What Does Folate Contain?

January 2, 2026 •

2 min read

According to the Centers for Disease Control and Prevention, folic acid—the synthetic form of folate—is the only form of vitamin B9 proven to reduce the risk of neural tube defects in fetuses. This crucial B vitamin, and the foods that contain it, are vital for overall health, playing a key role in DNA synthesis and red blood cell production.

Quick Summary

Folate refers to naturally occurring vitamin B9 found in foods like leafy greens and citrus fruits. It is composed of a pteridine ring, p-aminobenzoic acid, and glutamate. Folic acid is the synthetic, more stable form used in fortification.

Key Points

Chemical Structure: Folate consists of a pteridine ring, p-aminobenzoic acid (p-ABA), and a glutamate chain.
Folate vs. Folic Acid: Folate is the natural food form, while folic acid is the synthetic, more stable version in supplements and fortified items.
Dietary Sources: Key natural sources include dark leafy greens, legumes, citrus fruits, eggs, and liver.
Fortified Products: Grains like bread, cereal, pasta, and rice are often fortified with folic acid.
Critical for Health: Folate is vital for DNA synthesis, red blood cell production, and preventing neural tube defects in pregnancy.
Bioavailability Difference: Synthetic folic acid is more easily absorbed than natural folate.

Understanding the Chemical Makeup of Folate

Folate encompasses various forms of vitamin B9 with a core structure. This structure includes a pteridine ring, p-aminobenzoic acid (p-ABA), and glutamate molecules. Natural folate usually has multiple glutamate units and needs digestion for absorption. Folic acid, the synthetic form, has a single glutamate and is more easily absorbed.

Natural Food Sources: Where to Find Folate

Named after the Latin word for leaf, folate is abundant in leafy green vegetables. Folate in food is sensitive to heat and light, so cooking methods can affect nutrient content. For a detailed list of natural folate sources, please refer to {Link: IntechOpen https://www.intechopen.com/chapters/80214}.

Folic Acid in Fortified Foods and Supplements

Folic acid is the stable synthetic version of folate. Its stability makes it suitable for fortifying foods to prevent deficiencies. Folic acid has been added to certain grain products in the U.S. since 1998 to help reduce neural tube defects. Common sources include fortified grains and dietary supplements. For more information on fortified foods and supplements, see {Link: IntechOpen https://www.intechopen.com/chapters/80214}.

How Your Body Uses Folate

Folate plays a crucial role in the body's one-carbon metabolism. For a list of its key functions, including DNA synthesis, red blood cell production, and fetal development, please see {Link: IntechOpen https://www.intechopen.com/chapters/80214}.

Folate vs. Folic Acid: A Comparison

Differences between natural folate and synthetic folic acid are important for dietary intake. For a comparison table outlining features like sources, structure, processing, and bioavailability, please refer to {Link: IntechOpen https://www.intechopen.com/chapters/80214}.

Conclusion: Ensuring Adequate Folate Intake

What does folate contain refers to vitamin B9 compounds with a structure including a pteridine ring, p-aminobenzoic acid, and glutamate. Natural folate from foods is less stable than synthetic folic acid. Folic acid in fortified foods and supplements is stable and bioavailable, vital for preventing birth defects. Combining both sources can help ensure sufficient intake. {Link: National Institutes of Health Fact Sheet https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/} provides additional information.

Frequently Asked Questions

Folate is the natural form of vitamin B9 in foods like vegetables. Folic acid is the synthetic form in supplements and fortified foods, offering greater stability and absorption.

Natural sources rich in folate include dark leafy greens, legumes, citrus fruits, nuts, eggs, and beef liver.

Yes, enriched grain products such as breads, cereals, pasta, and rice are often fortified with folic acid, a practice mandated by the U.S. FDA since 1998 to prevent neural tube defects.

Adequate folate is essential during early pregnancy for the proper development of the fetal brain and spine, helping to prevent neural tube defects.

Signs of deficiency can include fatigue, weakness, pale skin, a sore mouth and tongue, and megaloblastic anemia.

While whole foods are ideal, synthetic folic acid is better absorbed. A combination of dietary folate and folic acid from supplements is often recommended, particularly for women of childbearing age.

Natural folate polyglutamates are broken down to monoglutamates before absorption. Folic acid, already a monoglutamate, is absorbed directly and more efficiently.

Excess natural folate from food is unlikely. However, too much synthetic folic acid from supplements can mask a vitamin B12 deficiency, potentially leading to nerve damage.