Foliumzuur met B12 kopen

Buying folic acid with B12? Here's what to look for.

Geschreven door: Ebrina van der Bijl

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Leesduur: 6 min

Thinking about buying a folic acid and vitamin B12 supplement? You're not alone. These two vitamins work closely together in your body and are therefore often sold together.

But be careful: Not every supplement is equally good.

In this article, I'll explain what to look for when buying folic acid with B12, and why this combination is so important, especially if you're often tired or think you might have a deficiency.

Folic acid and B12 work synergistically for blood cell formation, nervous system function, and energy. Without B12, folic acid isn't metabolized properly, and homocysteine ​​builds up.

Deficiencies cause fatigue, anemia, memory and concentration problems, and in the case of B12 deficiency also tingling and other neurological complaints.

Choose a supplement with active forms (such as methylcobalamin, adenosylcobalamin, or 5-MTHF), the correct dosage, and possibly a B-complex for optimal absorption.

Table of contents
What makes the combination of folic acid and B12 so important? Symptoms of a folic acid and B12 deficiency . Buying folic acid with B12? Here's what to look for : 1. Choose biologically active forms: 2. Pay attention to the dosage ; 3. Check the combination with other vitamins. What's better: vitamin B12 with folic acid or separately? Vitamin B12 melt tablets with folic acid . B-complex with folic acid and B12.

What makes the combination of folic acid and B12 so important?

Folic acid and B12 are both B vitamins that work together in important processes in your body, such as:

  • The production of blood cells
  • The nervous system
  • The energy metabolism

They are inextricably linked and complement each other. Without sufficient B12, folic acid cannot be properly converted into its active form (5-MTHF). And without folic acid, B12 functions less effectively.

A good example of this collaboration is the conversion of homocysteine ​​to methionine. Folic acid provides the building block (methyl group), and B12 helps as a coenzyme to make this process possible.

Methionine is important for the production of DNA , neurotransmitters and red blood cells . (1) If either of these two vitamins is missing, this process doesn't work properly and homocysteine ​​can build up in your blood.

In short : Folic acid and B12 need each other. If one is missing, the other will function less effectively. That's why they're often found together in supplements, to address deficiencies and support each other's function simultaneously.

Symptoms of a folic acid and B12 deficiency

A folic acid and B12 deficiency often develops slowly, but eventually produces clear signs. The symptoms are somewhat similar, but there are also important differences.

Complaints that can occur with both deficiencies :

  • Fatigue
  • Pale skin
  • Dizziness
  • Memory or concentration problems
  • Anemia (megaloblastic anemia)
  • Elevated homocysteine ​​levels

Symptoms that are particularly indicative of a B12 deficiency :

  • Tingling or numbness in hands and feet
  • Muscle weakness or coordination problems
  • Neurological complaints such as irritability or mood swings (2)(3)

Good to know : Do you have a deficiency? Then always have both vitamins checked. If you only take folic acid while you have a B12 deficiency, the deficiency can go unnoticed. This is also called masking: You might not feel anything, but the damage can still occur. (4)

Buying folic acid with B12? Here's what to look for.

Thinking of buying folic acid with B12? Pay close attention to the form and composition of the supplement. Not all products are equally effective or easily absorbed by your body.

Here are some points to note:

1. Choose biologically active forms:

Not all forms of folic acid and B12 are absorbed equally well. Cheaper, synthetic versions must first be converted by your body into an active form.

This does not always work well, especially in people with reduced absorption or a genetic predisposition.

Therefore, choose the organic, easily absorbable forms:

  • Vitamin B12 - The forms methylcobalamin or adenosylcobalamin are better absorbed than, for example, cyanocobalamin (5)
  • Folic Acid - The active form of folate 5-MTHF is the best form (6)

2. Pay attention to the dosage

A good supplement contains enough B12 and folic acid to make a real difference, but within a safe range. Here are some guidelines to follow:

  • Vitamin B12 - A dosage between 25 and 1000 micrograms per day is common. The amount you need depends on your absorption and whether you have a deficiency. High doses are safe, and sometimes even necessary, for example, for the elderly or people with reduced absorption.
    Folic acid - The standard dosage is usually between 200 and 400 micrograms per day . If you are planning to have children or are pregnant, 400 micrograms per day is the recommended minimum.

Note : The safe upper limit for folic acid from supplements is 1000 micrograms per day, according to the EFSA. No upper limit has been established for B12, as no harmful effects are known, even at high doses.

3. Check the combination with other vitamins

Many folic acid and B12 supplements also contain other B vitamins, such as B1, B2, and B6. This makes sense: These vitamins work together in your body, primarily in releasing energy and supporting your nervous system.

So a B-complex can be useful, but pay close attention to the dosages, especially with vitamin B6 .

