Folate and folic acid are forms of vitamin B9, an essential nutrient your body needs to make DNA and support healthy cell function. While they’re often used interchangeably, they are not the same and understanding the difference can help you make better choices about your diet and supplements.
We spoke with Lisette Breto, a clinical pharmacist with Banner Health, about how folate and folic acid work, who may need more and when to talk to your provider.
What is the difference between folate and folic acid?
- Folate: The natural form of vitamin B9 found in foods
- Folic acid: The synthetic form added to supplements and fortified foods
“It’s easy to think folate and folic acid are interchangeable, but some people may benefit more from one than the other,” Breto said.
What does folate do in your body?
Folate helps your body:
- Make DNA and genetic material
- Produce red blood cells
- Support normal cell growth and function
What are the symptoms of folate deficiency?
Low folate levels can cause symptoms similar to anemia, including:
- Fatigue
- Weakness
- Shortness of breath
- Lightheadedness
What causes folate deficiency?
Folate deficiency is less common in the U.S. due to food fortification, but it can still occur.
Common causes include:
- Poor diet
- Alcohol use disorder
- Malabsorption conditions
- Certain genetic factors
“Low folate levels are often linked to underlying conditions or issues with absorption,” Breto said.
Who is at risk for low folate?
You may be at higher risk if you are:
- Pregnant or of childbearing age
- Living with alcohol use disorder
- Managing a gastrointestinal condition
- Following a restrictive diet
Can you get too much folic acid?
Yes, especially from supplements.
Excess folic acid can:
- Mask vitamin B12 deficiency
- Delay diagnosis of anemia
- Increase the risk of nerve damage if B12 deficiency goes untreated
“Folic acid doesn’t always fully metabolize, which is why it’s important to use supplements carefully,” Breto said.
Should you take folate or folic acid?
It depends on your individual needs.
Folic acid supplements are commonly recommended for:
- Pregnant women
- Women of childbearing age
- People with certain medical conditions
Active forms of folate (like 5-MTHF) may be used in some cases but should be discussed with your provider.
What foods contain folate?
Folate is found naturally in many foods, including:
- Leafy greens like spinach and broccoli
- Beans and lentils
- Citrus fruits
- Nuts and seeds
- Eggs and avocados
When should you talk to your doctor?
Your provider can help determine:
- If you’re getting enough folate
- Whether you need supplementation
- How folate relates to other health conditions
Frequently asked questions about folate and folic acid
Is folate the same as folic acid?
No, folate is natural and folic acid is synthetic.
Do I need a folic acid supplement?
It depends on your health, diet and life stage.
What are signs of low folate?
Fatigue, weakness and symptoms of anemia are common.
Can too much folic acid be harmful?
Yes, especially if it masks a vitamin B12 deficiency.
The bottom line
Folate and folic acid are both important forms of vitamin B9, but they are not identical. Most people get enough through diet and fortified foods, but some groups may need supplements.
Talk to a Banner Health provider to determine what’s right for you.
