Folate vs. Folic Acid: How Do They Different?

What is Folate?

Folate is a general term that refers to a group of compounds that include folic acid and other chemical types, the active form being 5-methyltetrahydrofolate. Most folate is converted into 5-MTHF when it enters your digestive tract. As the natural form of this nutrient, folate is derived from foods like leafy greens, nuts, peas, beans, citrus fruits, and papaya.

What is Folic Acid?

Folic acid is folate in synthetic form, and while it is not naturally available in foods it is often added to fortified rice, pasta, flour, cereal, and bread. In addition, folic acid is available in dietary supplements. In contrast to folate, folic acid is converted into 5-MTHF in the liver, which is a slower process and could lead to a buildup of levels in your bloodstream in some cases.

How Do Folate and Folic Acid Differ?

In addition to their varied sources and mechanisms of action in the body, there are other significant differences between folate and folic acid. The folate derived from food breaks down easily with exposure to light or heat, meaning that it loses 50-75% of its bioavailability during the production and storage process. 

Folic acid is a much more stable form with higher bioavailability, so despite the difference in the conversion process it is metabolized and utilized much more easily by the body. According to research, the absorption of folic acid is 85% compared to 50% from folate.

For this reason, manufacturers often add it to food products to increase levels, and it is often recommended over a folate supplement despite the potential increase in unmetabolized amounts in the bloodstream. 

Is folic acid bad for you in unmetabolized form? While there are some potential concerns, the CDC  states that it is safe as long as you take it at the suggested dosage.

A dosage of up to 400 mcg is recommended, and the FDA requires that labels list both mcg of dietary folate equivalents (DFE) and mcg of folic acid separately due to the lower absorption of folate.

The Importance of Folate for Health

Folate plays an essential role in several key processes in the body, including synthesizing DNA and protein, supporting heart health, and reducing the risk of conditions like diabetes and cardiovascular disease.

Folate is also central to cellular production and is particularly crucial during pregnancy to ensure proper growth of the developing fetus. It also assists the neural tube in developing into the brain and spine, preventing potential defects and decreasing the risk of other complications.

Folate is also central in producing red blood cells, and supplementation may help decrease the risk of anemia. Folate vs. or folic acid for anemia, which is the better choice? As folic acid has much higher bioavailability, you are better off taking supplements to treat the condition rather than relying on food sources of folate alone.

Low levels of folate may increase your risk of several health conditions, including cancer, heart disease, stroke, and birth defects. However, there is also a risk of taking too much folate, which can lead to health issues like nerve damage. Between food and supplement sources, you should not exceed 1000 micrograms of folic acid a day.

Amie Alexander

Amie Alexander, Accredited Dietitian, Gym Enthusiast, and Head of Product at Nutri Peak, explains:

Vitamin B12 is essential in metabolizing folate. It must convert folic acid to a usable form. With a B12 deficiency, too much unmetabolized folic acid accumulates in our blood. This masks a B12 deficiency and can lead to issues like nerve damage and cognitive decline.

Food Sources of Folate

What are the best food sources of folate? You can enrich your levels by including some of the following in your regular dietary regimen:

• Leafy greens like kale, cabbage, or spinach
• Beans and peas like lentils, chickpeas, or kidney beans
• Nuts and Seeds like cashews, walnuts, almonds, peanuts, and flaxseed
• Liver (not recommended during pregnancy)
• Vegetables like asparagus and beetroot
• Eggs

When it comes to folic acid, it is often included in foods and labeled as ‘fortified; or enriched. You can often find added folic acid in the following foods:

• Cereal
• Rice
• Flour
• Bread
• Pasta

Folic Acid Supplements

While you may consume plenty of folate-rich foods in your diet, additional folic acid supplementation is particularly recommended for women who are pregnant, breastfeeding, or of reproductive age.

In addition, individuals who have health conditions like kidney disease, alcoholism, stomach acid imbalance, inflammatory bowel disease, spina bifida, or celiac disease may consider supplementing, in consultation with a physician.

What should you look for when selecting a folic acid supplement? Consider some of the following factors:

• Folic Acid Amount: Check the amount of folic acid in the supplement, which is listed in mcg on the product label, and mcg DFE indicates the amount absorbed by your body. Generally speaking, women who are pregnant or of reproductive age should consume 400-800 mcg daily, and for children or other adults, the optimal dosage is 400 mcg.
• Safe Manufacturing: Choose a product that is safely manufactured, ideally in an FDA-registered, GMP-certified facility, and look for third-party certifications like NSF or USP to ensure the supplement is carefully tested for purity and potency.
• Expiry Date: As supplements degrade in potency over time, check the expiry date before purchasing a supplement. if there is no date listed, choose another brand.