The sheer variation of terminology used to describe the types, purposes and proper dosages of nutritional supplements can be overwhelming. This is particularly the case with folic acid, which is sometimes also called folate or vitamin B-9. Folic acid is simply a water-soluble vitamin that your body uses for several important purposes.
Folate vs. Folic Acid
Although the terms "folate" and "folic acid" are frequently used interchangeably, they actually refer to slightly different items. Folate and folic acid are both forms of vitamin B-9. However, folate is found naturally in various foods, while folic acid is an artificially created form of the vitamin that can be taken as a supplement. Both folate and folic acid are good for your body; folic acid, however, is absorbed and processed slightly more easily, while folate is frequently accompanied by various other nutrients that are not necessarily found in a folic acid supplement.
Recommended Dosage
According to the Office of Dietary Supplements, the recommended dosage of folic acid for men is the same as that for most women. Men over the age of 19 need 400 mcg of folic acid per day.
Sources
Folic acid can be found in many different multivitamins and supplements. You can also find folic acid -- more properly called folate or vitamin B-9 -- in many different foods in a balanced diet. For example, 185 mcg of vitamin B-9 is in 3 oz. of cooked beef liver; 1/2 cup of boiled spinach contains 100 mcg; and four boiled spears of asparagus contain 85 mcg.
Purpose
Vitamin B-9 is one the B complex vitamins, along with thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin and B-12. Your body uses these B vitamins to process the food you eat into usable energy. Folic acid, along with other B vitamins, is important for your nerves and brain, as well as for producing RNA and DNA.
References
- University of Florida; Folate vs. Folic Acid: What Is the Difference?; December 2000
- Office of Dietary Supplements; Dietary Supplement Fact Sheet: Folate; April 2009
- University of Maryland Medical Center; Vitamin B9 (Folic Acid); Steven D. Ehrlich; May 2009
- MayoClinic.com; Folate (Folic Acid); April 2011
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