Folate vs. Folic Acid: How Do They Different?

What is Folate?

Folate is a general term for a group of compounds, including folic acid and other forms, the active form is 5-methyltetrahydrofolate. Most folate is converted into 5-MTHF when it enters your digestive tract. As a natural form of this nutrient, folate is found in foods like leafy greens, nuts, peas, beans, citrus fruits, and papaya.

In food, folate mostly exists as polyglutamate forms. For context, polyglutamates are longer chains that need to be broken down into simpler monoglutamate forms in your gut before your body can absorb them. From there, a series of enzymatic steps converts folate into its active form, 5-MTHF. 

Once active, 5-MTHF donates a methyl group to convert homocysteine into methionine, a reaction that also depends on adequate vitamin B12. The enzyme responsible for producing 5-MTHF is called MTHFR (methylenetetrahydrofolate reductase), and common variants in this enzyme can reduce the efficiency of this conversion.

What is Folic Acid?

Folic acid is folate in synthetic form. 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 as a dietary supplement and in fortified grains such as bread and cereals. Unlike folate, folic acid is converted to 5-MTHF in the liver, a slower process that can lead to a buildup of levels in your bloodstream in some cases.

Because the liver-based conversion pathway (folic acid → dihydrofolate → tetrahydrofolate → 5-MTHF) can become saturated, unmetabolized folic acid (UMFA) can begin to appear in the bloodstream once intake exceeds roughly 200-400 mcg per dose, according to research measuring serum UMFA levels in the general population. This is one reason some people look toward L-methylfolate (covered in its own section just below) as an alternative that skips this conversion step altogether. You may see it listed on labels under brand names like Metafolin or Quatrefolic.

What is L-Methylfolate (5-MTHF)?  

L-methylfolate (sold under names like Metafolin and Quatrefolic) is the biologically active form of folate that circulates in your bloodstream and can cross the blood-brain barrier. This makes it the only form of B9 your cells can use directly, without enzymatic conversion.

Also, while folic acid must undergo several enzymatic steps before your body can use it, L-methylfolate arrives in its final, usable form. This form is best for people with MTHFR gene variants. It may also appeal to anyone who wants to support their folate status without relying on a conversion process that varies widely from person to person.

Beyond general folate support, L-methylfolate plays a specific role in brain chemistry. Because it crosses the blood-brain barrier, it directly supports the synthesis of mood-regulating neurotransmitters such as serotonin, dopamine, and norepinephrine. 

When comparing supplement labels, you may see L-methylfolate listed as 5-MTHF, (6S)-5-methyltetrahydrofolate, Metafolin, or Quatrefolic. They all refer to the same active compound. 

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 when exposed to light or heat, meaning it loses 50-75% of its bioavailability during production and storage.

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, folic acid absorption is 85%, compared with 50% for folate.

For this reason, manufacturers often add it to food products to increase its levels, and it is often recommended over a folate supplement despite the potential for increased amounts of unmetabolized folate 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 and effective as long as you take it at the suggested dosage.

A dose 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, given folate's lower absorption. 

Specifically, 1 mcg DFE equals 1 mcg of folate from food, 0.6 mcg of folic acid from fortified food or a supplement taken with meals, or 0.5 mcg of folic acid from a supplement taken on an empty stomach. This is the formula behind the DFE numbers you see on labels.

Here's a side-by-side look at how the three forms compare:

The Importance of Folic Acid and Folate for Health

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

Other benefits are: 

1. Supports Cell Division And Tissue Growth

Folate is central to cellular metabolism and is especially crucial during pregnancy to support proper growth of the developing fetus. It also assists the neural tube in developing into the brain and spinal cord to prevent potential defects and reduce the risk of other complications. 

2. Promotes Healthy Pregnancy and Fetal Development 

Adequate folic acid intake before and during early pregnancy has been shown in multiple studies to reduce the risk of neural tube defects by up to 70%, which is why the CDC recommends 400 mcg of folic acid daily for all women capable of becoming pregnant.

