Folate vs. folic acid, in one line: folate is the B vitamin (B9) found naturally in foods like leafy greens, beans and citrus, and folic acid is the man-made form of that same vitamin used in supplements and fortified grains. Both support normal energy metabolism and healthy red blood cell formation. They differ in how well your body absorbs them, and a label shows that difference with a unit called mcg DFE. Below, we explain what each form is, how to read the folate line on a label, how much you need, and where our Energy+™ formula fits.
Key takeaways
- Folate is the natural form of vitamin B9 in food, and folic acid is the form used in most supplements and fortified grains.
- Labels list folate in mcg DFE because folic acid is absorbed better than food folate.
- Most adults need 400 mcg DFE of folate a day.
- Adults should keep folic acid from supplements and fortified foods at or below 1,000 mcg a day.
- Each 2-capsule serving of Energy+ gives 1,190 mcg DFE of folate (700 mcg folic acid).
What is the difference between folate and folic acid?
Folate is the natural form of vitamin B9 in food, and folic acid is the form used in most supplements and fortified grains. Folate is a family of related compounds that occur naturally in food. Folic acid is one specific, fully oxidized form of vitamin B9 that is made for supplements and food fortification. Your body converts both into the same active forms it uses inside cells.
According to the NIH Office of Dietary Supplements, folate acts as a helper (a coenzyme) in making DNA and RNA and in processing amino acids. That is why it matters for cells that divide often, such as red blood cells. Folate also works alongside vitamin B12 and vitamin B6 in the steps your body uses to turn food into usable energy.
Here is the short version of how the two forms compare:
| Feature | Food folate | Folic acid |
|---|---|---|
| Where it comes from | Leafy greens, beans, peas, citrus, liver | Supplements and enriched grain products |
| How well it is absorbed | About 50% | About 85% with food |
| Stability | Easily lost in cooking and storage | Very stable |
| Upper limit applies? | No | Yes, 1,000 mcg a day for adults |
How do you read folate on a supplement label?
Since the FDA updated the Nutrition Facts and Supplement Facts labels, folate is listed in micrograms of dietary folate equivalents, written as mcg DFE. If a product contains folic acid, the label also shows the folic acid amount in parentheses.
Your body absorbs folic acid better than food folate, so labels list folate in mcg DFE to put both on the same scale. The NIH sets the conversion like this:
- 1 mcg DFE = 1 mcg of food folate
- 1 mcg DFE = 0.6 mcg of folic acid taken with food
- So 1 mcg of folic acid taken with food = about 1.7 mcg DFE
That is why the two numbers on a label look different. A line that reads "Folate 1,190 mcg DFE (700 mcg folic acid)" describes one ingredient, not two. The 700 mcg is the amount of folic acid in the capsule. The 1,190 mcg DFE is what that amount equals once you account for how well it is absorbed (700 × 1.7 = 1,190).
Two practical tips when you compare labels:
- Compare DFE to DFE. It is the number that puts every form on the same scale.
- Check the number in parentheses when you add up folic acid from more than one product, because the upper limit is set in mcg of folic acid, not mcg DFE.
How much folate do you need per day?
Most adults need 400 mcg DFE of folate a day. That is the Recommended Dietary Allowance. The NIH lists higher amounts during pregnancy (600 mcg DFE) and breastfeeding (500 mcg DFE).
The CDC advises that anyone who could become pregnant get 400 mcg of folic acid every day, in addition to the folate in food. If you are pregnant, planning a pregnancy or nursing, talk with your healthcare provider about which product and amount is right for you.
There is no upper limit for folate from food. The upper limit for folic acid from supplements and fortified foods is 1,000 mcg a day for adults. One reason, according to the NIH, is that high folic acid intake can hide the signs of a low vitamin B12 level while the B12 issue continues. That is one reason a B-complex that pairs folic acid with B12 makes sense.
What are the best food sources of folate?
Food is a good place to start. Some of the richest sources listed by the NIH include:
- Beef liver
- Spinach, asparagus and Brussels sprouts
- Black-eyed peas, kidney beans and other legumes
- Avocado, broccoli and romaine lettuce
- Oranges and orange juice
- Enriched bread, pasta, rice and breakfast cereals (these contain added folic acid)
Since 1998, the FDA has required folic acid to be added to enriched grain products in the United States. So many people get some folic acid every day without a supplement. Food folate breaks down with heat and long storage, so lightly steamed or raw greens keep more of it.
