Nutrient explainer · Energy & Vitality

Folate, folic acid and methylfolate: what's the difference?

Folate, folic acid, methylfolate, 5-MTHF, MTHFR. If the labels and social media posts have you confused, you're not alone. Here's a plain-language guide to what each one is, what the MTHFR gene really means, and how much you need.

By the Herbal Bee teamUpdated 3 min read

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What folate does

Folate is a B vitamin (B9). Your body uses it to [1]:

  • Make DNA, the instructions inside every cell.
  • Make healthy red blood cells.
  • Process homocysteine, an amino acid, together with vitamins B12, B6 and B2.
  • Support healthy growth, which is why it matters so much early in pregnancy.

Three names, one vitamin

  • Folate is the form found naturally in food, like leafy greens and beans.
  • Folic acid is the man-made form added to fortified foods (bread, cereal, rice) and many supplements.
  • Methylfolate (5-MTHF, L-methylfolate) is the active form your body uses. Some supplements contain it directly [1].

What about MTHFR?

MTHFR is a gene for an enzyme that helps convert folate into methylfolate. One common variant makes the enzyme work a little less well. It's very common: more people in the US have at least one copy than don't [2].

What the CDC says [2]:

  • People with MTHFR variants can process all forms of folate, including folic acid.
  • Folic acid is the only form shown to help prevent neural tube defects (serious birth defects of the brain and spine).
  • Anyone who could become pregnant should get 400 mcg of folic acid daily, with or without an MTHFR variant.

NIH notes that evidence for extra benefit from folate supplements in people with the variant is inconclusive, and some may benefit from methylfolate [1]. That's a choice to make with your doctor.

Who tends to run low

Low folate is more likely in people who [1]:

  • Could become pregnant, or are pregnant (needs go up).
  • Are teens and young women, many of whom don't get enough.
  • Have alcohol use disorder.
  • Have conditions that affect absorption, like celiac disease or inflammatory bowel disease, or have had stomach surgery.

What low folate can lead to

Low folate can contribute to [1]:

  • A type of anemia with large red blood cells, which can cause tiredness, weakness and shortness of breath.
  • Trouble concentrating, irritability or headache.
  • A sore tongue or mouth sores.
  • In pregnancy, a higher risk of neural tube defects.

These signs have many possible causes and are worth discussing with your doctor. A blood test is the only way to know.

How much you need

Folate is measured in micrograms of "dietary folate equivalents" (mcg DFE), because your body absorbs folic acid better than food folate.

Age RDA (mcg DFE/day) Upper limit (mcg/day, from supplements and fortified food)
14–18 400 800
19+ 400 1,000
Pregnancy 600 800–1,000
Breastfeeding 500 800–1,000

Source: NIH Office of Dietary Supplements [1]. The upper limit applies to folic acid and 5-MTHF from supplements and fortified foods, not to folate naturally in food [1].

Top food sources

Food Serving Folate (mcg DFE) % Daily Value
Beef liver, braised 3 oz 215 54%
Spinach, boiled ½ cup 131 33%
Black-eyed peas, boiled ½ cup 105 26%
Fortified breakfast cereal 1 serving 100+ 25%+
Asparagus, boiled 4 spears 89 22%
Brussels sprouts, boiled ½ cup 78 20%
Romaine lettuce 1 cup 64 16%
Avocado ½ cup 59 15%
Enriched white rice ½ cup ~90 14%+
Broccoli, cooked ½ cup 52 13%
Mustard greens, boiled ½ cup 52 13%

Source: NIH Office of Dietary Supplements, based on USDA FoodData Central [1]. Values for fortified foods vary by product.

Easy wins: Southern-style black-eyed peas and greens, a spinach salad with avocado, saag with rice, or fortified cereal at breakfast.

Food first, then supplements

  • Pregnancy planning: CDC recommends 400 mcg of folic acid daily for anyone who could become pregnant [2]. Most prenatal vitamins cover this. Talk to your doctor if you've had a pregnancy affected by a neural tube defect.
  • Too much: high folate intake can hide low B12 in blood tests while nerve damage from low B12 continues [1]. If you take folate supplements, ask your doctor to check your B12 too.
  • Medicines: folate can interact with methotrexate, some seizure medicines (phenytoin, carbamazepine, valproate) and sulfasalazine [1]. Check with your pharmacist.
  • Add it up. Folic acid is in fortified foods, multivitamins and many B-complexes.

Where you'll find folate in our products

  • 5-MTHF Methylfolate: 3 mg (3,000 mcg) of L-methylfolate per serving. That's 3 times the 1,000 mcg adult upper limit NIH sets for folate from supplements [1]. Please talk to your doctor before taking it, and don't use it in place of a prenatal vitamin unless your doctor advises it.

Related reads

Sources

  1. NIH Office of Dietary Supplements. "Folate: fact sheet for health professionals." https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
  2. CDC. "MTHFR gene variant and folic acid facts." Updated July 16, 2026. https://www.cdc.gov/folic-acid/data-research/mthfr/index.html

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

This article is for general education and isn't medical advice.

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