What is folic acid vs. folate?
Vitamins are essential for good health. But not all vitamins are created equal. See, each of these necessary nutrients comes in many forms, yet just because it’s the same nutrient doesn’t mean that it functions the same way. In the alphabet of vitamin varieties, one of the most essential is vitamin B9. This nutrient is known as folate, but that’s not its only form and that’s not its only name. This vitamin can also go by the name folic acid. So you may be wondering, “should I take folate or folic acid?” To determine is folate better than folic acid and which vitamin is right for you, learn more about the difference between each of these vitamin variants, get a breakdown of the benefits of both, and uncover any potential side effects to get the most from your daily dose.
One vitamin. Two varieties.
When it comes to B vitamins, good health runs in the family. In fact, the B vitamins are so good for you that they come in a family of forms, from vitamin B1 (thiamine) and vitamin B2 (riboflavin), all the way up to vitamin B12 (cobalamin). Your body needs all of them since each form has its distinct roles and responsibilities. One of the most essential of these vitamin varieties is vitamin B9. The two versions of the vitamin are known as folate and folic acid.
Benefits of B9
No matter which form it takes, vitamin B9 is vital for many crucial functions in your body. While this nutrient is important for everyone, it’s especially essential for pregnant women. The vitamin helps reduce the risk of certain birth defects during pregnancy that can affect the development of a baby’s brain and spine. Some health benefits for people of all ages include:
- Helps with formation of DNA and RNA
- Enables the conversion of carbohydrates into energy
- Promotes the growth of healthy new cells
- May reduce the risk of cancer
- May lower the risk of cardiovascular disease and stroke
- Helps protect against dementia and Alzheimer’s disease
A difference that makes a difference
Vitamin B9 comes in two unique forms. One is natural and one is not. Folate is the natural form of vitamin B9 that’s found in a variety of foods and drinks. Folic acid is the synthetic form of the nutrient that gets added to foods and dietary supplements during processing to help you meet your nutrient needs. While the names “folate” and “folic acid” are often used interchangeably and share similar benefits, there are critical differences that can affect the effectiveness of each.
1) The need for natural
Folate is the form of vitamin B9 that occurs naturally in foods. Since it’s natural, your body instantly recognizes folate when it’s digested. As a result, your digestive system immediately converts folate into its active form known as methylfolate or 5-MTHF before it enters your bloodstream. This allows your body to use it right away. Fortunately, folate is found in a wide variety of foods. While supplements can help you “fill in the gaps” in your diet, medical experts recommend focusing on food first to feed your body’s vitamin B9 needs. The foods high in folate include:
- Dark leafy greens, especially spinach and turnip greens
- Asparagus
- Broccoli
- Brussels sprouts
- Beef liver
- Legumes like lentils, beans, and peas
- Nuts and seeds
- Oranges
- Eggs
- Avocados
2) The strength of supplements
Folic acid is the synthetic form of vitamin B9 that gets added to dietary supplements and certain packaged foods. Since it’s not the natural version of the vitamin, can your body absorb folic acid? It can, but it takes your body longer to convert folic acid into the methylfolate that your body can use. Several packaged foods and dietary supplements are fortified with folic acid. Their packages are usually labeled as “enriched,” but you can ensure that they contain folic acid by looking at their nutrition labels. The most common foods and products with folic acid added include:
- Fortified breakfast cereals
- Enriched breads
- Enriched flours and cornmeal
- Enriched pastas
- Enriched rice
- Dietary supplements
A side note about side effects
While both forms of vitamin B9 are considered safe for most people, you may experience some unpleasant effects from consuming too much folate or folic acid. Side effects may include an upset stomach, nausea, and bloating and it may mask a vitamin B12 deficiency. While most people meet their vitamin B9 needs through foods high in folate, some may not get enough. The amount you need depends on your age and whether you need more folate for pregnancy. Experts recommend consuming no more than the following amounts:
- Birth to 6 months – 65 mcg
- Age 7 to 12 months – 80 mcg
- Age 1 to 3 – 150 mcg
- Age 4 to 8 – 200 mcg
- Age 9 to 13 – 300 mcg
- Age 14 to 18 – 400 mcg
- Adults – 400 mcg
- Pregnant women – 600 mcg
- Breastfeeding women – 500 mcg
Knowing what’s good about each form of vitamin B9 will help you choose the form that’s the best for you.
Sources:
https://www.cdc.gov/folic-acid/hcp/clinical-overview/index.html
https://www.healthline.com/nutrition/folic-acid-vs-folate
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