Does Folate Contain Vitamin D? Dispelling the Myth

January 2, 2026 •

4 min read

According to the National Institutes of Health, vitamin D and folate are two distinct and unrelated nutrients, each with critical roles in the body's functioning. This article addresses the common question: does folate contain vitamin D, clarifying that the two are different and explaining their independent importance for health.

Quick Summary

Folate (vitamin B9) and vitamin D are two separate and essential nutrients that are often confused. While they are sometimes included together in supplements, folate does not contain vitamin D, and they perform different functions in the body, which this article explores in detail.

Key Points

Folate is Vitamin B9: A water-soluble B vitamin essential for cell division and DNA synthesis.
Vitamin D is a Fat-Soluble Vitamin: A distinct nutrient crucial for calcium absorption and bone health.
No Chemical Connection: Folate does not contain vitamin D; they are separate compounds.
Shared Environmental Link: The 'vitamin D–folate hypothesis' links their levels to UV radiation and skin pigmentation, but they remain unrelated nutrients.
Often Paired in Supplements: They are often combined in supplements, like prenatal vitamins, due to their independent but important roles in health.
Different Sources: Folate is found in leafy greens and fortified grains, while Vitamin D comes from sun exposure and specific foods like fatty fish.
Different Storage Methods: Folate is not stored long-term, while Vitamin D is stored in the body's fat and liver.
Misconception Alert: The belief that one contains the other is a common myth that should be dispelled for accurate nutritional understanding.

Does Folate Contain Vitamin D? The Definitive Answer

No, folate does not contain vitamin D. This is a common misconception, possibly arising from the fact that both nutrients are frequently discussed together, especially in the context of prenatal health, and are often found combined in multivitamin supplements. However, they are fundamentally different compounds belonging to separate vitamin classes.

Folate vs. Vitamin D: Key Distinctions

Folate is a water-soluble B-vitamin (specifically B9) that plays a critical role in cellular function, DNA synthesis, and red blood cell production. Vitamin D, on the other hand, is a fat-soluble vitamin and a pro-hormone primarily responsible for regulating calcium absorption and bone health. The body can synthesize vitamin D through sun exposure, while folate must be obtained through diet or supplements.

Vitamin Classification

Folate (Vitamin B9): A water-soluble vitamin.
Vitamin D: A fat-soluble vitamin.

Metabolism and Storage

Because folate is water-soluble, it is not stored in the body for long periods. Any excess is typically excreted in the urine, necessitating regular intake.
As a fat-soluble vitamin, vitamin D can be stored in the body's fatty tissues for later use.

Why the Confusion? The Vitamin D–Folate Hypothesis

One reason for the confusion is the "vitamin D–folate hypothesis," a prominent theory in evolutionary biology that explores the connection between UV radiation, skin pigmentation, and the body's levels of these two vitamins.

In this theory, UV radiation is linked to the synthesis of vitamin D in the skin.
Conversely, UV exposure can also cause the degradation of folate.
The hypothesis suggests that human skin pigmentation evolved as a balancing act: darker skin in high-UVR areas protected folate from degradation, while lighter skin in low-UVR areas allowed for sufficient vitamin D synthesis.

This evolutionary link, however, does not mean that folate and vitamin D are chemically related or that one contains the other. It simply highlights a shared environmental sensitivity related to sunlight exposure.

Sources of Folate and Vitamin D

Getting adequate amounts of both nutrients is crucial for overall health, but they are sourced differently.

Folate Sources

Folates are naturally abundant in many foods. Foods fortified with folic acid (the synthetic form of folate) are also widely available.

Leafy Green Vegetables: Spinach, kale, and collard greens.
Legumes: Lentils, chickpeas, and beans.
Fruits: Oranges and other citrus fruits.
Fortified Grains: Many breads, pastas, and cereals are enriched with folic acid.

Vitamin D Sources

Unlike folate, dietary sources of vitamin D are more limited, with the sun being the body's primary way of producing it.

Sunlight: The body synthesizes vitamin D when skin is exposed to UVB rays.
Oily Fish: Salmon, mackerel, and sardines are excellent sources.
Fortified Dairy: Many milk, yogurt, and cheese products have added vitamin D.
Supplements: Vitamin D supplements are widely available, especially for those with limited sun exposure.

Comparison Table: Folate vs. Vitamin D


Feature	Folate (Vitamin B9)	Vitamin D
Vitamin Class	Water-soluble	Fat-soluble
Primary Function	DNA synthesis, cell growth, red blood cell formation	Calcium absorption, bone health, immune function
Primary Source	Leafy greens, legumes, fortified foods	Sunlight, fatty fish, fortified dairy
Body Storage	Not stored extensively; excess is excreted	Stored in fatty tissue and liver
Deficiency Risk	Increased risk of anemia, neural tube defects	Increased risk of bone issues (rickets), weakened immune system

The Role of Combined Supplements

Given that these two nutrients are not the same, why are they often packaged together in supplements, particularly prenatal vitamins? The reason is their synergistic importance for certain health outcomes, rather than a chemical link.

For pregnant individuals, both folate (as folic acid) and vitamin D are critically important. Folic acid is essential for preventing neural tube defects in developing infants, while vitamin D is needed for proper bone development. Combining them simplifies the supplementation process for individuals who need to ensure they are getting sufficient quantities of both. For example, some products like Folvik-D contain both folic acid and vitamin D3.

Conclusion: Understanding the Distinction is Key

In summary, the notion that folate contains vitamin D is a misconception. They are two different vitamins with distinct chemical structures, functions, and sources. Folate is a water-soluble B-vitamin vital for DNA synthesis, while vitamin D is a fat-soluble vitamin crucial for bone health and calcium regulation. Their common pairing in supplements and discussion points, particularly regarding prenatal health and evolutionary biology, stems from their complementary roles and environmental sensitivities, not a shared composition. Understanding these differences is important for informed dietary choices and supplementation. For anyone with dietary restrictions or specific health concerns, consulting a healthcare professional is always the best course of action to ensure adequate nutrient intake.

Frequently Asked Questions

Yes, folate is the natural form of vitamin B9. Folic acid is the synthetic form of vitamin B9 used in supplements and fortified foods.

While not chemically linked, their levels in the body can be indirectly related through environmental factors. For example, the 'vitamin D–folate hypothesis' explores their contrasting responses to UV radiation.

They are combined in supplements because they are both critically important for a healthy pregnancy. Folic acid helps prevent neural tube defects, and vitamin D is essential for fetal bone development.

Folate is vital for DNA synthesis, cell growth, and the production of healthy red blood cells. A deficiency can lead to anemia.

Vitamin D is crucial for helping the body absorb calcium and phosphorus, which are necessary for strong bones and teeth. It also supports immune function.

No, you cannot get folate from sunlight. Sunlight exposure helps your body produce vitamin D, while folate must be obtained from dietary sources or supplements.

A folate deficiency can lead to a type of anemia called megaloblastic anemia, which causes fatigue and weakness. In pregnant individuals, it can increase the risk of birth defects.

Vitamin D deficiency can cause bone problems like rickets in children and osteoporosis in adults. It can also impair immune function and lead to other health issues.