Folate vs. Folic Acid: From Your Plate to the Label

Your spinach and your supplement bottle use different names for a reason.

Pick up a bag of spinach and you will probably hear the word folate. Turn over a supplement bottle and you may find folic acid instead. Look a little closer at the Supplement Facts panel and another term can appear: mcg DFE.

At first, it can look like three different things.

They are actually connected.

The difference between folate and folic acid mainly depends on the type of vitamin B9.

It also depends on where it comes from.

It can also depend on how it is listed on labels.

So rather than asking which one is "better," a more useful place to start is:

What exactly does each term mean?

First, what is folate?

Folate is the general name associated with vitamin B9. The term is also commonly used when talking about the forms of the vitamin that occur naturally in foods.

The National Institutes of Health lists foods such as dark green leafy vegetables, asparagus, Brussels sprouts, beans, peas, nuts, oranges and beef liver among dietary sources of naturally occurring folate. (Office of Dietary Supplements)

Think:

Spinach → folate

Beans → folate

Asparagus → folate

Oranges → folate

This is why the word "folate" appears so often in conversations about food.

But that is only one side of the terminology.

So what is folic acid?

Folic acid is a form of folate.

Unlike naturally occurring food folate, folic acid is commonly used in fortified foods and dietary supplements.

According to the FDA, folic acid may be found in foods such as enriched flour, bread, pasta, rice, cornmeal and certain fortified breakfast cereals. It is also used in dietary supplements. (U.S. Food and Drug Administration)

That gives us a simple starting point:

The important point is not to treat folate and folic acid as two completely unrelated nutrients.

They are different forms or ways of discussing vitamin B9.

Why do food and supplement labels make this confusing?

Because the front of a package and the official nutrition panel may not use exactly the same wording.

You might see Folic Acid on the front of a supplement.

Then you turn the bottle around and see something such as:

Folate ___ mcg DFE
(___ mcg folic acid)

That can make it look as if the bottle contains two separate ingredients.

It does not necessarily mean that.

Under U.S. labeling rules, folate is expressed in micrograms of Dietary Folate Equivalents, or mcg DFE, on Nutrition Facts and Supplement Facts labels. When folic acid contributes to the folate amount, the folic acid quantity can also be shown in parentheses. (U.S. Food and Drug Administration)

Which brings us to the next confusing abbreviation.

What does DFE actually mean?

DFE stands for Dietary Folate Equivalents.

It is a way of expressing folate amounts while accounting for differences between naturally occurring food folate and folic acid.

The NIH explains that DFE is used because naturally occurring folate and folic acid are not handled identically when consumed. (Office of Dietary Supplements)

For the average shopper, however, you do not need to turn every label into a maths problem.

The useful distinction is simply:

mcg folic acid tells you about the amount of that specific form.

mcg DFE is the labeling unit used to express folate.

They are related figures, but they should not automatically be read as identical numbers.

Folate vs folic acid vs DFE: the simple version

If the terminology still feels unnecessarily complicated, think about it this way.

Folate

The broader vitamin B9 term, particularly when discussing naturally occurring forms in foods.

Folic acid

A specific form of folate commonly used in fortified foods and dietary supplements.

DFE

A measurement system used to express folate on U.S. Nutrition Facts and Supplement Facts labels.

So these three terms are describing different parts of the same label conversation.

They are not three separate vitamins.

Where would you find natural food folate?

You do not need an unusual ingredient list to find foods that naturally contain folate.

The NIH and FDA identify several familiar sources, including: (U.S. Food and Drug Administration)

• Spinach and other dark green leafy vegetables

• Asparagus

• Brussels sprouts

• Beans

• Peas

• Nuts

• Oranges and orange juice

• Beef liver

This is one reason the phrase food folate is useful.

It helps separate naturally occurring folate from folic acid that has been added to another product.

Where might you find folic acid?

Now walk from the produce section to the packaged-food aisle.

Folic acid can be added to certain grain products during manufacturing.

Depending on the product and market, you may see it in enriched or fortified foods such as:

• Bread

• Flour

• Pasta

• Rice

• Cornmeal

• Breakfast cereals

It may also appear in dietary supplements. (U.S. Food and Drug Administration)

The easiest way to find out what a specific packaged product contains is still remarkably simple:

Read the label.

How to read folate on a supplement label

This is where understanding folate vs folic acid becomes practical.

Instead of only reading the front of the bottle, turn it around and find the Supplement Facts panel.

Then look for three things.

1. Find the word "Folate"

This is normally the main nutrient entry on a U.S. Supplement Facts panel.

2. Look for "mcg DFE"

The amount of folate may be expressed using Dietary Folate Equivalents.

The FDA requires folate declarations by weight on dietary supplement labels to use mcg DFE. (U.S. Food and Drug Administration)

3. Check what appears in parentheses

If folic acid contributes to the declared folate amount, you may see the folic acid quantity shown separately in parentheses.

For example, the layout may look roughly like:

Folate: ___ mcg DFE
(___ mcg folic acid)

Those figures should not automatically be added together.

They are different ways of describing information related to the folate contained in the product.

  Try reading a real folic acid label

Sometimes the easiest way to understand folate vs folic acid is to look at an actual product.

For example, VITBOOST currently has Amazon listings for a 240-tablet folic acid product and a 360-count folic acid product. Their current Amazon titles display both folic acid and DFE terminology.

