What is Folate and What is Folic Acid?
Folate and folic acid are both forms of vitamin B9, a crucial nutrient your body needs for many functions. Vitamin B9 is essential for creating and repairing DNA, promoting cell and tissue growth, and defending against anemia. One particular compound derived from it, tetrahydrofolate, plays a role in breaking down harmful homocysteine into beneficial methionine, which supports cardiovascular and brain health. This vitamin is especially important during early pregnancy, as insufficient levels can lead to neural tube defects, potentially causing spina bifida or even pregnancy termination. This concern led the US government to mandate folic acid fortification in foods back in 1996.
What’s the Difference Between Folate and Folic Acid?
The key difference between folate and folic acid is that folic acid is the synthetic form of folate. But why create a synthetic version? It’s mainly because folic acid can be easily added to supplements and fortified foods. Folate, on the other hand, occurs naturally in foods like dark green leafy vegetables—think spinach, kale, and collard greens. You can also find it in beans, almonds, sweet potatoes, bananas, and various other fruits and vegetables. This highlights how a natural, plant-based diet can be incredibly beneficial.
If you regularly consume whole foods, you’ll likely get all the nutrients you need and won’t have to depend on fortified cereals or multivitamins for your vitamin intake.
Synthetic? What are the Concerns?
When compared to natural folate, folic acid converts to tetrahydrofolate much more slowly and is generally less effective. The good news is that excess folate is typically excreted through urine, so consuming too much natural folate usually isn’t an issue. However, the synthetic folic acid is different as it takes longer to metabolize, leading to potential accumulation in the blood. This unmetabolized folic acid can negatively impact immune cell function and even reduce the effectiveness of certain medications. Additionally, high levels of vitamin B9 can mask a vitamin B12 deficiency. Although not a direct cause-and-effect scenario, a study involving 1,800 elderly patients discovered that those with the highest levels of unmetabolized folic acid experienced the effects of B12 deficiency.
Which Do You Prefer?
So, what’s your preference? Do you get more folate from natural food sources, or do you rely on a multivitamin for your intake of folic acid? Have you noticed any differences in how you feel depending on your source of vitamin B9?
