According to the German Federal Institute for Risk Assessment (BfR), women planning a pregnancy and those in the first trimester should take 400 µg of synthetic folic acid daily in addition to a folate-rich diet to reduce the risk of neural tube defects such as spina bifida in the child. Timing is critical: intake should begin at least four weeks before conception, because the embryo’s neural tube closes completely by the end of the fourth week of pregnancy, often before a pregnancy is even noticed. According to the German Nutrition Society (DGE), the general daily requirement outside of this life phase is 300 µg of folate equivalents for adults. This article explains in detail what this means for your own supplementation and where the line for overdosage lies.

Folic Acid or Folate: What is the Difference?

Folate is the collective term for the naturally occurring compounds of the water-soluble B-vitamin B9 found in food. Folic acid (pteroylmonoglutamic acid), on the other hand, is the industrially manufactured, synthetic form used to fortify food and in food supplements. Both terms are often used interchangeably in colloquial language, but they differ in their bioavailability: 1 µg of folate equivalent corresponds to 1 µg of natural food folate, but only 0.5 µg of synthetic folic acid when taken on an empty stomach, or 0.6 µg when taken with a meal. Synthetic folic acid is therefore absorbed more efficiently than natural folate from food.

In the body, folate is involved in several central processes: DNA synthesis—and thus cell division and cell growth—the formation of red blood cells (hematopoiesis), and the breakdown of the amino acid homocysteine. Especially in phases with a high rate of cell division, above all in embryonic development but also during childhood growth, the requirement increases significantly.

How much folic acid do you really need? DGE and EFSA reference values compared

The German Nutrition Society (DGE) and the European Food Safety Authority (EFSA) have derived slightly different reference values; both refer to folate equivalents from all sources, not just food supplements. For women planning a pregnancy, the fixed additional recommendation of 400 µg of synthetic folic acid as a supplement applies regardless, which is not yet included in the following table values for adults and pregnant women.

At first glance, the figures look confusing because two different recommendation systems exist in parallel: the general reference values (300 to 600 µg FE) describe the recommended total intake from food and, if applicable, food supplements. The 400 µg recommendation for women planning a pregnancy, however, is an independent, additional preventive measure that should be taken as a separate folic acid supplement, regardless of the rest of the diet, because the specific demand during early embryonic development often cannot be reliably met through diet alone.

Why the timing of intake is more important than most think

The development of the central nervous system begins about three weeks after conception: the embryo’s spinal cord and brain develop from the so-called neural tube. Crucial for normal development is that this neural tube closes completely by the end of the fourth week of pregnancy. If it does not close or only closes partially, this is known as a neural tube defect (NTD), such as spina bifida—colloquially called "open back"—which can have severe, lifelong health consequences for the child.

The problem: In this early phase, many women do not even know they are pregnant, as only an estimated half of all pregnancies are planned. Therefore, the BfR recommends starting folic acid intake not just after a positive pregnancy test, but for all women who want to have a child or are not using targeted contraception. Anyone who starts taking it only after pregnancy has been confirmed will generally have already missed the most critical phase of neural tube development.

In Germany, according to the BfR, about 800 children are born each year with a neural tube defect; this corresponds to roughly one to two out of 1,000 pregnancies. In numerous large-scale studies, a daily intake of 400 µg of folic acid before and during early pregnancy has been proven to lower this risk.

Which folic acid effects are officially recognized by the EFSA?

Unlike many herbal supplements, the EFSA has officially approved several health claims for folate under Regulation (EU) No. 432/2012. The minimum amount required for approval is 30 µg per daily serving (15 percent of the EU nutrient reference value of 200 µg). We list the approved key statements verbatim here:

• “Folate contributes to maternal tissue growth during pregnancy”, approved from 30 µg of folate per daily serving
• “Folate contributes to normal blood formation”, approved from 30 µg of folate per daily serving
• “Folate contributes to normal homocysteine metabolism”, approved from 30 µg of folate per daily serving
• “Folate contributes to normal amino acid synthesis”, approved from 30 µg of folate per daily serving
• “Folate contributes to the normal function of the immune system”, approved from 30 µg of folate per daily serving
• “Folate contributes to normal psychological function”, approved from 30 µg of folate per daily serving
• “Folate contributes to the reduction of tiredness and fatigue”, approved from 30 µg of folate per daily serving

The pregnancy claim is a special feature among the B-vitamins: no other B-vitamin has such a specific, EFSA-verified statement regarding maternal tissue growth during pregnancy. This underscores why folate plays a special role in prenatal care and should not simply be replaced by a general B-vitamin combination supplement if the actual goal is the prevention of birth defects.

When does folic acid become too much? BfR maximum levels and the vitamin B12 masking risk

The BfR has proposed a general maximum level of 200 µg per daily dose for folic acid in food supplements. For products specifically advertised for the prevention of neural tube defects, the same BfR statement explicitly identifies 400 µg per daily dose as sensible and recommended, provided it is accompanied by clear labeling. This 400 µg is therefore well below the EFSA upper limit (UL) of 1,000 µg per day for adults, leaving a large safety margin.

The toxicological upper limit was not established arbitrarily: it is based on the observation that very high intakes of folic acid, starting from about 5 mg per day, can mask an existing vitamin B12 deficiency; the folic acid corrects the blood formation disorder caused by the B12 deficiency, while the potentially irreversible neurological damage typical of B12 deficiency progresses unnoticed. Using a safety factor of 5, the EU’s former Scientific Committee on Food derived the upper limit of 1 mg (1,000 µg) per day. This limit applies exclusively to synthetic folic acid from fortified foods and food supplements, not to natural folate from normal food: an overdose from fruit, vegetables, and whole grains alone is considered practically impossible according to the BfR.

