Do Multivitamins Have Folate and B12?

December 18, 2025 •

3 min read

According to the National Institutes of Health, multivitamins are the most commonly used dietary supplement in the United States, and the vast majority of these formulas do indeed contain folate and B12. These two essential B vitamins are often included together due to their synergistic relationship in supporting key bodily functions, particularly cell growth and red blood cell production. Understanding the specific forms and dosages is crucial for maximizing their benefits.

Quick Summary

This article explores the presence of folate and B12 in multivitamins, explains their roles in the body, and details why they are typically paired together. It also provides guidance on how to choose a high-quality multivitamin to ensure you are getting the right forms and amounts for your needs.

Key Points

Inclusion is Common: The vast majority of comprehensive multivitamins contain both folate (B9) and vitamin B12.
Synergistic Relationship: Folate and B12 work together to produce healthy red blood cells, synthesize DNA, and support nervous system function.
Distinction between Folate and Folic Acid: Folate is the naturally occurring form of B9, while folic acid is the synthetic, more stable version used in supplements and fortified foods.
Beware the Masking Effect: High doses of folic acid can conceal a vitamin B12 deficiency, potentially leading to neurological damage if the B12 issue is not addressed.
Check for Forms: Multivitamins may contain different forms of these vitamins, such as methylfolate and methylcobalamin, which are more bioavailable for some individuals.

The Core B Vitamins: Folate and B12 in Multivitamins

Folate (vitamin B9) and vitamin B12 are two of the eight essential B vitamins, and they are critical for numerous bodily processes. Most general-purpose multivitamins, from basic formulas to advanced supplements, include both of these nutrients. Their inclusion is not accidental; they work closely together in the body, and a deficiency in one can impact the function of the other.

Why Folate and B12 Are Paired in Multivitamins

Folate and vitamin B12 are essential for a metabolic process known as one-carbon metabolism, which is crucial for DNA synthesis, cell division, and the synthesis of neurotransmitters. Specifically, B12 acts as a cofactor for an enzyme that helps convert folate into its active form. This partnership is vital for creating healthy red blood cells and for proper nervous system function. A deficiency in either can lead to a type of anemia called megaloblastic anemia, which causes the red blood cells to become abnormally large.

Furthermore, high levels of supplemental folic acid can mask the symptoms of an underlying B12 deficiency, potentially allowing neurological damage to progress undetected. Therefore, including B12 alongside folate in a multivitamin is a protective measure to ensure proper function and prevent this masking effect.

The Difference Between Folate and Folic Acid

While the terms are often used interchangeably, there is a key distinction. Folate is the general term for all forms of vitamin B9, including those found naturally in foods. Folic acid is the synthetic form used in supplements and fortified foods. Folic acid is more stable and better absorbed by the body than natural folate from food sources.

Multivitamins can contain either folic acid or a more bioavailable form called L-methylfolate (or 5-MTHF), which is the active form of B9. For individuals with a common genetic mutation (MTHFR polymorphism) that affects how they process folate, supplements containing L-methylfolate may be more beneficial.

Navigating the Label: What to Look For

When examining a multivitamin label, you should look for the specific amounts and types of folate and B12. Reputable brands will clearly list these ingredients in the Supplement Facts panel.

Common Forms of Folate and B12 in Supplements

Folate (B9): Common forms include folic acid and L-methylfolate (or 5-MTHF). The new Supplement Facts labels list folate in micrograms of dietary folate equivalents (mcg DFE), with the amount of folic acid noted parenthetically.
Vitamin B12: Common forms include cyanocobalamin, methylcobalamin, and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are the active, coenzyme forms of B12, while cyanocobalamin must be converted by the body.

A Comparison of Folate and Folic Acid


Feature	Natural Folate (Food Sources)	Synthetic Folic Acid (Supplements)
Source	Found in leafy greens, legumes, and citrus fruits.	Added to fortified foods (bread, cereal) and supplements.
Absorption Rate	Less stable and lower bioavailability; can be destroyed by heat.	More stable and higher bioavailability; better absorbed.
Metabolism	Metabolized in the small intestine to its active form.	Metabolized by the liver; can build up if not processed quickly.
Risk of Overdose	Toxicity is extremely rare from food sources alone.	High doses can mask B12 deficiency symptoms.
Labeling	Included in total mcg DFE value on new labels.	Listed parenthetically within the mcg DFE value.
MTHFR Impact	Can be affected by the MTHFR gene mutation.	Processing is dependent on the MTHFR enzyme.

Conclusion: Choosing the Right Multivitamin

The short answer is yes, most multivitamins contain folate and B12, but the specifics matter greatly. For most healthy adults, a standard multivitamin containing folic acid and cyanocobalamin is sufficient. However, pregnant women, older adults, individuals with certain medical conditions, and those with the MTHFR gene mutation may need to be more selective.

Always consult with a healthcare provider before starting any new supplement regimen. When you are ready to choose, compare the Supplement Facts label, paying attention to the forms and dosages of both folate and B12. Look for third-party certifications from organizations like USP or NSF to ensure quality and potency. By understanding the roles of these vital nutrients and how they are formulated in supplements, you can make an informed decision that supports your overall well-being. For more detailed information on folate, the Harvard T.H. Chan School of Public Health is an excellent resource.

Frequently Asked Questions

No, while often used interchangeably, folate is the generic term for vitamin B9 found in food, whereas folic acid is the synthetic form found in supplements and fortified foods. The body absorbs and metabolizes them differently.

Yes, high supplemental doses of folic acid can mask the hematological (blood-related) symptoms of a vitamin B12 deficiency. This can allow neurological damage to progress unnoticed, which is why it's important to have adequate B12 levels.

Some individuals have a genetic variation (MTHFR polymorphism) that makes it difficult for their bodies to convert synthetic folic acid into its active form. For these people, supplementing with active methylfolate (5-MTHF) is more effective.

It's best to get these vitamins from a balanced diet, but supplements can help fill nutritional gaps. Many multivitamins combine these nutrients to ensure adequate intake, especially for groups like pregnant women, older adults, and those with restricted diets.

Vitamin B12 is essential for maintaining healthy nerves and brain function. It also plays a key role in the formation of red blood cells and DNA synthesis, working in tandem with folate.

Yes, it is not only safe but often recommended to take folate and B12 together. Many supplements combine them because of their interdependent functions in the body, but it's important to have a doctor check your B12 levels before supplementing heavily with folic acid alone.

Populations at higher risk include pregnant women, older adults due to impaired absorption, individuals with digestive disorders, and vegans or vegetarians, as B12 is found almost exclusively in animal products.