Instead of looking only at the product title, open the listing and inspect the current label images.

Look for:

• Serving size

• “Folate” on the Supplement Facts panel

• The amount shown in mcg DFE

• The folic acid amount shown on the label

• Number of tablets in the container

• Other ingredients

• Directions

• Warnings

View the VITBOOST 240-tablet Folic Acid listing on Amazon

View the VITBOOST 360-count Folic Acid listing on Amazon

Does "folate" on the label always mean natural food folate?

Not necessarily.

This is one of the easiest mistakes to make.

Seeing Folate as the nutrient name on a Supplement Facts panel does not automatically tell you which form is inside the product.

You still need to read the accompanying information.

If folic acid is present, the label may identify it in parentheses. FDA labeling guidance specifically addresses how folate and added folic acid are declared. (U.S. Food and Drug Administration)

So the nutrient heading alone does not tell the whole story.

Is folate better than folic acid?

This article is not trying to answer that question with a winner.

"Folate vs folic acid" can easily turn into a debate about which form everyone should use, but that skips over the basic terminology.

The more useful questions are:

• What form is being discussed?

• Is it naturally present in food?

• Has it been added to a fortified food?

• Is it part of a dietary supplement?

• Is the amount shown in mcg DFE?

• Does the label separately identify folic acid?

Once those questions are answered, the label becomes much easier to understand.

Whether a particular supplement or form is appropriate for an individual is a separate question and depends on personal circumstances.

What not to assume when comparing folate and folic acid

Do not assume folate and folic acid are simply two spellings for exactly the same thing.

Do not assume the mcg DFE number and the mcg folic acid number should be added together.

Do not assume seeing "Folate" on the Supplement Facts panel means the product contains only naturally occurring food folate.

And do not decide whether a product is appropriate for you based only on which of these terms appears on the front label.

The ingredient information and Supplement Facts panel provide much more context.

From your plate to the label

Here is the easiest way to remember it.

On your plate:
Spinach, beans, asparagus and other foods can naturally contain folate.

In fortified foods:
Folic acid may be added during manufacturing.

Inside a supplement:
Folic acid may be used as the folate source.

On the Supplement Facts panel:
The total folate amount may be expressed as mcg DFE, with folic acid identified separately when applicable. (U.S. Food and Drug Administration)

That is the basic journey from food terminology to label terminology.

The bottom line

The difference between folate vs folic acid becomes much easier to understand once you stop looking at the words in isolation.

Folate is the broader vitamin B9 term and is commonly associated with naturally occurring forms in foods.

Folic acid is a specific form used in fortified foods and many supplements.

DFE is not another form of vitamin B9. It is a unit used to express folate amounts on U.S. nutrition and supplement labels.

So when two packages appear to use different terminology, start with the label before assuming the products contain completely different nutrients.

Sometimes the biggest difference is simply how the information is being presented.

5 key takeaways

1. Folate and folic acid are related, but the terms are not identical.
Folate is the broader term, while folic acid refers to a specific form.

2. Food naturally contains folate.
Leafy vegetables, beans, peas and several other foods are among the sources identified by the NIH.

3. Folic acid is commonly used in fortified foods and supplements.
Check the ingredient list and nutrition panel to identify what a particular product contains.

4. DFE is a measurement, not another vitamin.
mcg DFE stands for micrograms of Dietary Folate Equivalents.

5. Read the full Supplement Facts panel.
The nutrient heading, DFE amount and folic acid amount can each provide different pieces of the label information.

FAQs

1. Are folate and folic acid the same thing?

They are related forms of vitamin B9, but the terms are used differently. Folate commonly refers to naturally occurring forms found in foods, while folic acid is a form used in fortified foods and many dietary supplements. (Office of Dietary Supplements)

2. Is folic acid vitamin B9?

Folic acid is a form of folate, which belongs to the vitamin B9 family. (Office of Dietary Supplements)

3. What foods naturally contain folate?

Examples include dark green leafy vegetables, asparagus, Brussels sprouts, beans, peas, nuts and oranges. (U.S. Food and Drug Administration)

4. What does mcg DFE mean?

Mcg DFE means micrograms of Dietary Folate Equivalents. It is the unit used to express folate on U.S. Nutrition Facts and Supplement Facts labels. (U.S. Food and Drug Administration)

5. Why does my supplement list both DFE and folic acid?

The DFE figure expresses the folate amount using the required labeling unit, while the amount in parentheses can identify how much folic acid contributes to that folate declaration. (U.S. Food and Drug Administration)

6. Does "folate" on a supplement label mean it comes from food?

Not automatically. "Folate" is used as the nutrient declaration on the Supplement Facts panel. The rest of the label should be checked to determine the form used.

7. Is folate better than folic acid?

There is no need to declare one universally better to understand the label. They appear in different contexts, and individual supplement decisions depend on factors beyond the name of the form.

8. Is DFE the same as folic acid?

No. DFE is a unit used to express folate amounts. Folic acid is a particular form of folate.

Disclaimer: This article is for general educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any condition and should not be considered medical or nutritional advice. Individual dietary and supplement needs can vary. Speak with a qualified healthcare professional before starting, stopping, or changing a dietary supplement, especially if you have a medical condition, take medication, are pregnant, are planning a pregnancy, or are breastfeeding.