Which folate suits you?

What is folic acid?

Folate is the collective name for a group of water-soluble B vitamins. The body uses folate in the production of DNA, cell division, blood formation and homocysteine metabolism. Folic acid is the synthetic form in supplements and fortified products; 5-methyltetrahydrofolate (5-MTHF) is the active form that circulates in the blood.

Folate is found in green leafy vegetables, pulses, wholegrain products, nuts, citrus fruits and liver. It is sensitive to heat and light; some is lost during prolonged cooking.

For adults, EFSA sets a reference intake of 330 µg dietary folate equivalents per day, 600 µg during pregnancy and 500 µg during breastfeeding. Labels use 200 µg (RI). For folic acid and 5-MTHF from supplements and fortified products, an upper limit of 1,000 µg per day applies; no upper limit is needed for folate from ordinary food.

Folate and EFSA — what is scientifically recognised?

The following health claims for folate are authorised in Regulation (EU) 432/2012:

• Folate contributes to maternal tissue growth during pregnancy.
• Folate contributes to normal amino acid synthesis.
• Folate contributes to normal blood formation.
• Folate contributes to normal homocysteine metabolism.
• Folate contributes to normal psychological function.
• Folate contributes to the normal function of the immune system.
• Folate contributes to the reduction of tiredness and fatigue.
• Folate has a role in the process of cell division.

The claims apply at a daily intake that provides at least 15% of the reference intake: 30 µg of folate per daily dose. All products in the table meet that threshold.

Folic acid when trying for a baby

In the Netherlands, women who want to become pregnant are advised to take 400 µg of folic acid daily, from at least 4 weeks before pregnancy until 10 weeks into the pregnancy; similar advice applies in many other countries. There is also an authorised claim for this:

'Supplemental folic acid intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus.'

This claim applies to women of child-bearing age at a daily supplemental intake of at least 400 µg of folic acid for at least one month before and up to three months after conception. Neural tube defects have multiple causes; folic acid only changes this one risk factor. None of the products in this collection contains 400 µg of folic acid. If you are trying for a baby, choose a dedicated folic acid supplement and consult your midwife or GP.

Folate at Plenthera and other forms on the market

Elke Dag multivitamins (Vitals) — at Plenthera

Elke Dag and Elke Dag Platinum contain 200 µg of folate (100% RI), Elke Dag 50+ 300 µg (150% RI), as 5-MTHF glucosamine salt (Quatrefolic®), together with vitamin B12 and B6. View the multivitamins.

Vegan Vitamin B-Complex (Plantforce) — at Plenthera

All eight B vitamins in food-state form from sprouted buckwheat from the Danish brand Plantforce, with 150 µg of folate per capsule. One capsule per day. Read more about B vitamins under vitamin B.

Runderlever Capsules (Big Food) — at Plenthera

Organic, freeze-dried beef liver from grass-fed cattle. Six capsules provide 38 µg of folate, alongside 150 µg of vitamin A, 11.9 µg of vitamin B12 and 0.9 mg of copper. Because of the vitamin A, not intended as a source of folate during pregnancy; consult your doctor in that case.

Other forms on the market

Stand-alone 400 µg folic acid tablets are the standard when trying for a baby. There are also stand-alone 5-MTHF supplements and pregnancy multivitamins. We do not currently stock these.

How do you use folic acid?

1. Follow the dosage on the label and add up the folate from multivitamins and B complexes.
2. Stay below the upper limit of 1,000 µg per day for folic acid and 5-MTHF from supplements.
3. If you are trying for a baby, take 400 µg of folic acid daily from at least 4 weeks before pregnancy until 10 weeks into the pregnancy.
4. If you use folic acid for a longer period, also keep an eye on your vitamin B12 intake.
5. If you take medication, such as methotrexate or anti-epileptics: consult your doctor first.

Combining folic acid with other supplements

• Vitamin B12: works together with folate in homocysteine metabolism and in the formation of red blood cells.
• Vitamin B6: also contributes to normal homocysteine metabolism.
• Iron: iron contributes to normal formation of red blood cells and haemoglobin.
• Vitamin B: all B vitamins and B complexes at a glance.

Frequently asked questions

What is the difference between folate and folic acid?

Folate is the collective name for the forms that occur naturally in food. Folic acid is the synthetic form used in supplements and fortified products. 5-MTHF (methylfolate) is the active form that also circulates in the blood.

How much folate do I need per day?

For adults, EFSA sets a reference intake of 330 µg dietary folate equivalents per day, 600 µg during pregnancy and 500 µg during breastfeeding. Labels use 200 µg (RI). The upper limit for folic acid and 5-MTHF from supplements and fortified products is 1,000 µg per day.

What is the advice when trying for a baby?

In the Netherlands, women who want to become pregnant are advised to take 400 µg of folic acid daily, from at least 4 weeks before pregnancy until 10 weeks into the pregnancy; similar advice applies in many other countries. Choose a supplement with 400 µg of folic acid and consult your midwife or GP.

Is 5-MTHF better than folic acid?

5-MTHF no longer needs to be converted in the body, which can be an advantage with an MTHFR gene variant, for example. However, the official advice when trying for a baby and the associated claim relate to folic acid.

Why should I pay attention to vitamin B12 with folic acid?

A lot of folic acid can mask a vitamin B12 deficiency: blood values then appear normal while the B12 deficiency persists. If you use folic acid for a longer period, also keep an eye on your B12 intake.

Sources

• Regulation (EU) 432/2012 — authorised health claims for folate.
• EFSA NDA Panel (2014). Scientific Opinion on Dietary Reference Values for folate. EFSA Journal 12(11):3893.
• EFSA NDA Panel (2023). Scientific opinion on the tolerable upper intake level for folate. EFSA Journal 21(11):8353.
• Netherlands Nutrition Centre (Voedingscentrum) — folic acid when trying for a baby.