{"title":"Vitamin B11 - Folic acid","description":"\u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"BreadcrumbList\",\n  \"itemListElement\": [\n    { \"@type\": \"ListItem\", \"position\": 1, \"name\": \"Home\", \"item\": \"https:\/\/plenthera.com\/\" },\n    { \"@type\": \"ListItem\", \"position\": 2, \"name\": \"Vitamins\", \"item\": \"https:\/\/plenthera.com\/collections\/vitamines\" },\n    { \"@type\": \"ListItem\", \"position\": 3, \"name\": \"Folic acid\", \"item\": \"https:\/\/plenthera.com\/collections\/foliumzuur\" }\n  ]\n}\n\u003c\/script\u003e\n\u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"CollectionPage\",\n  \"name\": \"Folic acid and folate at Plenthera\",\n  \"description\": \"Folate as 5-MTHF in the Elke Dag multivitamins from Vitals, in the vegan B-Complex from Plantforce and in beef liver capsules from Big Food.\",\n  \"url\": \"https:\/\/plenthera.com\/collections\/foliumzuur\",\n  \"inLanguage\": \"en\",\n  \"isPartOf\": { \"@type\": \"WebSite\", \"name\": \"Plenthera\", \"url\": \"https:\/\/plenthera.com\/\" },\n  \"about\": { \"@type\": \"Thing\", \"name\": \"Folate\", \"alternateName\": [\"Folic acid\", \"Vitamin B11\", \"Vitamin B9\", \"5-MTHF\"], \"description\": \"Folate is a water-soluble B vitamin that is needed for cell division and blood formation.\" }\n}\n\u003c\/script\u003e\n\u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"FAQPage\",\n  \"mainEntity\": [\n    {\"@type\":\"Question\",\"name\":\"What is the difference between folate and folic acid?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"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.\"}},\n    {\"@type\":\"Question\",\"name\":\"How much folate do I need per day?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"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.\"}},\n    {\"@type\":\"Question\",\"name\":\"What is the advice when trying for a baby?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"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.\"}},\n    {\"@type\":\"Question\",\"name\":\"Is 5-MTHF better than folic acid?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"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.\"}},\n    {\"@type\":\"Question\",\"name\":\"Why should I pay attention to vitamin B12 with folic acid?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"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.\"}}\n  ]\n}\n\u003c\/script\u003e\n\u003carticle\u003e\n\u003cp\u003e\u003cem\u003eWritten by the Plenthera team (orthomolecularly trained). Scientifically reviewed in October 2026. Last updated: 7 October 2026.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eFolate, in the Netherlands often called folic acid or vitamin B11 (internationally vitamin B9), is a B vitamin that your body needs for cell division and blood formation. Women who are trying for a baby are advised to take extra folic acid. At Plenthera you will find \u003ca href=\"\/en-mt\/collections\/foliumzuur\"\u003efolate\u003c\/a\u003e as 5-MTHF (Quatrefolic®) in the Elke Dag multivitamins from Vitals, in the vegan B-Complex from Plantforce and naturally in the beef liver capsules from Big Food.\u003c\/p\u003e\n\u003cnav aria-label=\"Contents\"\u003e\n\u003ch2\u003eContents\u003c\/h2\u003e\n\u003col\u003e\n\u003cli\u003e\u003ca href=\"#vergelijking\"\u003eWhich folate suits you?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#wat-is-foliumzuur\"\u003eWhat is folic acid?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#efsa-claims\"\u003eFolate and EFSA — what is scientifically recognised?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#kinderwens\"\u003eFolic acid when trying for a baby\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#vormen\"\u003eFolate at Plenthera and other forms on the market\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#hoe-gebruik\"\u003eHow do you use folic acid?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#combineren\"\u003eCombining folic acid with other supplements\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#faq\"\u003eFrequently asked questions\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#bronnen\"\u003eSources\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003c\/nav\u003e\n\u003csection\u003e\n\u003ch2 id=\"vergelijking\"\u003eWhich folate suits you?