Folic Acid
Folic acid tablets and active methylfolate capsules for daily folate intake. We explain how the two forms differ, why 400 mcg is the standard label dose in the UK, and which form fits people who are planning a pregnancy.Read more →
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Folate, folic acid and methylfolate explained
Folate is vitamin B9. It is the name for the whole family of B9 compounds found in food, from spinach and lentils to chickpeas and oranges. Folic acid is the manmade version used in most supplements and in fortified flour. Your body converts folic acid into the active form, 5-MTHF, before it can use it. That single conversion step is why this collection holds two clearly different types of product, and why it sits inside our wider range of B vitamins.
Folic acid and methylfolate are not the same product
Folic acid is stable, well studied and the form used in national health programmes. Methylfolate, written on labels as L-5-MTHF or sold under names such as Metafolin and Quatrefolic, is folate that is already active, so no conversion is needed. People with a common variation in the MTHFR gene convert folic acid more slowly, which is why methylfolate has become popular. Both supply folate. They differ in the work your body has to do first.
Dosing is simpler than the form debate suggests. Most single-nutrient products in the UK provide 400 mcg, which is 200% of the Nutrient Reference Value. Strengths of 800 mcg mostly appear inside multivitamins and B-complex formulas, usually next to Vitamin B12. Tablets of 5 mg are prescription medicine, not shop shelf products.
Who tends to buy folate
- People planning a pregnancy: UK advice is a daily 400 mcg folic acid supplement while trying to conceive and up to week 12. Combined formulas sit in our pregnancy and breastfeeding range.
- Plant-based eaters: pulses and greens are good folate sources, but folate is lost in cooking water, so intake is easy to underestimate.
- People already on a B-complex: folate contributes to normal blood formation, and a complex often covers it. Check the label before adding a second product.
How we choose the folate we stock
We look at three things: the form, the dose and the company it keeps. We carry both plain folic acid and active methylfolate, because they suit different people, and we say which is which instead of calling one superior. We treat 400 mcg as the sensible standard for a single-nutrient product, since that matches UK advice around conception, and we keep higher strengths where they belong, inside B-complex and multivitamin formulas. We buy directly from the brands, so nothing reaches you through a middleman, and every product passes our compliance team before it goes live. Read how we select brands and products.
Folate is water-soluble, so your body keeps no large store and daily consistency matters more than a big dose. Blood folate rises over weeks rather than days, so give a new routine two to three months of steady use before you judge it. More is not better here: UK guidance treats 1 mg a day from supplements as the practical ceiling for adults, and anything above that is a conversation with your GP, not a shopping decision.
Frequently asked questions
What is the difference between folate and folic acid?
Folate is the general name for vitamin B9, including the natural forms in food such as spinach, lentils and oranges. Folic acid is the manmade form used in most supplements and in fortified flour, because it stays stable during storage, cooking and baking. Your body converts folic acid into the active form, 5-MTHF, before using it. On UK labels you will see all three words, so read the ingredients list rather than the front of the pack.
What does folate do in the body?
Folate has several approved roles. It contributes to normal blood formation, normal amino acid synthesis, normal homocysteine metabolism, normal psychological function and the normal function of the immune system. It also contributes to the reduction of tiredness and fatigue, plays a role in the process of cell division, and contributes to maternal tissue growth during pregnancy. These are the only effects we claim. Anything beyond that list, such as promises about mood or energy levels, is not something we will tell you.
How much folate do I need each day?
UK guidance separates everyday needs from pregnancy planning. Adults need 200 micrograms of folate a day, and most people reach that through food. A supplement mainly enters the picture around conception, when 400 micrograms of folic acid daily is advised until week 12 of pregnancy. Higher doses of 5 mg exist for specific medical situations and are prescribed by a doctor, not chosen in a shop.
| Situation | Daily amount |
|---|---|
| Adults, general | 200 mcg folate |
| Trying to conceive, up to week 12 | 400 mcg folic acid supplement |
| Supplement guide for adults | 1 mg or less a day |
Which form should I choose, folic acid or methylfolate?
It depends on why you are taking it. Folic acid is the form used in national advice for pregnancy planning and the form with the largest body of research behind it. Methylfolate is already active, so people who suspect slow conversion often prefer it for everyday use. Both are legitimate choices, and price differences mostly reflect the raw material, not the quality of the product.
| Form | What it is | Often chosen by |
|---|---|---|
| Folic acid | Manmade B9, needs conversion | Pregnancy planning, general use |
| Methylfolate, L-5-MTHF | Already active folate | MTHFR variant carriers |
| Food folate | B9 from greens and pulses | Food-first routines |
When is the best time to take a folate supplement?
Whenever you will actually remember it. Folate is water-soluble, so there is no meaningful morning or evening advantage, and you can take it with or without food. If a tablet on an empty stomach feels uncomfortable, take it with breakfast or a snack. Consistency is what keeps blood folate levels steady, since the body holds no long-term store. Linking it to an existing daily habit works better than aiming for a perfect time.
Is folic acid suitable for vegans and vegetarians?
Folic acid itself is produced synthetically and is not animal-derived, so the question is really about the rest of the product. Capsule shells can be gelatin or plant cellulose, and tablets may use animal-based flow agents. We list the certified options in our vegan-friendly supplements so you do not have to decode every excipient. Plant-based eaters often do well on folate from pulses and greens, though cooking water carries some of it away.
Can you take too much folic acid?
Yes, in the sense that high intakes bring no extra benefit and carry cautions. UK guidance treats 1 mg a day or less from supplements as unlikely to cause harm, and dietitians advise keeping long-term intake from supplements and fortified foods below that. People with a history of bowel cancer are advised not to exceed 200 micrograms a day from supplements. If you have a known vitamin B12 deficiency, do not start folic acid without medical advice, since it can mask the picture.
Does methylfolate work if I have an MTHFR variant and want to conceive?
This is where honesty matters more than marketing. An MTHFR variation can slow the conversion of folic acid, and methylfolate skips that step, which is why many people prefer it day to day. However, official guidance still points to folic acid for anyone who could become pregnant, including MTHFR carriers, because folic acid is the form the neural tube defect evidence is based on. Supplemental folic acid intake increases maternal folate status, and low maternal folate status is a risk factor in the development of neural tube defects. Discuss your own situation with your GP or midwife.
