First things first: folate and folic acid refer to the same vitamin, but not to the same form. Folate is the collective term for the variants that occur naturally in food, folic acid is the synthetically produced form found in supplements and fortified foods. That is why both words often appear on the label, and it is confusing for good reason.
Why there are two terms in the first place
Folate from food is sensitive. It reacts to heat, light and long storage, so a considerable part of it is lost during cooking. Green leafy vegetables, pulses and cabbage are the classic sources, but the journey from field to plate costs quite a bit of it.
Folic acid is more stable. That is why it is used in supplements, and why amounts can be stated reliably in them.
What folate does in the body
Folate contributes to normal blood formation, to normal homocysteine metabolism, to normal amino acid synthesis, to the normal function of the immune system, to normal psychological function and to the reduction of tiredness and fatigue. It also has a role in the process of cell division.
The last point explains why the topic matters more in certain phases of life than in others. Wherever a lot is newly formed in the body, the requirement rises.
Pregnancy and trying to conceive
This is the situation in which folate comes up most often:
Folate contributes to maternal tissue growth during pregnancy.
Timing matters here. The increased requirement does not begin with the positive test, it begins before that. This is why professional bodies talk about supplementation as early as the planning phase for those trying to conceive.
If you are pregnant or would like to become pregnant, this is a topic for your gynaecologist, not for a blog post. She can judge which amount makes sense in your situation. What we can provide here is context for the numbers on the pack.
What 1,000 µg means
The reference intake for folate is 200 µg per day. Our Folic Acid 1000 µg provides five times that, so 500 % of the reference intake, in one tablet a day. 240 tablets per tub means it lasts 240 days.
That level is common for folic acid and the reason for it is arithmetic: the body does not take up everything that is supplied, and the requirement varies noticeably depending on your situation in life. If you are unsure whether your diet covers your requirement, the most reliable way to clarify that is a blood test rather than an estimate.
Who else should pay attention
- Anyone who eats little green vegetable and few pulses.
- Anyone who drinks alcohol regularly, as this affects absorption.
- Anyone taking certain medicines on a long-term basis. That is a question for the practice treating you.
In short
- Folate is the natural form, folic acid the stable synthetic one. The same vitamin, a different origin.
- Folate contributes to normal blood formation and has a role in the process of cell division.
- When trying to conceive, the topic starts before pregnancy. The amount belongs in medical hands.
- The reference intake is 200 µg. Our tablet provides 1,000 µg, so 500 %.
Do not exceed the stated recommended daily intake. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.
