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Vitamin

Folic Acid

Folic acid is the synthetic form of vitamin B9 used in supplements and fortified foods. The body converts it into active forms of folate.

Also listed as Vitamin B9, Pteroyl L-glutamic acid

Women's HormonesEssential HealthFertilityCardiovascularCognition

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Prenatal SupportWomen's HormonesStrongA3 studies
Essential HealthStrongA3 studies
Pregnancy PrepFertilityStrongA3 studies
Blood pressureCardiovascularSmallB3 studies
MemoryCognitionSmallC2 studies
Brain FogCognitionSmallC3 studies
All 7 rated effectsGrouped by health goal, with the publications behind each rating

Are folic acid and folate the same?

Folate is the umbrella name for vitamin B9. Folic acid is the form used in fortified foods and many supplements; foods naturally contain other folates. The vitamin helps the body make DNA and supports cell division. Too little can cause megaloblastic anemia, in which red blood cells develop abnormally. 1

Why does timing matter before pregnancy?

Folic acid has an established role in reducing neural tube defects, abnormalities affecting the developing brain and spinal cord. A review of international evidence emphasizes supplementation before conception and during the first trimester; its recommendations also distinguish routine prevention from pregnancies with complex medical risks. 1 2

Key studies

The most recent publications linked to Folic Acid's ratings.

Effects of folic acid supplementation on cognitive function and inflammation in elderly patients with mild cognitive impairment: A systematic review and meta-analysis of randomized controlled trials.2024Effects of folic acid supplementation on cognitive impairment: A meta‐analysis of randomized controlled trials2024Folic acid - importance for human health and its role in COVID-19 therapy.2023Biological Role of Folic Acid in Pregnancy and Possible Therapeutic Application for the Prevention of Preeclampsia2023Does folic acid supplementation have a positive effect on improving memory? A systematic review and meta-analysis of randomized controlled trials2022
All 18 studiesEvery publication linked to Folic Acid

Why people take it

Essential Health21.4%
Energy19%
Immune Support16.8%
Cognition8.9%
Bone & Joint8.6%
Fitness3.5%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Is folic acid vitamin B9?

Yes. It is one form of vitamin B9, whose broader name is folate. 1

Can food replace folic acid before pregnancy?

DGE recommends a supplement in addition to a folate-rich diet for women who could become pregnant. 3

Does an MTHFR variant mean folic acid is useless?

No. NIH reports that 400 mcg daily helps prevent neural tube defects even with the common 677C>T variant; CDC still recommends folic acid in this setting. 1

Will it improve memory if my folate is normal?

Most clinical trials reviewed by NIH have not demonstrated a cognitive benefit from supplementation. 1

Does the upper limit include spinach?

Natural food folate is excluded from the US upper limit; the limit applies to folate supplied by supplements and fortified foods. 1

Sources

  1. Folate: Fact Sheet for Health Professionals NIH Office of Dietary Supplements
  3. Folat: Referenzwerte Deutsche Gesellschaft für Ernährung