A B vitamin found in leafy greens and pulses, supplied as folic acid or folate.
Why it’s used: Contributes to normal blood formation and to the reduction of tiredness and fatigue.
Folate, also known as vitamin B9, is a B vitamin found in small amounts in many foods. Good sources include broccoli, brussels sprouts, leafy greens such as cabbage, kale, spring greens and spinach, peas, chickpeas and kidney beans. Folic acid is the manmade form, used in supplements and in fortified foods such as breakfast cereals.
Folate helps the body form healthy red blood cells. It contributes to normal blood formation and to the reduction of tiredness and fatigue. There are no long-term stores in the body, so you need to eat folate-containing foods often.
On labels you will usually see folic acid. Some products use methylfolate, also written as 5-MTHF, which some people with a common gene variant called MTHFR C677T may be able to use more easily. For anyone who could become pregnant, UK advice is specific: take a 400 microgram folic acid supplement every day before conception and until 12 weeks of pregnancy. The NIH notes that this advice is for folic acid itself rather than methylfolate, even for people with the gene variant.
2 findings behind this ingredient. Hover a card for the detail and the source.
Cochrane review of five trials involving 7,391 women. Folic acid lowered neural tube defects (RR 0.31; 6,708 births; high-quality evidence), with no clear effect on other birth defects.
Meta-analysis of individual data from 1,114 people in 12 randomised trials. Folic acid reduced homocysteine by 25% (95% CI 23–28%), and adding about 0.5 mg vitamin B12 gave a further 7% reduction.
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Folate is the natural form of vitamin B9 in foods such as leafy greens and pulses. Folic acid is the manmade form used in supplements and fortified foods. Methylfolate (5-MTHF) is another supplement form, which some people with a common gene variant may use more easily.
UK advice is 400 micrograms of folic acid a day while trying to conceive and until you are 12 weeks pregnant, ideally starting before you stop contraception. Some women are advised to take a higher 5mg dose instead, so speak to your GP about whether this applies to you.
The NHS says 1mg or less a day of folic acid from supplements is unlikely to cause harm. Higher doses can mask the signs of vitamin B12 deficiency, which can damage the nervous system if missed. This is a particular concern for older people.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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