What Is Folate? What’s Folic Acid For? 

You've probably heard that folic acid is important during pregnancy. But there's much more to folate than that - and yes, we all need it throughout life. 

Folates are various naturally occurring forms of Vitamin B9 found naturally in foods such as leafy greens, legumes, organ meats, and eggs. 

Folic acid is the synthetic form of folate. It’s often used in supplements and in fortified foods such as cereals, breads, and milks. 

We’ll explain the difference between the two later on.

Folate and Folic Acid Benefits
Folate is one of the most important nutrients in the human body. It supports dozens of processes that are essential for life, including mood, circulation, red blood cell formation, and much more.

• Cell division and DNA repair
  Folate supports the formation of healthy DNA and cell division, which is vital for development, repair, and everyday function.
  
  

• Red blood cell formation
  Folate is also involved with healthy red blood cell production, supporting the development of erythroblasts in the bone marrow.
  
  

• Nervous system support
  Folate supports the production of chemicals involved with good mood, mental clarity and focus, and overall brain health.
  
  

• Cardiovascular health
  Folate and vitamin B12 are both involved in the normal metabolism of homocysteine, an amino acid that occurs naturally in the body but can be problematic if levels accumulate.
  
  

Folate vs Folic Acid vs Folinic Acid: What’s the Difference?

Folate comes in several forms: dietary folate, folic acid, folinic acid, and methylfolate. Which is best for you? 

Dietary folate is the naturally occurring form of vitamin B9 found in food. Eating folate-rich foods is a good way to support healthy folate levels. 

Folic acid is the synthetic form - i.e., made in a lab. It’s the form most commonly used in dietary supplements and also added to some fortified foods. Folic acid must be converted by the body into its active, usable form. Most people can do this easily, but some people have a common genetic variation that means folic acid is not converted efficiently.  

Folinic acid is an active form of folate created from taking folic acid and/or eating folate in food. Then there’s methylfolate (also known as 5-MTHF) , another active form of folate that requires no further conversion in the body. 

If you are unsure which form may suit you, a pharmacist or doctor can help you choose based on your individual circumstances.

Folic Acid Supplements and Multivitamins  

The body cannot make folate on its own, so it must be obtained from foods or supplementation. 

However, dietary folate may not be enough on its own to support certain life stages, which is when folate supplements can help.
Folic acid or active folate can be taken alone, or in formulas that include other nutrients. 

• Folic acid
  Blackmores Folate Daily provides 500 mcg folic acid.
  
  

• Folate + B12
  GO Healthy GO Folate & B12 provides 300mcg levomefolic acid (active folate) and 50 mcg methylcobalamin (active B12) to support healthy brain function and cardiovascular function.
  
  

• Folate + iodine
  BePure Folate Restore provides 300mcg of folinic acid (active folate) and 100mcg iodine to support foetal development and maternal health. 

• B-complex
  A B-vitamin complex provides the eight B vitamins (including folate) to support balanced mood, mental clarity, focus, and healthy energy levels.
  
  

• Multivitamins

Multivitamin supplements typically include all eight B vitamins plus other nutrients, and can be a convenient way to fill nutritional gaps in your diet.

Who Needs Folate? Folate Benefits at Different Life Stages 

Pregnancy and pregnancy planning

Folate requirements increase substantially in pregnancy because this is when the body is making new cells at a rapid rate. Folate also plays a central role in supporting the formation of the neural tube, which occurs during the third and fourth weeks of pregnancy, eventually forming the brain and the spinal cord.

The neural tube develops within the first 28 days of pregnancy, which means folate levels should be optimal before you fall pregnant. Women who are planning pregnancy are advised to take folate for 2-3 months while trying to conceive to support their folate levels. 

• Prenatal supplement recommendations
  General guidance from New Zealand health authorities suggests women planning pregnancy or already pregnant should take a daily folate or folic acid supplement, as intake requirements increase during the first trimester. Talk to your doctor, midwife, or pharmacist about the dose that's right for you.
  
  

• Prenatal multivitamins at Bargain Chemist
  Elevit Preconception and Pregnancy
  Blackmores Pregnancy & Breastfeeding Gold
  Ferro-Care Pregnancy Multivitamin

General adult health 

Men and women both need folate, including women who are not pregnant and not planning pregnancy. Folate supports everyday cell health, energy production, metabolism, and healthy mood. Low folate levels can affect the formation of red blood cells and may also affect everyday mood and energy.

Older adults (50+)

Dietary intake of folate can decline with age, but many people don’t realise this. Folate is still very important in older adults as it continues to support normal cardiovascular function and brain health. Talk to your doctor about whether you’re getting enough folate, and if supplementation could be helpful. 

How To Support Folate Levels Through Diet

Many foods contain folate, and eating a balanced diet can help to support healthy levels. Good food sources of folate include:

• Organ meats (liver, kidney)

• Seafood and shellfish

• Eggs

• Whole grains (brown breads, cereals, brown rice)

• Legumes (mung beans, chickpeas, kidney beans)

• Broccoli, asparagus, Brussels sprouts, cabbage, green peas

• Leafy greens (spinach, kale)

• Fermented foods (sauerkraut, miso, yogurt)

• Berries (blueberries, strawberries)

• Citrus fruits (oranges, grapefruit, and especially lemons)

• Avocado

• Nuts and seeds

• Fortified foods (cereals, breads, juices, snacks)

Just remember that folate is sensitive to heat and can degrade if cooked for long periods.

If you have more questions about whether you need to take folate supplements, or which type of supplement is right for you, see your healthcare professional. Or pop into one of our stores and chat with the friendly Bargain Chemist team!