Folic acid or methylfolate
| Form | What it is | Products |
|---|---|---|
| Folic acid (pteroylmonoglutamic acid) | The synthetic form used in supplements and fortified foods | OstroVit 800 µg tablets |
| Methylfolate (Quatrefolic, 5-methyltetrahydrofolate) | The form that occurs in the body; Swanson uses a glucosamine salt of it | Swanson 400 µg and 800 µg capsules |
Both are stated in µg on the label and compared with the same 200 µg NRV. We do not rank them: choose by dose, capsule or tablet, and price per day.
Reading the dose
| Folate per daily dose | % of NRV (200 µg) |
|---|---|
| 400 µg | 200% |
| 800 µg | 400% |
NIH ODS sets a tolerable upper level of 1000 µg a day for folic acid from supplements and fortified foods in adults, and notes that a high folic acid intake can hide the signs of vitamin B12 deficiency. If you take a multivitamin or a B-complex as well, add up the folic acid from every label.
Folate products compared
| Product | Form | Daily dose | Folate | Pack lasts |
|---|---|---|---|---|
| OstroVit Folic Acid 800 µg, 90 tablets | folic acid | 1 tablet before a meal | 800 µg (400%) | 90 days |
| Swanson Folate 400 µg, 30 capsules | methylfolate | 1 capsule | 400 µg (200%) | 30 days |
| Swanson Folate Quatrefolic 800 µg, 30 capsules | methylfolate | 1 capsule | 800 µg (400%) | 30 days |
Folate in pregnancy: what the labels say
The OstroVit label says the product may be used by pregnant and breastfeeding women, with the dose decided by a doctor. The Swanson 800 µg label says pregnant women should use it after consulting a doctor. Neither replaces the advice of your own doctor or midwife, who sets the dose for you.
Folate benefits under EU-authorised claims
Regulation (EU) No 432/2012 permits these statements for products that provide at least 15% of the NRV per daily dose. Every product in this category meets that condition:
- Folate contributes to maternal tissue growth during pregnancy.
- Folate contributes to normal amino acid synthesis.
- Folate contributes to normal blood formation.
- Folate contributes to normal homocysteine metabolism.
- Folate contributes to the normal function of the immune system.
- Folate contributes to the reduction of tiredness and fatigue.
- Folate has a role in the process of cell division.
Folate works alongside other B vitamins, which are in our vitamin B category. Ready-made formulas for women are in vitamins for women, and iron supplements are listed separately.
Folate in food
According to NIH ODS, folate is found in leafy green vegetables, beans, peas and lentils, and many breads and cereals are fortified with folic acid. A supplement gives a fixed amount printed on the label.
Questions
How do I know if I lack folate?
Only a blood test ordered by a doctor can show it. We cannot tell you from symptoms, and a supplement is not a substitute for a diagnosis.
Is 800 µg too much?
It is below the 1000 µg NIH ODS upper level for folic acid, but it is 400% of the NRV. For pregnancy, the doctor decides the dose.
What is the difference between folate and folic acid?
Folate is the general name for the vitamin as found in food. Folic acid is the synthetic form used in supplements. Methylfolate is one of the natural forms.
When should I take it?
The OstroVit label says before a meal. Swanson labels give one capsule a day with no set time.
Sources
- Regulation (EU) No 1169/2011, Annex XIII (reference intakes)
- Regulation (EU) No 432/2012 (permitted health claims)
- NIH Office of Dietary Supplements: Folate fact sheet
- EFSA: Health claims
Content reviewed by Inese Kalniņa, dietitian.
2026-07-30