Why Folate Matters and How to Know If You’re Getting Enough

Folate is one of those nutrients you don’t hear about every day, but your body relies on it constantly.

It helps make DNA, supports red blood cell production, and plays a big role in healthy growth. For women who are pregnant or planning to be, getting enough folate is especially important, since it helps prevent serious birth defects early in development.

However, folate exists in several distinct forms, and each is processed differently by the body. This guide explains what folate is, why it matters, and how to select the right type. 

What Is Folate, and Why Does It Matter?

Folate, also known as vitamin B9, helps your body make new cells. It plays a key role in building DNA and red blood cells, both of which are essential for your body to grow, heal, and stay healthy.

Your body can’t make folate on its own. That means you need to get it from food or supplements every day. When your intake is too low, your energy, focus, and even long-term health can suffer.

Why Folate Matters So Much for Women

Folate is essential for everyone, but it plays a critical role in women’s health, especially during pregnancy.

In the early weeks of pregnancy, folate plays a crucial role in supporting the proper development of the baby’s brain and spinal cord. 

A deficiency during this time increases the risk of serious birth defects, such as neural tube defects. The challenge? These developmental stages often occur before a woman even realizes she’s pregnant.

For this reason, many health professionals recommend that women of reproductive age take a folate supplement regularly, even if they’re not actively trying to conceive. It’s a simple way to stay prepared and protect future health.

The Different Forms of Folate

Understanding “Folate” as a Category

The word “folate” doesn’t refer to just one thing. It’s a general term that includes the natural version found in food, the synthetic version added to fortified foods, and the forms used in supplements.

Each type works differently in the body, and understanding the differences can help you make more informed choices for your health.

Food Folate

Some foods naturally contain folate, particularly leafy greens such as spinach, kale, and romaine lettuce. You’ll also find it in beans, lentils, oranges, avocados, nuts, and seeds.

Eating a variety of these foods every week is a solid way to get folate, along with other nutrients your body needs.

Folic Acid

Folic acid is a man-made version of folate that’s added to certain foods like breakfast cereals, white rice, pasta, and bread. This process, called fortification, was introduced in the United States in 1998 after researchers observed that many women weren’t getting enough folate to support a healthy pregnancy.

By adding folic acid to everyday foods, the goal was to close the nutritional gap without requiring people to change their diets drastically. And it worked; birth defect rates dropped in the years that followed.

Methylated Folate

Methylated folate, often listed on supplement labels as L-5-MTHF or L-5-methyltetrahydrofolate, is the active form your body uses right away. Unlike folic acid, it doesn’t need to be converted in your body first.

This can be particularly helpful for individuals who have difficulty converting folic acid due to a common genetic variation known as MTHFR. If your body struggles with this conversion, methylated folate may be a better choice.

How Your Body Absorbs Each Type

Food vs. Supplement Absorption

Your body absorbs folate from supplements more efficiently than from food. But that doesn’t mean food isn’t important. Whole foods offer other nutrients and fiber that supplements don’t, and they work together in ways science is still learning about.

Understanding DFEs (Dietary Folate Equivalents)

Because absorption rates vary depending on the source, scientists use DFEs, Dietary Folate Equivalents, to help people understand how much usable folate they’re getting.

Here’s what 1 microgram (mcg) DFE looks like in real terms:

• 1 mcg food folate

• 0.6 mcg folic acid from fortified foods or supplements (taken with food)

• 0.5 mcg folic acid (taken without food)

• 0.6 mcg methylated folate (taken with food)

This system helps you compare different forms more accurately.

How Much Folate Do You Actually Need?

Most adults need 400 mcg DFE of folate every day. For women who are pregnant, the recommended intake increases to 600 mcg DFE.

Your needs may be higher in some cases, such as when trying to conceive or recovering from certain health conditions. Always follow your healthcare provider’s guidance if they suggest a higher dose.

Choosing the Right Folate Source for You

Start With Food First

Whole foods should always be your starting point. They don’t just give you folate; they provide fiber, antioxidants, and other nutrients that support your overall health.

Aim to eat plenty of folate-rich foods each week, including leafy greens, beans, peas, citrus fruits, and nuts.

When a Supplement Makes Sense

If you’re pregnant, trying to conceive, or have a diet low in whole foods, a supplement can help fill the gap.

Folate is one of the most important nutrients during early pregnancy, which is why women of childbearing age are often advised to take a supplement even before they become pregnant.

Men and non-pregnant women who follow a restricted diet or have specific health conditions may also benefit from a folate supplement or a multivitamin that includes folate.

Folic Acid vs. Methylated Folate

For many people, folic acid works well. It’s widely used, inexpensive, and effective at raising folate levels in the body.

However, if you’ve undergone genetic testing and know you have the MTHFR variant, your body may not convert folic acid into its active form as easily. In that case, methylated folate is a better option; it bypasses the conversion step and can be used immediately.

If you’re unsure, talk to your doctor. They can help you decide what’s best based on your personal health history.

Build a Folate Routine Today

Folate supports cell growth, repair, and development. It’s especially important during pregnancy but remains essential throughout life.

You can meet your needs through folate-rich foods, fortified grains, or supplements, especially when diet alone falls short.

For high-quality options, Curated Wellness provides access to trusted supplements from premium brands worldwide, all in one place. Whether you need folic acid or methylated folate, you can find the option that works best for your needs.

Top Recommended Folate Supplements:

Optimized Folate (L-Methylfolate) - Life Extension

Life Extension's Optimized Folate formula promotes both cardiovascular and cognitive health with 1,000 mcg of folate in the form of L-Methylfolate.

Super Liquid Folate - Designs for Health

Super Liquid Folate contains 400 mcg of natural folate (as calcium folinate), along with 40 mcg of vitamin B12 (methylcobalamin and hydroxycobalamin) per one drop serving. Research suggests that folate is an important nutrient for maintaining healthy homocysteine levels.

Methyl Folate - Douglas Laboratories®

Methyl Folate provides 1,000 mcg of Metafolin®, a patented form of (6S) 5-methyltetrahydrofolate (5-MTHF). 5-MTHF is the naturally occurring, predominant form of folate commonly found in cells and is essential for overall health, as it participates as a cofactor in a reaction that involves the remethylation of homocysteine to methionine.