Which B Vitamin Is Right for You? Folic Acid vs. Folate

Folic acid is found in fortified foods and supplements, while folate is found in natural food sources like leafy greens, legumes, and citrus fruits. Folic acid is more easily absorbed by the body than folate, which is why it’s often used in supplements.

Folic acid and folate are essential for a variety of bodily functions, including the production of red blood cells and the prevention of anemia. They’re also important for pregnant women, as they help prevent birth defects such as spina bifida.

It’s important to get enough of both folic acid and folate in your diet. The recommended daily allowance for adults is 400 micrograms, and pregnant women should aim for 600 micrograms. To ensure you’re getting enough, you can take a supplement or eat foods that are high in folic acid and folate.

While folic acid and folate are both important for your health, it’s important to remember that they’re not the same thing. Folic acid is the synthetic version of vitamin B9, while folate is the natural version found in food sources. Both are essential for a variety of bodily functions, so it’s important to get enough of both in your diet. Eating foods that are high in folic acid and folate, as well as taking a supplement, can help ensure you’re getting enough.