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Two forms of vitamin B9
Folate, also known as vitamin B9 or vitamin M, plays a role in producing cells and blood, supporting normal fetal neural tube development and maintaining normal levels of homocysteine in the blood, according to South Korea’s Ministry of Food and Drug Safety.
The terms folate and folic acid describe different forms of the same vitamin. Folate is the form naturally present in food, while folic acid is a synthetic form commonly added to dietary supplements and fortified foods. The word “folate” comes from the Latin word “folium,” meaning leaf, reflecting the vitamin’s presence in leafy vegetables.
Most food-based folate occurs in reduced tetrahydrofolate forms. Synthetic folic acid is oxidized, making it more stable during processing and storage. The body converts folic acid in the liver into active tetrahydrofolate with the help of an enzyme called dihydrofolate reductase.
Food sources and supplement options
Folate is found in peanuts, sunflower seeds, lentils, chickpeas, peas, kidney beans and dried beans. Vegetable sources include spinach, asparagus, broccoli, Brussels sprouts, cabbage, kale and other dark green leafy vegetables. Citrus fruits and juices, chicken and beef liver, and fortified breakfast cereals also provide the vitamin.
In South Korea, folate is classified as a standardized functional ingredient for health supplements, rather than an ingredient that requires product-specific approval. The country’s food safety regulator has also added methyltetrahydrofolate glucosamine as an approved folate source. Supplements are sold as tablets, liquids and multivitamin products.
The Korean regulator sets a daily folate intake range of 120 to 400 micrograms for functional health products. It lists no separate precautions but advises consumers to remain within the established intake range.
Side effects and medication interactions
Britain’s National Health Service says folic acid tablets can cause bloating, gas, nausea and loss of appetite. Liquid products may also cause diarrhea, vomiting or an itchy rash. In rare cases, anaphylaxis can occur. People who previously experienced an allergic reaction to folic acid should use caution.
The NHS advises people with vitamin B12 deficiency anemia or pernicious anemia, those who have received a coronary stent and those with a history of cancer to consult a doctor before taking folic acid. The vitamin may interact with anti-seizure drugs, certain antibiotics, lithium and aspirin. Patients should tell their doctors about all medicines, herbal products, vitamins and supplements they take. Alcohol may reduce folic acid’s effectiveness, so limiting drinking is recommended while taking it.
Guidance on higher doses
The NHS recommends 200 micrograms of folate a day for adults and says the vitamin should be consumed regularly because the body does not store it. Supplemental doses of no more than 1 milligram, or 1,000 micrograms, a day are considered unlikely to cause harm.
Taking more than 1,000 micrograms, however, can mask signs of vitamin B12 deficiency. If untreated, that deficiency can lead to nervous system damage and may be a particular concern for older adults who have difficulty absorbing B12.
MedlinePlus offers similar guidance, saying folic acid intake should generally remain at or below 1,000 micrograms a day. It describes recommended doses as unlikely to cause harm and notes that folate is water-soluble, meaning excess amounts leave the body through urine rather than accumulating.
Folic acid during pregnancy
The NHS recommends folic acid supplements during the first 12 weeks of pregnancy. For people planning a pregnancy, it says beginning supplements three months before conception is ideal. Those who are breastfeeding may also take folic acid after consulting a health care professional.
This information is general guidance based in part on public data from South Korea’s food and drug safety regulator. Dietary supplements are not medicines. People with medical conditions or those taking prescription drugs should consult a qualified health professional before using them.
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