Ingredient guide
Folate is an essential B vitamin, with folic acid the synthetic form used in supplements and fortified food. The strongest evidence is that folic acid before and during early pregnancy lowers the risk of neural tube birth differences. Most other claims are weaker.
High-quality evidenceFolate is an essential B vitamin, also known as vitamin B9. The natural form in food is called folate, while folic acid is the stable synthetic form added to supplements and fortified foods such as flour and cereals. Good food sources include leafy greens, beans, and citrus. The two forms behave slightly differently in the body.
Folate is central to one-carbon metabolism, a set of reactions the body uses to build and repair DNA, make red blood cells, and process the amino acid homocysteine. Because DNA building matters most when cells are dividing rapidly, folate is especially important in early pregnancy, when a baby's spine and brain are forming.
The standout evidence is about pregnancy. Strong research, including national fortification programmes, shows that adequate folic acid around conception sharply lowers the risk of neural tube differences such as spina bifida. The effect is large enough that many countries now add folic acid to staple foods by law.
Folate also clearly corrects a shortfall, which can cause a specific anaemia. Claims beyond these, such as broad effects on heart disease or mood, are weaker and less consistent. We grade the evidence as high for its established roles. The main caution is that high folic acid can hide a B12 shortfall, which is why the two are linked.
A varied diet rich in greens and beans supplies plenty of folate for most people. The clear exception is pregnancy planning, where 400 mcg of folic acid a day, ideally before conception, is widely advised. Keep supplement folic acid at or below 1,000 mcg per day unless your healthcare provider recommends more, and check your B12 alongside it.
The adult recommended intake is about 400 mcg of dietary folate per day. People who could become pregnant are advised to take 400 mcg of folic acid daily, with higher amounts only on medical advice. The upper limit for folic acid from supplements is 1,000 mcg per day. Ask your healthcare provider before high doses.
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Folate is the natural form in food. Folic acid is the synthetic form in supplements and fortified foods. Both raise folate levels, though the body processes them slightly differently.
High folic acid can hide the blood signs of a B12 shortfall, delaying its diagnosis. The supplement upper limit is 1,000 mcg per day unless a doctor advises more.
It is marketed as superior, especially for people with certain genes, but evidence that it is meaningfully better for most people is limited.