\u003c\/h2\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003eProduct\u003c\/th\u003e\n\u003cth\u003eFolate per daily dose\u003c\/th\u003e\n\u003cth\u003eDetails\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003ca href=\"\/en-mt\/collections\/multi-vitamines\"\u003eVitals Elke Dag multivitamins\u003c\/a\u003e (at Plenthera)\u003c\/td\u003e\n\u003ctd\u003e200 µg (Elke Dag, Platinum) or 300 µg (Elke Dag 50+)\u003c\/td\u003e\n\u003ctd\u003e5-MTHF (Quatrefolic®) in a complete multi with B12\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003ePlantforce Vegan Vitamin B-Complex (at Plenthera)\u003c\/td\u003e\n\u003ctd\u003e150 µg (1 capsule)\u003c\/td\u003e\n\u003ctd\u003eAll eight B vitamins in food-state form, vegan\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eBig Food Runderlever Capsules (at Plenthera)\u003c\/td\u003e\n\u003ctd\u003e38 µg (6 capsules)\u003c\/td\u003e\n\u003ctd\u003eOrganic, freeze-dried beef liver; a food as the source\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eFolic acid tablets 400 µg (other forms on the market)\u003c\/td\u003e\n\u003ctd\u003e400 µg\u003c\/td\u003e\n\u003ctd\u003eFor women trying for a baby — we do not currently stock these\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"wat-is-foliumzuur\"\u003eWhat is folic acid?\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eFolate 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.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFolate 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.\u003c\/p\u003e\n\u003cp\u003eFor 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.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"efsa-claims\"\u003eFolate and EFSA — what is scientifically recognised?\u003c\/h2\u003e\n\u003cp\u003eThe following health claims for folate are authorised in Regulation (EU) 432\/2012:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eFolate contributes to maternal tissue growth during pregnancy.\u003c\/li\u003e\n\u003cli\u003eFolate contributes to normal amino acid synthesis.\u003c\/li\u003e\n\u003cli\u003eFolate contributes to normal blood formation.\u003c\/li\u003e\n\u003cli\u003eFolate contributes to normal homocysteine metabolism.\u003c\/li\u003e\n\u003cli\u003eFolate contributes to normal psychological function.\u003c\/li\u003e\n\u003cli\u003eFolate contributes to the normal function of the immune system.\u003c\/li\u003e\n\u003cli\u003eFolate contributes to the reduction of tiredness and fatigue.\u003c\/li\u003e\n\u003cli\u003eFolate has a role in the process of cell division.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"kinderwens\"\u003eFolic acid when trying for a baby\u003c\/h2\u003e\n\u003cp\u003eIn 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:\u003c\/p\u003e\n\u003cblockquote\u003e\u003cem\u003e'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.'\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cp\u003eThis 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.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"vormen\"\u003eFolate at Plenthera and other forms on the market\u003c\/h2\u003e\n\u003ch3\u003eElke Dag multivitamins (Vitals) — at Plenthera\u003c\/h3\u003e\n\u003cp\u003eElke 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 \u003ca href=\"\/en-mt\/collections\/multi-vitamines\"\u003emultivitamins\u003c\/a\u003e.\u003c\/p\u003e\n\u003ch3\u003eVegan Vitamin B-Complex (Plantforce) — at Plenthera\u003c\/h3\u003e\n\u003cp\u003eAll 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 \u003ca href=\"\/en-mt\/collections\/vitamine-b\"\u003evitamin B\u003c\/a\u003e.\u003c\/p\u003e\n\u003ch3\u003eRunderlever Capsules (Big Food) — at Plenthera\u003c\/h3\u003e\n\u003cp\u003eOrganic, 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.\u003c\/p\u003e\n\u003ch3\u003eOther forms on the market\u003c\/h3\u003e\n\u003cp\u003eStand-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.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"hoe-gebruik\"\u003eHow do you use folic acid?\u003c\/h2\u003e\n\u003col\u003e\n\u003cli\u003eFollow the dosage on the label and add up the folate from multivitamins and B complexes.\u003c\/li\u003e\n\u003cli\u003eStay below the upper limit of 1,000 µg per day for folic acid and 5-MTHF from supplements.\u003c\/li\u003e\n\u003cli\u003eIf 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.\u003c\/li\u003e\n\u003cli\u003eIf you use folic acid for a longer period, also keep an eye on your vitamin B12 intake.\u003c\/li\u003e\n\u003cli\u003eIf you take medication, such as methotrexate or anti-epileptics: consult your doctor first.