What is folate, and what does it do in the body?

Folate is a water-soluble vitamin. The body holds only a limited amount of it, so it needs to come from food regularly. It is one of the B vitamins, and is often called vitamin B9.

What is the difference between folate and folic acid?

Folate generally refers to the forms found naturally in food. Folic acid is the synthetic form used in supplements and fortified foods. Both are the same vitamin, but they are not absorbed equally well, and the synthetic form is absorbed more efficiently. That is why intake is measured in dietary folate equivalents, so the two can be compared on the same scale.

What does folate do in the body?

The annex to Thai Ministry of Public Health Notification No. 447 (B.E. 2566) recognises three statements:

• Folic acid / Folate contributes to normal red blood formation
• Folic acid / Folate contributes to normal amino acid synthesis
• Folic acid / Folate contributes to the normal function of the immune system

These describe the nutrient itself, not an effect of any product.

Where does dietary folate come from?

Dark leafy greens are the main source — the word folate comes from the Latin for leaf. It is also found in dried beans, peanuts, liver, egg yolk, avocado and citrus fruit.

In Thai cooking, spinach, ivy gourd leaves, morning glory, broccoli and beans of various kinds are all common sources.

Does cooking make a difference?

It does. Folate is water-soluble and breaks down under prolonged heat. Boiling for a long time and pouring the water away loses more of it than a quick blanch, a quick stir-fry or steaming.

This is one reason the folate actually obtained from a meal is often lower than a food composition table suggests.

How much is recommended per day?

The recommended intake set by the US National Academies' Food and Nutrition Board, as published by the NIH Office of Dietary Supplements, is 400 micrograms a day of dietary folate equivalents for adults.

The tolerable upper intake level for folic acid from supplements and fortified food is 1,000 micrograms a day for adults. That limit applies to the synthetic form, not to folate occurring naturally in food.

How do you read the label?

Labels state the amount in either milligrams or micrograms — 0.2 mg and 200 mcg are the same quantity. Convert to one unit before comparing, and check whether the figure is given as folic acid or as dietary folate equivalents.

If you take prescription medication, speak to a doctor or pharmacist before supplementing.

Dietary supplements are not intended to prevent, treat or cure any disease.