Iron and folate: why they show up together
By Melt Daily ·
Iron and folate are a common pair on supplement labels. Both play roles in making red blood cells, which is why you often see them side by side. Here is what each nutrient does and how to read the numbers on the label.
What iron does
Iron is a mineral the body uses to make hemoglobin, the protein in red blood cells that carries oxygen around the body. It is also part of myoglobin in muscles and is involved in normal energy metabolism. That is why iron supplements are labeled with statements like aids in red blood cell formation.
What folate does
Folate is a B vitamin (B9). The body uses it to make DNA and to support normal cell division, including the production of red blood cells. Folic acid is the form of folate used in most supplements and fortified foods.
Reading the folate line: what DFE means
Supplement labels list folate in mcg DFE, which stands for dietary folate equivalents. It accounts for the fact that folic acid is absorbed more readily than the folate naturally found in food. On a label, 1 mcg of folic acid equals 1.7 mcg DFE.
That is why the STEADY panel reads Folate (240 mcg folic acid) 400 mcg DFE. The 240 mcg is the actual folic acid, and 400 mcg DFE is the equivalent amount, which is 100% of the Daily Value.
What is in one STEADY strip
- Iron (as ferric saccharate): 19 mg, 106% DV
- Folate: 400 mcg DFE (240 mcg folic acid), 100% DV
The strip is raspberry flavored, weighs 200 mg in total and dissolves on your tongue. It is one strip a day.
Adding it up across supplements
If you take more than one product with folic acid, it is worth adding them up. The NIH upper limit for adults is 1,000 mcg a day of folic acid from supplements and fortified foods (this limit counts the folic acid number, not the DFE number). Our GLOW strip also contains 240 mcg of folic acid, so STEADY and GLOW together come to 480 mcg of folic acid, well under that limit.
For iron, the NIH upper limit for adults is 45 mg a day from all sources unless a doctor advises otherwise.
Pregnancy and planning
Folic acid gets a lot of attention around pregnancy, and iron needs rise during pregnancy too. If you are pregnant, planning a pregnancy or nursing, talk with your doctor or midwife about what to take. Prenatal vitamins are formulated specifically for that time, and a single-nutrient strip is not a substitute for one.
If you are pregnant, nursing, taking any medication or managing a health condition, check with your doctor or pharmacist before adding a supplement.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
