
As folate is the natural form found in foods, it’s easily used by the body to support DNA production, cell growth and healthy fetal development. Folate also plays a key role in producing red blood cells and supporting brain health.
Folic acid, on the other hand, is a synthetic version of vitamin B9. It is often added to supplements and fortified foods, including new government legislation where millers and flour producers must add folic acid to their non-wholemeal wheat flour to prevent neural tube defects in pregnancy.
Our bodies can convert folic acid into the active form of B9, but it requires extra processing in the liver.
So ultimately, while both folic acid and folate are forms of vitamin B9, they support the body in different ways. Folate is naturally absorbed and used in everyday cellular processes, whereas folic acid provides a concentrated, supplemental increase when dietary intake isn’t enough. The detailed comparison table below breaks down their key differences.
The Differences Between Folate and Folic Acid
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Folate |
Folic Acid |
|
|
Source |
Naturally occurring form of vitamin B9 |
Synthetic form of vitamin B9 |
|
Found In |
Foods including leafy greens, legumes and citrus fruits. Folate supplements are also available |
Supplements and fortified foods including cereals, bread and flour |
|
Metabolism |
Converted into active forms directly in the body |
Must be converted in the liver to become biologically ‘active’ |
|
Uses |
Naturally supports normal cell growth and development |
Used to treat or prevent folate deficiency anaemia |
|
Pregnancy Use |
Is obtained through food and contributes to healthy fetal growth and development |
Often recommended as a pre-pregnancy and during early pregnancy supplement to prevent neural tube defects |
|
Stability |
Less stable; potency can be lost during cooking and storage |
Highly stable; retains potency in fortified foods and supplements |
Folic Acid vs Folate: Which One Should I Take?
As both folate and folic acid are forms of vitamin B9, choosing which to take comes down to personal reasons. If you prefer to get your nutrients from whole foods, especially outside of pregnancy, focusing on folate-rich foods like leafy greens, legumes and citrus fruits may be sufficient.
However, if you are planning a pregnancy or you are pregnant, folic acid supplementation is typically recommended by the NHS and healthcare professionals due to its proven role in reducing the risk of neural tube defects.
If you are someone who has a known difficulty absorbing or metabolising nutrients, or have specific genetic considerations (more on this below), one form may be better tolerated than the other. Your doctor will be able to tell you if this is the case. If you have a medical condition or are unsure about adequate dosage, we recommend checking with a healthcare professional before starting any new supplement routine.
Is Folate or Folic Acid Better For Pregnancy?
Folic acid is widely recommended by healthcare professions due to its widespread availability and proven ability to reduce neural tube defects. However, Josephine Smith highlights:
“Folic acid is usually a key pregnancy supplement recommended by healthcare professionals when planning a pregnancy or during early pregnancy. And while folic acid does play a crucial role in healthy fetal development and helps reduce the risk of serious neural tube defects, such as spina bifida, in my experience, I prefer to recommend methylated folate (5-MTHF) for all my clients planning a pregnancy.
“This is because 5-MTHF is the bioactive form of folate – meaning it does not require conversion in the body to be used.
“An estimated 40–60% of people have variations in the MTHFR gene that can make it harder to convert folic acid efficiently, which may limit its effectiveness for some women. In these cases, supplementing with methylated folate ensures direct support for healthy methylation, DNA synthesis, and neural tube development without relying on this conversion step.
“So, while the importance of folate is universally agreed upon, the form matters, and methylated folate may offer a more readily usable and inclusive option for women of all genetic backgrounds when planning for pregnancy.
“With that being said, folic acid can be used, but not all can convert so it makes sense to recommend methylated folate instead.
“In terms of dosage, 400mcg daily is the minimum and what the general healthcare guidelines suggest. However, 800mcg would be much more beneficial, and what I’d recommend to my clients in most cases – remembering that between person to person, genetic, diet and absorption levels would always need to be taken into consideration to ensure the optimum dosage for pre and post conception.”
You can read more on our expert recommended vitamins, supplements and nutrition in pregnancy, as well as specifically vitamin B in pregnancy over on our health tips hub.
Folate and Folic Acid Differences - FAQs
Because folic acid and folate have similar names and roles, there’s often confusion between the two; particularly when it comes to supplementation. Below, our in-house Practitioner team answers some of the most frequently asked questions about folate and folic acid.
Can I take folate and folic acid together?
Yes, in theory you can take folate and folic acid together to get you to your recommended daily intake amount. However, you shouldn't need to, as they are both forms of the same thing (just one synthetic and one not).
Is vitamin b9 same as folic acid?
Yes, Vitamin B9 is also called folic acid when referring to the synthetic form used as a supplement. Folate is also vitamin B9, when referring to the kind of B9 found in foods like legumes and leafy greens.
Which is better folate or folic acid?
Neither folate or folic acid is ‘better’ for you, however which you decide to take is down to personal preference and healthcare needs. Folate is the natural form of vitamin B9 in food, while folic acid is a synthetic form, so if you favour natural methods you may prefer folate. Folic acid also needs conversion in the body, which some people with the MTHFR gene mutation struggle with, which is why expert Josephine Smith often recommends methylated folate (5-MTHF) instead.
How much folate do I need compared to folic acid?
According to NHS guidance, most adults generally need about 200 micrograms of folate (vitamin B9) per day from food, and women who are pregnant or could become pregnant are advised to take a 400 microgram folic acid supplement daily until at least 12 weeks of pregnancy to help prevent neural tube defects. NHS guidance emphasises that folate is the natural form found in foods, while folic acid is the synthetic form used in supplements and fortified foods, and both count toward your intake but supplements are particularly recommended around pregnancy.
High-Quality, Practitioner-Backed Supplements
Choosing between folate and folic comes down to your individual needs and health goals. At Supplement Hub, our practitioner-backed approach and carefully curated collection of high-quality products – including supplements from the likes of Pure Encapsulations and Seeking Health — offer peace of mind as you find the right supplements for your needs.
