Folic acid vs Folate

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11 Mar 2024

Synthetic folic acid vs natural Folate

Distinguishing the difference between Folate and Folic Acid

What is vitamin B9?

Vitamin B9 is a crucial nutrient that exists in two forms: folate and folic acid. While they are distinct, their names are commonly used interchangeably, leading to confusion even among experts. This piece aims to clarify the disparity between folic acid and folate. Vitamin B9, also called folate, is a vital nutrient essential for various bodily functions such as cell growth and DNA formation.

Why can folate or folic acid deficiency be a problem?

A deficiency in vitamin B9 can lead to health issues like elevated homocysteine levels, birth defects, and increased cancer risk. Due to its importance, many countries mandate fortifying food with this nutrient.

Folate

Folate, derived from the Latin word for leaf, is the natural form of vitamin B9 found in leafy vegetables.Folate is involved in protein metabolism and helps to form DNA and RNA. Folate is important because of its role in breaking down homocysteine in the body. Homocysteine is an amino acid that can be harmful in large amounts.

Folate is vital during pregnancy and fetal development.

Natural sources of Folate:

Leafy greens

Beans

Peanuts

Sunflower seeds

Whole grains

Fresh fruits

Eggs

Liver

Folic acid

On the other hand, folic acid is a synthetic version added to supplements and processed foods. The conversion of folic acid to the active form of vitamin B9, 5-MTHF, is slow and inefficient in some individuals, leading to the accumulation of unmetabolized folic acid in the bloodstream. Elevated levels of unmetabolized folic acid have been linked to health concerns, including increased cancer risk. While the exact implications of high folic acid intake remain unclear, further research is necessary to understand its potential impact on health.

Symptoms of Folate deficiency:

weakness
fatigue
trouble concentrating
headache
irritability
heart palpitations
sores on the tongue and inside the mouth
a change in color of the skin, hair, or fingernails
irritability, headache, heart palpitations, and shortness of breath

Who is at greater risk of Folate deficiency:

people with alcohol use disorder
pregnant people
people of childbearing age
people with conditions that affect nutrient absorption, including irritable bowel disorder (IBD) and celiac disease
people with MTHFR polymorphism, which is a genetic condition that impairs the ability to convert folate to its active form and leads to elevated levels of an amino acid called homocysteine in the blood.