Folate
foliany / witamina B9 · last AI check: 2026-07-19
In short
Folate is the natural form found in food; folic acid is the form found in fortified products and supplements.
What it does in the body
The sentences below are officially authorised EU health claims.
Folate contributes to normal blood formation EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 79 · EFSA opinion: 2009;7(9):1213
Condition of use on a product: The product is at least a source of Folate.
Folate contributes to maternal tissue growth during pregnancy EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 2882 · EFSA opinion: 2009;7(9):1213
Condition of use on a product: The product is at least a source of Folate.
How much you need
| Country / organisation | Group | Value | Type |
|---|---|---|---|
| EFSA | adults | AI Adequate intake — an approximate value used when data are insufficient to set an exact requirement (RDA). | |
| FAO | adult men | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. | |
| NASEM (US/CA) | adults | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Philippines | adults | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. | |
| India | adult men | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Poland | children 4–6 years | AI Adequate intake — an approximate value used when data are insufficient to set an exact requirement (RDA). | |
| Singapore | adults | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Switzerland | adults | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| United Kingdom | adults | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. |
Reference values from different countries are not directly comparable — they differ in definition and age group. How to read reference values →
Every value states its source — click it to see the document, location and link.Data and content are prepared and cross-checked against source documents by several independent AI models. They have not been audited by a human editor.Before citing a value, check it in the source document — verification is automated (AI), not editorial.
Worth knowing
The terms “folate” and “folic acid” are often used interchangeably, but they don't mean the same thing. Folates are the natural forms found in food — the name comes from the Latin *folium*, leaf, because they are most abundant in green leafy vegetables. Folic acid is the synthetic form used in supplements and fortified foods. They differ in stability and bioavailability: folate from food is heat-sensitive and is absorbed less well than folic acid from a supplement.
For this reason, reference values for this nutrient are often expressed in “dietary folate equivalents” (DFE), which convert both forms to a common measure. This matters when comparing values between countries — check in the table above what unit a given value is expressed in, because figures given in DFE and in micrograms of folic acid aren't directly comparable.
The periconceptional period is a separate matter
Folate is one of the few nutrients for which recommendations are formulated separately for women planning a pregnancy and those in early pregnancy — and the requirement rises markedly during this period. Timing is crucial here: intake matters even before pregnancy is recognised, in the first weeks of embryonic development.
We don't go further into this topic here and deliberately don't give doses. Periconceptional recommendations are the subject of clinical guidelines, differ between countries, and depend on individual circumstances — this is a conversation with your treating doctor, not something to read off an encyclopaedia. The authorised claim concerning folate and pregnancy can be found above, worded as in the EU register.
Interaction with vitamin B12
High folic acid intake can mask the haematological signs of vitamin B12 deficiency without halting the neurological changes. This is one of the reasons why supplementation of the two vitamins isn't planned in isolation from each other.
Where to find it
green leafy vegetables · legumes · fortified foods
This material is for information and education. It does not replace advice from a doctor or dietitian. For health matters, consult a qualified medical professional.