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"combineren\"\u003eCombining folic acid with other supplements\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-mt\/collections\/vitamine-b12\"\u003eVitamin B12\u003c\/a\u003e: works together with folate in homocysteine metabolism and in the formation of red blood cells.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-mt\/collections\/vitamine-b6\"\u003eVitamin B6\u003c\/a\u003e: also contributes to normal homocysteine metabolism.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-mt\/collections\/ijzer\"\u003eIron\u003c\/a\u003e: iron contributes to normal formation of red blood cells and haemoglobin.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-mt\/collections\/vitamine-b\"\u003eVitamin B\u003c\/a\u003e: all B vitamins and B complexes at a glance.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"faq\"\u003eFrequently asked questions\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is the difference between folate and folic acid?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFolate 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow much folate do I need per day?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFor 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is the advice when trying for a baby?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eIn 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIs 5-MTHF better than folic acid?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e5-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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhy should I pay attention to vitamin B12 with folic acid?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eA 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.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"bronnen\"\u003eSources\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003ca href=\"https:\/\/eur-lex.europa.eu\/legal-content\/NL\/TXT\/?uri=CELEX:02012R0432-20210517\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eRegulation (EU) 432\/2012\u003c\/a\u003e — authorised health claims for folate.\u003c\/li\u003e\n\u003cli\u003eEFSA NDA Panel (2014). Scientific Opinion on Dietary Reference Values for folate. EFSA Journal 12(11):3893.\u003c\/li\u003e\n\u003cli\u003eEFSA NDA Panel (2023). Scientific opinion on the tolerable upper intake level for folate. EFSA Journal 21(11):8353.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"https:\/\/www.voedingscentrum.nl\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eNetherlands Nutrition Centre (Voedingscentrum)\u003c\/a\u003e — folic acid when trying for a baby.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eDisclaimer:\u003c\/strong\u003e This text is for information purposes only and does not replace medical advice. Folate is a food supplement, not a medicine. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first.\u003c\/em\u003e\u003c\/p\u003e\n\u003c\/article\u003e","products":[{"product_id":"big-food-beef-liver-organic-grass-fed-180-caps","title":"Beef Liver Capsules Organic \u0026 Grass-Fed – 180 capsules","description":"\u003cp\u003eBig Food Beef Liver contains organic freeze-dried beef liver in capsules with a plant-based capsule shell. The beef liver comes from grass-fed cattle. The daily dose of 6 capsules provides 3,000 mg of freeze-dried beef liver, with vitamin A, folate, vitamin B12 and copper.\u003c\/p\u003e","brand":"Big Food","offers":[{"title":"Default Title","offer_id":56769565917529,"sku":"BF93345","price":39.95,"currency_code":"EUR","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/big-food-organic-beef-liver-500mg-180-caps-1.jpg?v=1774442137"},{"product_id":"plantforce-vegan-vitamin-b-complex-60-caps","title":"Vegan Vitamin B Complex – 60 capsules","description":"\u003cp\u003ePlantforce Vegan B-Complex contains all eight B vitamins in food state form, derived from gluten-free sprouted buckwheat. The sprouts are grown hydroponically in the EU in a controlled environment. One capsule per day provides a complete B-vitamin spectrum. One pot contains 60 capsules, sufficient for 60 days.\u003c\/p\u003e","brand":"Plantforce","offers":[{"title":"Default Title","offer_id":56769626145113,"sku":"10073","price":19.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/plantforce-vegan-b-complex-60caps-1.jpg?v=1774872244"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/collections\/zwangerschap.jpg?v=1770727638","url":"https:\/\/www.plenthera.com\/en-mt\/collections\/foliumzuur.oembed","provider":"Plenthera","version":"1.0","type":"link"}