Folic Acid: Everything You Need to Know

What is folic acid?

Folic acid is a water-soluble vitamin. It’s a synthetic version of folate, one of the B vitamins.Trust

Because your body can’t make folate, you need to get it from your diet.

Some foods naturally contain folate. Folic acid is added to other foods. You can also get folic acid from dietary supplements Trusted Sour.

What’s the difference between folate and folic acid?

Although the terms “folate” and “folic acid” are often used interchangeably, they are actually different forms of the same vitamin: vitamin B9.

Folic acid has a different structure than folate and has slightly different effects in your body. “Folate” is the generic name that encompasses all forms of vitamin B9, including folic acid and 5-MTHF. Folic acid is a specific synthetic form of this vitamin.

Food Sources

A wide variety of foods naturally contain folate, but the form that is added to foods and supplements, folic acid, is better absorbed. In January 1998, the U.S. Food and Drug Administration required food manufacturers to add folic acid to foods commonly eaten, including breads, cereals, pasta, rice, and other grain products, to reduce the risk of neural tube defects. This program has helped to increase the average folic acid intake by about 100 mcg/day. Good sources of folate include:

• Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)
• Beans
• Peanuts
• Sunflower seeds
• Fresh fruits, fruit juices
• Whole grains
• Liver
• Aquatic foods
• Eggs
• Fortified foods and supplements

Nutrition Supplement Folic acid is a synthetic version of the B vitamin folate, which naturally occurs in leafy greens, eggs, and citrus fruits, among other foods. It’s essential to important functions in the body.