Folate Vs Folic Acid

Folate Vs Folic Acid

Folate and folic acid, both are variants of Vitamin B9. One is synthetic and commonly found in processed grains, while the other is found in whole foods. 

Let’s explore their differences.

Folate

Folate is naturally occurring Vitamin B9, and is most commonly found in leafy vegetables. The active form of Vitamin B9 is a type of folate known as 5-methyltetrahydrofolate (5-MTHF).

Vitamin B9 and folate, by extension, are important for cell growth, red blood cell production and DNA synthesis. It is also an important supplement for pregnant women, as women with insufficient folate levels are more likely to have birth defects.

There is also evidence suggesting that folate plays a part in cancer prevention.

Folic Acid

Folic acid is a synthetic, slightly less reliable form of Vitamin B9. It is often added in processed food products like flour or breakfast cereals.

Unlike folate, which converts into 5-MTHF in the digestive system, folic acid converts in the liver and takes longer to convert.

A downside is that unmetabolized or unconverted folic acid can accumulate in the blood.

Unmetabolized Folic Acid

Studies have found that high levels of unmetabolized folic acid is associated with greater cancer risk. These can come from a high-intake of fortified foods, supplements and even junk foods. 

There are also studies that suggest that unmetabolized folic acid could prevent Vitamin B12 deficiency from being properly detected. This is concerning because while folic acid can address the anemia caused by B12 deficiency, it cannot prevent the neurological damage that continues to progress.

How Genetics Plays A Role

MTHFR gene variants determine how well the body converts folic acid into the active form 5-MTHF. People with certain MTHFR mutations have reduced enzyme function, which can decrease conversion efficiency by up to 70%.

However, folic acid intake is more important than MTHFR genotype for determining blood folate levels. Studies show that getting 400 mcg of folic acid daily can increase blood folate levels regardless of MTHFR genotype.

Plant-Based Sources of Folate

If you're looking to boost your folate intake naturally, these plant-based foods are excellent sources:

Top Sources:

• Legumes: Lentils, edamame, and chickpeas

• Leafy Greens: Spinach and kale 

• Vegetables: Asparagus, beets and broccoli 

• Nuts and Seeds: Peanuts and sunflower seeds 

Important Note: Boiling can reduce folate by 50-80%. Steaming or eating raw vegetables preserves more folate.

Tips for Better Folic Acid Conversion

If you have an MTHFR mutation or want to optimize folate metabolism:

1. Choose methylated supplements containing 5-MTHF rather than folic acid

2. Support with B vitamins: B12, B6, and riboflavin (B2) work together in the conversion process

3. Optimize cooking: Steam or microwave vegetables instead of boiling

4. Support gut health: Eat fermented foods like kimchi and kefir

5. Stay active: Exercise regularly and stay hydrated to support detoxification

Sources:

• Healthline: Folic Acid vs. Folate — What’s the Difference?

• Mayo Clinic: Folate (folic acid)