Folic Acid vs. Folate: Which Form Is More Effective?

Folic acid is an important B vitamin, not just for pregnancy. Discover why this vitamin is essential—and why folate might be even more effective.

3 MIN READ — 04/09/2025

Folic acid—many know this crucial B vitamin primarily in the context of pregnancy. But folic acid is much more than just a pregnancy vitamin: it plays a vital role in cell division, supports blood formation, and contributes to overall health—for everyone, regardless of life stage. In this article, you’ll learn why folic acid is an essential nutrient and why folate might be even more effective.

What Is Folic Acid and What Is Folate?

When exploring this topic, you may come across the terms folate and folic acid being used interchangeably. Both are also referred to as Vitamin B9 in German-speaking countries, and as Vitamin B11 in some other regions. So, you might encounter four different terms that often refer to the same thing. Although folate and folic acid produce similar effects, there are some important differences.

Folate Is the Natural Form

Folate is the natural form of Vitamin B9. It’s found in a wide variety of foods, including:

  • Vegetables, especially cabbage, asparagus, tomatoes, spinach, beetroot, beans, and lettuce
  • Nuts
  • Legumes
  • Potatoes
  • Fresh fruit
  • Liver
  • Seafood
  • Eggs
  • Sunflower seeds
  • Whole grains
  • Milk and dairy products
These Foods Contain Folate
These Foods Contain Folate

How Is Folic Acid Different?

Folic acid is the synthetic form of Vitamin B9, commonly used in supplements. Many foods are already fortified with it, such as bread and dairy products.

However, the body processes folate more efficiently because it’s directly converted into its active form, which the body can use immediately. In contrast, folic acid must go through several conversion steps to become active, which may not work optimally for some people. An excess of unmetabolised folic acid in the blood can potentially pose health risks. This is why it’s often better to choose folate from natural sources or high-quality supplements to ensure your body can effectively utilise Vitamin B9.

Why Is Folic Acid Important?

Vitamin B9 is particularly important for cell formation, cell division, and the healthy development of nerve tissue. Alongside other vitamins, it supports energy metabolism. The synthetic form of Vitamin B9 also promotes iron metabolism, which is crucial for blood formation.

During pregnancy, folic acid is vital for embryonic development. If you are planning to become pregnant, are already pregnant, or are breastfeeding, it’s especially important to avoid a folic acid deficiency. If you’re concerned about this, it’s best to consult with your doctor.

The Right Dosage: What You Need to Know About Folic Acid

The daily requirement for folic acid depends on various factors. To prevent a folic acid deficiency, public health authorities recommend different concentrations. The European Food Safety Authority (EFSA) generally recommend a daily dose of 150 micrograms for adults to prevent deficiency. Higher needs exist for:

  • Women with a preventive intention of conceiving
  • During pregnancy, especially in the first trimester
  • During breastfeeding
  • Individuals with heavy alcohol consumption
  • Undernourished individuals
  • Those taking certain medications, such as antiepileptics or drugs for ulcerative colitis
  • People with gastrointestinal diseases or digestive disorders like coeliac disease

Is There a Maximum Dosage?

You can consume natural folate in unlimited amounts according to current scientific knowledge. However, the situation is different with folic acid. The German Federal Institute for Risk Assessment recommends a maximum daily dose of 200 micrograms for healthy adults. For women of childbearing age and pregnant women in the first trimester, the recommended maximum daily dose is 400 micrograms.

What Are the Symptoms of a Folic Acid Deficiency?

Consuming folate or folic acid below the recommended daily dose does not necessarily lead to a noticeable deficiency. However, consistently falling well below the required amount can result in deficiency symptoms. Common signs of a folic acid deficiency include:

  • Fatigue and weakness
  • Irritability
  • Muscle aches
  • Heart rhythm disturbances
  • Pale skin
  • Concentration problems
  • Shortness of breath
  • Hair loss
  • Swollen tongue and sore mouth lining

A folic acid deficiency during pregnancy is particularly concerning. Inadequate intake can impair cell formation and division, posing a risk of birth defects. Several studies have shown that taking folic acid before and during pregnancy can reduce the risk of neural tube defects (such as spina bifida and brain damage).

At a Glance

  • 01.

    Folic acid and folate are the synthetic and natural forms of Vitamin B9, respectively, which is important not just during pregnancy.

  • 02.

    Folic acid supports cell division and the formation of new cells.

  • 03.

    A prolonged folic acid deficiency can lead to fatigue, weakness, concentration issues, and other symptoms.

Article Sources

Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the indicated daily intake. Keep out of reach of children. Please inform and consult your doctor before consuming this product. Not suitable for children and adolescents under 18 years, pregnant or breastfeeding women. Refrain from taking other food supplements containing zinc. Persons taking anticoagulant medication should seek medical advice before consuming vitamin K-containing supplements.

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º Food Supplement. In combination with a healthy diet and exercise.

ª Survey on the awareness of multi-nutrient powders with 211 consumers aged 18 to 49 in Germany, 09/24.

↡ Survey of 527 AG1 customers after 12+ days of use, 2024. The survey was conducted on a previous version of AG1’s continually evolving formulation. The survey results can be transferred to the current version of the formula due to no or scientifically negligible changes in supporting nutrients. Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid, and folate help reduce tiredness and fatigue. Pantothenic acid supports mental performance. Calcium supports normal digestive enzyme function, while biotin maintains normal mucous membranes, such as the gut lining.

⧘ Compared to individual supplements typically sold in retail, such as:
Vitamin B complex, Vitamin A, Vitamin C, Vitamin E, bacterial cultures, zinc, magnesium, calcium, selenium, chromium, manganese, molybdenum, coenzyme Q10, greens powders (from sea algae like spirulina, barley leaf, wheatgrass, dandelion, spinach powder, etc.), mushroom supplements (reishi, shiitake)

‡ Survey of 144 verified customers from 12 European countries who have been taking AG1 for an average of 9 days.

Immune System

1: With vitamins A, C, B6 and B12 as well as folate, zinc, copper and selenium, AG1 contributes to the normal function of the immune system. Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise.

Energy; Metabolism

2: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and magnesium contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. With vitamins C, B6, B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper and manganese, AG1 contributes to normal energy-yielding metabolism. Magnesium contributes to electrolyte balance. Biotin, zinc and chromium contribute to normal macronutrient metabolism.

Cell Protection

3: With vitamins E and C as well as riboflavin, zinc, copper and selenium, AG1 contributes to the protection of cells from oxidative stress. Phosphorus contributes to normal function of cell membranes. Folate, Vitamin B6 and B12 contribute to normal homocysteine metabolism.

Mental Performance; Psychological Function; Nervous System

4: With pantothenic acid, AG1 contributes to normal mental performance. Zinc contributes to normal cognitive function. With vitamins C, B6, B12, B1, B3 and B7 AG1 contributes to normal psychological function and to normal functioning of the nervous system. Calcium contributes to normal neurotransmission.

Skin, Hair & Nails

5: With vitamins A, as well as riboflavin, niacin, biotin and zinc, AG1 contributes to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Vitamin B7, zinc and selenium contribute to the maintenance of normal hair. Zinc and selenium contribute to the maintenance of normal nails.

Hormonal System

6: With vitamin B6, AG1 contributes to the regulation of hormonal activity. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to the normal thyroid function. With chromium, AG1 contributes to the maintenance of normal blood glucose levels.

Digestion

7: Calcium contributes to the normal function of digestive enzymes. Biotin AG1 contributes to the maintenance of normal mucous membranes (e.g. intestinal mucosa).

Muscles

8: With calcium and magnesium, AG1 contributes to normal muscle function.