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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

Which foods supply folate?

Leafy vegetables and legumes supply natural folate. The NIH food table lists 131 mcg DFE in half a US cup of boiled spinach, 105 mcg in half a cup of boiled black-eyed peas, and 89 mcg in four boiled asparagus spears. DFE means dietary folate equivalents, a unit that accounts for differences in absorption. 1

How much is recommended?

German DGE reference values are 300 µg folate equivalents daily for adults, 550 µg during pregnancy and 450 µg while breastfeeding. Separately, DGE recommends 400 µg folic acid or equivalent supplemental folate for women who could become pregnant, starting at least four weeks before conception and continuing through the first trimester. 2

Why do US labels show a different number?

The US adult recommendation is 400 mcg DFE daily, rising to 600 mcg in pregnancy and 500 mcg during lactation. Under the US conversion, 1 mcg food folate equals 1 mcg DFE, while 0.6 mcg folic acid taken with food equals 1 mcg DFE. A folate-equivalent amount is therefore not the same number as the folic acid dose. 1

Sources

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