What about methylfolate and MTHFR?
You may also see "methylfolate," "L-methylfolate" or "5-MTHF" on some labels. This is a form of folate that is already in the shape your body uses in the blood. It is another option, and some people prefer it.
You may also have heard about MTHFR, a gene that makes an enzyme used in folate processing. Common variants of this gene are widespread and can lower that enzyme's activity. The NIH notes that research on whether people with these variants need a specific form of folate is still limited. If you have questions about your own genetics, a healthcare provider is the right person to ask.
To be clear about our own product: Energy+ uses folic acid, the well-studied form that the folate recommendations above are built on, together with vitamin B12 and the rest of the B-complex.
Meet Energy+: where folic acid fits in a daily B-complex
Energy+ is a high-potency, caffeine-free B-complex. Energy+ provides 1,190 mcg DFE of folate (700 mcg folic acid) in each 2-capsule serving. Here is the full list per 2-capsule serving:
- Folate: 1,190 mcg DFE (700 mcg folic acid)
- Vitamin B12 (as cyanocobalamin): 2,000 mcg
- Biotin: 1,000 mcg
- Thiamin (B1): 100 mg, Riboflavin (B2): 100 mg, Niacin: 20 mg NE, Vitamin B6: 30 mg, Pantothenic acid: 100 mg
- Vitamin C: 150 mg, Choline: 100 mg, Inositol: 150 mg
B vitamins, including folate, B12 and B6, help support normal energy metabolism and healthy nervous-system function.* Every amount is on the label.
How to take it: take two (2) capsules once daily with food and an 8 fl oz glass of water, or as directed by your healthcare professional. Energy+ is not a stimulant, so many people take it earlier in the day.
A note on stacking: 700 mcg of folic acid fits under the 1,000 mcg upper limit. If you also take a multivitamin, add up the folic acid in both. For example, Daily Essential+™ provides 400 mcg folic acid per serving, so the two together come to 1,100 mcg, which is above the 1,000 mcg upper limit. Talk with your healthcare provider before you combine them.
Good to know: do not exceed the recommended dose. Energy+ contains 1,000 mcg of biotin, which can interfere with some lab tests, so tell your doctor and lab before any blood work. Pregnant or nursing mothers, children under age 18, and individuals with a known medical condition should consult a physician before use.
Like every CuraMyHealth formula, Energy+ is third-party tested, every batch, for purity and potency by an outside lab. It is manufactured in USA with globally sourced materials, in an NSF-certified, GMP-certified, FDA-registered U.S. facility, and it is clean by design. Read more on our standards page. Every order is backed by our 60-day guarantee.
Frequently asked questions about folate and folic acid
Is folic acid the same as folate?
They are two forms of the same vitamin, B9. Folate occurs naturally in food, and folic acid is the form made for supplements and fortified grains. Your body converts both into the same active forms.
Why does my label show two numbers for folate?
The first number is in mcg DFE, which adjusts for how well the form is absorbed. The number in parentheses is the actual amount of folic acid. On Energy+, 700 mcg folic acid equals 1,190 mcg DFE.
Is folic acid absorbed better than food folate?
Yes. The NIH estimates that about 85% of folic acid taken with food is absorbed, compared with about 50% of food folate. That difference is the reason labels use the DFE unit.
Can you take too much folic acid?
The adult upper limit for folic acid from supplements and fortified foods is 1,000 mcg a day. There is no upper limit for folate from food. If you take more than one product with folic acid, add up the amounts and check with your healthcare provider.
Should I choose methylfolate instead of folic acid?
Both are options. Folic acid is the form most research and official recommendations are based on, and methylfolate is a form that is already active. Research on whether certain gene variants call for one form over the other is still limited, so ask your healthcare provider about your own needs.
Related reading from our Wellness Hub
- Vitamin B12 for Energy: Meet Energy+
- Natural Energy: Food, Sleep, and Adaptogens
- Zinc Explained: What It Does, Food Sources and Where Immune+ Fits
Sources
- NIH Office of Dietary Supplements - Folate: Fact Sheet for Health Professionals
- NIH Office of Dietary Supplements - Folate: Fact Sheet for Consumers
- CDC - About Folic Acid
- FDA - Folate and Folic Acid on the Nutrition and Supplement Facts Labels
Individual results vary.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
