Folate / folic acid

Folate supplements can look deceptively similar. Labels may say folic acid, methylfolate, L-methylfolate or 5-MTHF, while daily amounts commonly range around or above the 200 µg EU Nutrient Reference Value.

Compare products ↓

In this guideIngredient basics, choosing & product comparison

What is folate?

Folate is vitamin B9, a water-soluble vitamin found naturally in foods such as leafy vegetables, legumes and some fruits. Folic acid is a specific form used in fortified foods and many supplements, while some products use forms such as 5-MTHF.

What do folate and folic acid support?

Folate contributes to normal blood formation, normal psychological function, normal immune-system function and reduction of tiredness and fatigue. It also contributes to normal homocysteine metabolism and has a role in cell division.

What happens if you don’t get enough folate?

Folate deficiency can lead to megaloblastic anaemia, which may cause tiredness, weakness, difficulty concentrating, palpitations and shortness of breath. These symptoms are not specific to folate deficiency.

Folate is especially important around pregnancy

Low folate status around conception increases the risk of neural tube defects. Folate and vitamin B12 deficiency can both cause megaloblastic anaemia, so the cause matters rather than assuming folate alone is low.

Folate, folic acid and pregnancy

Folate contributes to maternal tissue growth during pregnancy. The EU also permits a specific risk-reduction claim for supplemental folic acid: supplemental folic acid intake increases maternal folate status, and low maternal folate status is a risk factor for neural-tube defects in the developing fetus. The authorised conditions specify 400 µg folic acid daily for women of child-bearing age, for at least one month before and up to three months after conception.

Why the form matters during pregnancy

The pregnancy-related claim above specifically applies to folic acid. Other folate forms, such as 5-MTHF, are not automatically covered by the same claim just because a product provides the same 400 µg amount. Check both the amount and the form shown on the label.

Avoid the “active form = always better” shortcut

5-MTHF is one option, but it is not universally superior to folic acid. Product form, dose, intended use and the wording of any health claim should be considered separately.

Compare folate forms and daily amounts →

Folate and folic acid are related, but the words are not identical

Folate is the general term for vitamin B9 compounds. Folic acid is the synthetic form traditionally used in supplements and fortified foods. 5-MTHF (5-methyltetrahydrofolate), often labelled methylfolate or L-methylfolate, is another supplemental form found especially in premium products.

Everyday folate or a pregnancy-focused product?

Folate supplements range from general B-vitamin products to formulas designed specifically for preconception and pregnancy. The EU NRV is 200 µg, while the authorised neural-tube-defect risk-reduction claim is tied to 400 µg supplemental folic acid daily for women of child-bearing age for at least one month before and up to three months after conception.

What should you compare?

Form

Folic acid, 5-MTHF/L-methylfolate or another clearly identified folate source.

Daily amount

Compare µg per recommended day and %NRV.

Pregnancy context

If pregnancy is the reason for comparing products, check whether the label provides folic acid and the daily amount rather than relying on the front-of-pack wording alone.

Single nutrient or combination

Some products are dedicated folate supplements; others include B12 or a broader B-complex.

Format & vegan status

Tablet, capsule and other formats can be compared separately from the folate chemistry.

Health information: This guide provides general information, not individual pregnancy or medical advice. Pregnancy planning, medicines, diagnosed deficiency or other individual circumstances may warrant professional guidance.

Product comparison

Compare folate supplements

Compare folate per day, folate form, serving, format, other ingredients, pregnancy-related folic acid claim context and vegan suitability.

400 µg does not make every folate product equivalent for claims. Some supplements use 5-methyltetrahydrofolate (5-MTHF), also called methylfolate, instead of folic acid. The pregnancy-related EU claim specifically applies to supplemental folic acid and requires at least 400 µg folic acid per daily portion, together with the required consumer information. Folate EU Nutrient Reference Value (NRV): 200 µg for adult labelling; it is a labelling reference, not a personal dose recommendation.

Default order: labelled folate amount per recommended day, lowest to highest; equal amounts alphabetically. The order is not a ranking.

Product	Folate / day	Form	Recommended serving	Format	Other ingredients	Pregnancy-related folic acid claim	Vegan
Igennus Pure L-Methylfolate 400 µgView product ↗	400 µg	Calcium L-methylfolate / 5-MTHF	1 tablet daily	Tablet	Single-nutrient folate product	Different folate form — this claim specifically applies to folic acid	Yes
Pure Encapsulations Folate 400View product ↗	400–800 µg	Metafolin® L-5-MTHF	1 capsule 1–2 times daily with meals	Vegetarian capsule	Single-nutrient folate product	Different folate form — this claim specifically applies to folic acid	Yes
Solgar Folate 400 µgView product ↗	400 µg	Metafolin® / L-methylfolate	1 tablet daily, preferably with a meal	Tablet	Single-nutrient folate product	Different folate form — this claim specifically applies to folic acid	Yes
Solgar Folate 666 µg DFE (Folic Acid 400 µg)View product ↗	400 µg folic acid	Folic acid	1 tablet daily, preferably with a meal	Tablet	Single-nutrient folate product	Yes — provides 400 µg folic acid/day, the supplemental amount specified in the EU maternal folate-status claim	Yes
Terranova Folate 400 µg ComplexView product ↗	400 µg	Methylfolate / calcium L-methylfolate	1 capsule daily with food	Vegetarian capsule	Magnifood complex 500 mg	Different folate form — this claim specifically applies to folic acid	Yes

Pregnancy-related claim: See the folate guide for the full conditions of use.

EU health claim details

✓

Authorised health claims

A quick consumer view — full regulatory list available below

● Supplemental folic acid intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus.Pregnancy and neural tube development ·

Claim type
Disease risk reduction (Article 14(1)(a))

Condition of use
The claim may be used only for food supplements which provide at least 400 µg of folic acid per daily portion. The beneficial effect is obtained with a supplemental folic acid daily intake of 400 µg for at least one month before and up to three months after conception.

EFSA / scientific assessment
EFSA-Q-2013-00265; EFSA Journal 2013;11(7):3328

EU legal source
—

Additional statement / restriction
Information shall be provided to the consumer that the target population is women of child-bearing age.

● Folate contributes to maternal tissue growth during pregnancy.Pregnancy & maternal tissue growth · General population