  • Preferably choose a supplement with less than 12 mg of B6 per day. This falls within the safe limit according to the EFSA.
  • Does your supplement contain between 12 and 25 mg of B6? That's usually not a problem, especially for short-term use. However, if you're sensitive or use it long-term, it could pose risks in the long run.

Good to know : Never take more than 25 mg of B6 per day, because above that amount it has been shown that it can lead to nerve damage, such as tingling or numbness in the hands and feet. (7)(8)

What is better: Vitamin B12 with folic acid or separately?

You can take B12 and folic acid as separate supplements or as a combined supplement. These contain both B12 and folic acid, and sometimes other vitamins as well.

In most cases, taking vitamin B12 with folic acid in one supplement is a smart choice.

  • A combined supplement is useful if you're deficient in both, or if you want to supplement preventatively. They work together in your body, so it makes sense to supplement them simultaneously.
  • Individual supplements may be a better choice if you're only deficient in one vitamin or require a specific dosage. For example, if you have a severe B12 deficiency, a higher individual B12 dosage may be necessary than what's typically found in a combination supplement.

In short : For daily use or for mild deficiencies, vitamin B12 and folic acid in a single supplement is usually sufficient. For medical deficiencies or specific needs, separate supplementation may be necessary.

Vitamin B12 melt tablets with folic acid

Looking for a powerful combination of B12 and folic acid? Our B12 melt tablets contain just that:

  • 1000 micrograms of B12 in the two best absorbable forms: methylcobalamin and adenosylcobalamin (50% each)
  • 400 micrograms Quatrefolic® 5-MTHF , the active form of folic acid
  • 2.8 mg vitamin B6 as pyridoxal-5-phosphate, the biologically active form

B-complex with folic acid and B12

Would you prefer a milder dose and broader support for your B vitamins? Then our B complex is a good choice. It contains:

  • 400 micrograms B12 (methyl- and adenosylcobalamin, 50/50)
  • 500 micrograms 5-MTHF (Quatrefolic®)
  • 1.8 mg active B6 (pyridoxal-5-phosphate)
  • Supplementary: B1, B2, B3, B5, vitamin C and choline, inositol and PABA that support the effect

Both formulas have been carefully composed for good absorption and broad effects in your body.

Ebrina van der Bijl - Natural Performance

Ebrina van der Bijl

Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.

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Sources used

  1. Froese, D.S., Fowler, B., & Baumgartner, M.R. (2019). Vitamin B12, folate, and the methionine remethylation cycle—biochemistry, pathways, and regulation. Journal Of Inherited Metabolic Disease, 42(4), 673–685. https://doi.org/10.1002/jimd.12009
  2. Stein, J., Geisel, J., & Obeid, R. (2021). Association between neuropathy and B‐vitamins: A systematic review and meta‐analysis. European Journal Of Neurology, 28(6), 2054–2064. https://doi.org/10.1111/ene.14786
  3. Seage, C. H., Bennett, A., Ward, N., Semedo, L., Plattel, C. H. M., Suijker, KIM, Vis, J. Y., & James, D. H. (2024). A Systematic Review of Symptoms of Pernicious Anemia. Food And Nutrition Bulletin, 45(1_suppl), S34–S39. https://doi.org/10.1177/03795721241227016
  4. Jansen EHJM and Opperhuizen A. (2004). Neurotoxicity of folic acid. RIVM report 340230001/2004. https://rivm.aws.openrepository.com/handle/10029/256264
  5. Paul, C., & Brady, D. M. (2017). Comparative Bioavailability and Utilization of Particular Forms of B12 Supplements With Potential to Mitigate B12-related Genetic Polymorphisms. PubMed, 16(1), 42–49. https://pubmed.ncbi.nlm.nih.gov/28223907
  6. Scaglione, F., & Panzavolta, G. (2014). Folate, folic acid and 5-methyltetrahydrofolate are not the same thing. Xenobiotics, 44(5), 480–488. https://doi.org/10.3109/00498254.2013.845705
  7. Muhamad, R., Akrivaki, A., Papagiannopoulou, G., Zavridis, P., & Zis, P. (2023). The Role of Vitamin B6 in Peripheral Neuropathy: A Systematic Review. Nutrients, 15(13), 2823. https://doi.org/10.3390/nu15132823
  8. Turck, D., Bohn, T., Castenmiller, J., De Henauw, S., Hirsch‐Ernst, K., Knutsen, HK, Maciuk, A., Mangelsdorf, I., McArdle, HJ, Pelaez, C., Pentieva, K., Siani, A., Thies, F., Tsabouri, S., Vinceti, M., Fairweather‐Tait, S., Vrolijk, M., Fabiani, L., Titz, A., & Naska, A. (2023). Scientific opinion on the tolerable upper intake level for vitamin B6. EFSA Journal, 21(5). https://doi.org/10.2903/j.efsa.2023.8006

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