3. It Helps Prevent Folate-Deficiency Anemia 

Folate is also central to red blood cell production, and supplementation may help reduce the risk of anemia. Folic acid has much higher bioavailability for anemia, compared to folate. You are better off taking supplements to treat the condition rather than relying solely on food sources of folate.

4. It Supports Heart Health

Folate, together with vitamins B6 and B12, also helps lower elevated homocysteine levels, a marker linked to increased cardiovascular disease risk. A pooled analysis of randomized trials by the Homocysteine Lowering Trialists' Collaboration found that folic acid supplementation reduces blood homocysteine concentrations by about 25%, with a modest additional reduction when vitamin B12 is added.

5. It May Support Mental Health

Low folate status has also been associated with an increased risk of depression. L-methylfolate specifically is available as the prescription medical food Deplin, used under physician supervision as an adjunct alongside standard antidepressant therapy. It is not a standalone treatment or a substitute for one.

6. It Helps to Reduce the Risk of Certain Diseases 

Low levels of folate may increase your risk of several health conditions, including cancer, heart disease, stroke, and congenital disabilities. 

However, there is also a risk of taking too much folate, which can lead to health issues like nerve damage. Between food and supplements, you should not exceed 1000 micrograms of folic acid per 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."

Adequate folate status also matters for men, not just women. Research on seminal plasma folate levels has found that low folate is associated with greater sperm DNA damage, which is one reason folate is discussed as relevant to male fertility as well as fetal development.

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 (cooked spinach provides approximately 263 mcg per cup)
• Beans and peas like lentils, chickpeas, or kidney beans  
• Nuts and Seeds like cashews, walnuts, almonds, peanuts, and flaxseed
• Liver (not recommended during pregnancy due to its high vitamin A content)
• Vegetables such as asparagus and beetroot
• Eggs

Folic acid is often added to foods and labeled 'fortified' or 'enriched'. You may also 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 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 supplements. However, discuss with a physician or dietician before making any move. 

Not all folate supplements are equivalent. Folic acid remains the most common and affordable form, but L-methylfolate (5-MTHF, Metafolin, or Quatrefolic) is the bioidentical active form that skips enzymatic conversion entirely. This makes it a preferred choice for people with confirmed MTHFR C677T or A1298C variants. A third, less common option, folinic acid, is another active form sometimes used in clinical settings.

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

• Form of Folate: Consider whether the supplement contains folic acid, folinic acid, or L-methylfolate (5-MTHF). "Folate" on a supplement label can refer to any of these forms, so check carefully if you have a specific reason to prefer one.
• Folic Acid Amount: Check the amount of folic acid in the supplement, listed in mcg on the product label (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. For children and other adults, the optimal dose is 400 mcg. Women with a prior neural-tube-defect-affected pregnancy may be advised to take as much as 4,000 mcg (4 mg) daily, but only under physician supervision, as this dose is well above the standard 1,000 mcg upper intake level and isn't appropriate to self-select.
• Safe Manufacturing: Choose a product that is manufactured safely, ideally in an FDA-registered, GMP-compliant facility. Also, look for third-party certifications such as NSF or USP to ensure the supplement has been carefully tested for purity and potency.
• Expiry Date: As supplements degrade in potency over time, check the expiry date before purchasing. If no date is listed, choose another brand.

Folate vs folic acid: How do they differ? 

In conclusion, both are forms of vitamin B9, but folate is derived from foods like nuts, beans, eggs, and leafy greens, while folic acid is the synthetic form of the nutrient and is more stable and has higher bioavailability. A third form, L-methylfolate, bypasses the enzymatic conversion step entirely, but discuss with your provider if you have an MTHFR variant or ongoing absorption concerns.

While in many cases you can get much of your folate from foods, a supplement containing folic acid is particularly recommended for women who are pregnant or of reproductive age, as well as for those at risk of low folate levels. Before you begin supplementation, it's important to consult with a healthcare practitioner as to suitability and dosage.