What’s the difference between folate and folic acid?

If I asked you which of folate and folic acid were found naturally in food, would you know the answer? If not, you’re in good company.

Medical professionals, nutrition experts, and health practitioners frequently mix up the two, simply because the terms are often used interchangeably. But, they are not the same.

Folate, also known as vitamin B9, is the natural kind found in foods. It’s called 5-methyltetrahydrofolate (5-MTHFR) and is attached to a methyl group, making it active, which supports absorption.

Folic acid is the synthetic form of vitamin B9. Prior to 1943, human exposure to folic acid was non-existent. Around this time, research revealed that vitamin B9 was essential during pregnancy in aiding the development of a baby’s healthy nervous system and spine. 

Low levels of folate had been reported to be common, which led to the USA calling for mandatory food fortification in 1998 - which is when nutrients are added to food during processing. This meant that folic acid was added to foods like bread, pasta, rice and cereal to help raise levels of folate among those with low levels.

Benefits of folate

As well as being essential during pregnancy, folate is key for brain health, supporting cognitive function and memory, even as you age.

It’s key for creating neurotransmitters, feelgood chemicals that support mental health, and studies show it can alleviate stress and low mood. 

Folate helps prevent burnout and supports healthy energy levels - this is because of its role in producing red blood cells, which oxygenate tissues and give us energy.

Why you might not be able to absorb folic acid

The unfortunate part of the mandatory fortification of folic acid is that for around 45% of women, this wouldn’t have done anything to support their pregnancy.

Folic acid doesn’t always work for everyone.

This is because of a common gene variation called MTHFR, which affects around 30% of the whole population, but studies have shown it may affect up to 45% of women. 

This gene variation means people can only absorb B vitamins in their active forms, and folic acid is not active. Only folate (5-MTHF) works properly for those who have this mutation.

During pregnancy, the need for dietary folate doubles for mums-to-be, as it’s necessary during rapid cell division and growth in pregnancy, so finding a form you’re able to absorb is key.

When folic acid hinders, rather than helps

Taking a folic acid supplement, especially when eating fortified foods like cereals can cause unmetabolised folic acid to enter your bloodstream. 

This can make it harder for active folate to be used by your body efficiently, as folate receptors are more responsive to folic acid - even though it’s harder for your body to absorb. You can think of folic acid as loud - it demands attention from your body, but isn’t as helpful.

Your body gets caught in a cycle of choosing the lower quality synthetic form of vitamin B9, rather than the more unassuming, but higher quality natural form.

This can lead to imbalances in vitamin B12 and affect your immunity.

Some studies have suggested there’s a link between unmetabolised folic acid and health conditions, but others studies contradict this. More studies need to be undertaken to say with certainty whether this is true.

How much folate is ideal?

Before and during pregnancy, our naturopaths recommend 600-1000mcg of active folate as 5-MTHFR. 

To boost your folate intake from your diet, eat more leafy greens (kale, spinach and cabbage) or legumes like kidney beans, lentils or chickpeas. Chicken liver, avocados, asparagus and edamame are also good natural sources.

Despite our best efforts, it’s not always easy to get the nutrients we need from our diet, due to poor soil quality, long haul food transportation and extended periods of refrigeration, making supplementation key, especially during pregnancy. 

When it comes to supplements, seek out brands, or supplements which feature 5-MTHFR, also known as 5-methyltetrahydrofolate. This is folate in its active form, which is easily absorbed by everyone - even if you have the MTHFR genetic mutation.

It’s important to get tested and consult with a naturopath on the right levels of folate for you, as excess levels can be harmful. Our naturopaths can recommend the right supplement based on your health needs and budget. 

Our online shop features top quality forms of folate recommended and used by our naturopaths to support healthy folate levels.