# item.guide
Side-by-Side Comparison Essential Vitamins & Minerals

Vitamin B9 (Folate & Folic Acid) vs. Vitamin E (d-Alpha-Tocopherol)

Comparing 2 standards across 9 specifications. 9 key differences identified.

Comparing:
Vitamin B9 (Folate & Folic Acid)
Vitamin E (d-Alpha-Tocopherol)
Vitamin B9 (Folate & Folic Acid) →

Vitamin B9 comprises natural dietary folates (polyglutamates) and synthetic folic acid (monoglutamate). Adult RDA is 400 µg DFE, with a Tolerable Upper Limit of 1,000 µg/day synthetic folic acid, essential as a single-carbon donor in thymidylate DNA synthesis and neural tube closure.

View full Vitamin B9 (Folate & Folic Acid) spec sheet →
Vitamin E (d-Alpha-Tocopherol) →

Vitamin E is the principal fat-soluble peroxyl radical-scavenging antioxidant protecting cellular polyunsaturated membrane phospholipids. Adult RDA is 15 mg (22.4 IU) of d-alpha-tocopherol, with a Tolerable Upper Limit of 1,000 mg (1,500 IU)/day.

View full Vitamin E (d-Alpha-Tocopherol) spec sheet →

Specification Comparison Table

9 Parameters
Parameter / Spec
Vitamin B9 (Folate & Folic Acid)
Vitamin E (d-Alpha-Tocopherol)
Nutrient Type
Water-Soluble Pteroylglutamate Vitamin Fat-Soluble Chromanol Lipophilic Vitamin
Adult RDA / RDI
400 µg DFE / day (600 µg DFE pregnancy / prevents neural tube defects) 15 mg / day (22.4 IU) of 2R-alpha-tocopherol
Tolerable Upper Limit (UL)
1,000 µg / day (Synthetic folic acid only; masks B12 deficiency neuropathy) 1,000 mg / day (1,500 IU synthetic) (Excess impairs Vitamin K clotting cascade)
Chemical Forms
(6S)-5-Methyltetrahydrofolate (5-MTHF, active circulating form), Tetrahydrofolate (THF), Folic Acid (Pteroylmonoglutamic acid, synthetic) RRR-alpha-Tocopherol (Natural d-alpha), all-rac-alpha-Tocopherol (Synthetic dl-alpha), Gamma/Delta-Tocopherols
Primary Biological Function
1-Carbon transfer reactions, dUMP -> dTMP methylation (Thymidine DNA synthesis), Methionine-Homocysteine cycle, Erythropoiesis Breaks lipid peroxidation chain in PUFA cell membranes, protects LDL from oxidative modification, maintains erythrocyte membrane integrity
Deficiency Condition
Neural Tube Defects (Spina bifida, anencephaly in fetuses), Megaloblastic Macrocytic Anemia, Elevated Homocysteine Hemolytic anemia, Spinocerebellar ataxia, Peripheral neuropathy, Loss of vibratory/proprioceptive sense
Top Whole Food Sources
Beef Liver, Spinach, Asparagus, Brussels Sprouts, Roman Lentils, Chickpeas, Fortified Flours Wheat Germ Oil, Sunflower Seeds, Raw Almonds, Hazelnuts, Sunflower Oil, Spinach, Hass Avocado
MTHFR Genetic Polymorphism
Homozygous MTHFR C677T variant reduces folate reduction activity by ~70%, benefiting from direct 5-MTHF supplementation —
Hepatic Alpha-TTP Specificity
— The liver secretes only alpha-tocopherol into VLDL via Alpha-Tocopherol Transfer Protein (alpha-TTP); other tocopherols are degraded in bile

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