Important for buyers: anyone already consuming folic acid-fortified table salt, breakfast cereals, dairy products, or soft drinks and also taking a high-dose supplement should keep an eye on their total intake from all sources. Just one gram of folic acid-fortified salt provides about 100 µg extra, an amount that can become quite relevant when multiple sources are used simultaneously.

Is a folate-rich diet not enough?

Good sources of folate include green leafy vegetables such as spinach and lamb's lettuce, legumes, nuts, whole grain products, citrus fruits, tomatoes, sprouts, as well as liver and eggs. However, folate is sensitive to heat and light; large amounts are lost during cooking, which often significantly reduces the amount actually ingested compared to the calculated content in raw foods.

The data on actual supply is nuanced: evaluations from the National Nutrition Survey II show that women in the median range, depending on age group, consume between 153 and 193 µg of folate equivalents per day through food, significantly below the DGE reference value of 300 µg. Biomarker studies conducted as part of the DEGS 1 study (serum and erythrocyte folate), however, paint a more favorable picture: according to this, about 86 percent of German adults are adequately supplied with folate, partly because intake surveys do not fully capture the contribution of fortified foods and food supplements. For the general population, a balanced, folate-rich diet is therefore sufficient in most cases.

However, this all-clear does not apply unconditionally to the specific purpose of neural tube defect prevention: the targeted, additional need in early pregnancy is so narrowly timed and the consequences of undersupply potentially so serious that the BfR and DGE explicitly advise taking a separate 400 µg supplement, regardless of other nutritional status, instead of relying on diet alone.

Recognizing folate deficiency: What blood tests show

A folate deficiency manifests itself in non-specific ways, including anemia, paleness, fatigue, concentration difficulties, and burning tongue. In addition to pregnant women, risk groups are primarily older people, those with chronic intestinal diseases, people with high alcohol consumption, and individuals taking certain medications such as methotrexate, trimethoprim, or anti-epileptic drugs, which can inhibit folate metabolism.

Because folate and vitamin B12 work together in the same metabolic pathway—homocysteine degradation—an elevated homocysteine level cannot be definitively attributed to either vitamin alone. In cases of unclear blood count changes or suspected deficiency, it is therefore always sensible to determine both folate and B12 status together. More on the role of vitamin B12 in the same metabolic pathway, including DGE reference values and deficiency symptoms, can be found in the guide Vitamin B12 Deficiency: What studies on symptoms, causes, and the right dosage really show.

Folic acid or active folate (5-MTHF)? What matters when buying

In addition to classic folic acid (pteroylmonoglutamic acid), calcium L-methylfolate, the active form 5-methyltetrahydrofolate (5-MTHF), has also been approved as a folate source for dietary supplements since 2004. The practical difference: the body must first convert folic acid into its active form through several metabolic steps, whereas 5-MTHF can enter folate metabolism directly and, according to studies, leads to slightly higher folate concentrations in red blood cells. For the vast majority of people, this difference is of no clinical relevance, but it can be practically significant for the small portion of the population with limited conversion capacity (a known genetic variant of the MTHFR gene). Anyone unsure about which form is more sensible in their own case should discuss this with their gynecologist rather than deciding based solely on advertising claims.

Regardless of the chosen form, the same principles apply to purchasing as with any dietary supplement: transparent declaration of the amount contained per daily serving, independent laboratory testing for purity, production according to recognized quality standards, and clear labeling if a product is specifically advertised with 400 µg for the prevention of neural tube defects.

Why Veyt does not currently carry its own folic acid supplement

We would like to be transparent here: the current Veyt range, including the Daily Essentials Complete multivitamin and the Bloom Woman complete system for women, does not currently list any product with a specifically declared folic acid or folate content. Anyone looking for a supplement specifically for conception or pregnancy should therefore look for a product with clearly declared 400 µg of folic acid per daily serving and, as described above, also keep an eye on their overall nutrient intake.

For those interested in general micronutrient intake, an overview of sensible and superfluous cases can be found in the guide Multivitamin: Who really benefits and when it is superfluous, as well as background information on another nutrient with increased demand during pregnancy in the guide Iron for women: Requirements, dosage, and signs of deficiency. The vegan capsule range from Veyt can be browsed in the Capsules collection.

Conclusion: What you really need to know about folic acid

For the general population, a balanced, folate-rich diet is in most cases sufficient to meet the DGE reference value of 300 µg per day. For those planning a pregnancy, however, a separate, time-sensitive recommendation applies: 400 µg of synthetic folic acid daily as a separate supplement, starting no later than four weeks before pregnancy and continuing until the end of the first trimester, to demonstrably reduce the risk of neural tube defects in the child. This amount is well below the EFSA upper limit of 1,000 µg and is considered safe according to current knowledge. Anyone unsure which product or folate form makes sense in their individual case should discuss this with their gynecologist or midwife.

Frequently asked questions about folic acid

Sources: German Nutrition Society, Folate Reference Values, Federal Institute for Risk Assessment, Maximum level proposals for folic acid, Federal Institute for Risk Assessment, Want to get pregnant? But not without folic acid!, Professional Association for Nutritional Therapy and Prevention, Folic Acid Short Profile. This article does not replace individual medical advice.