October 10, 2024
Medically Reviewed By Elizabeth A. Swick, MS, RDN

Is Folate the Same as Folic Acid?

“Folate” and “folic acid” are similar-sounding words that are often treated as synonyms, and they’re both derived from the Latin word for leaf (“folium”), but do these two terms actually describe the same compound? Read on for an overview of these related but distinct terms for the numerous forms of vitamin B9, both synthetic and naturally occurring.

Comparing Folate and Folic Acid

Folate and folic acid are two micronutrient categories that both fall under the umbrella of vitamin B9, but they have some key differences.

What Is Folate?

The name “folate” describes a whole group of similar compounds that naturally exist in foods such as dark green leafy vegetables, fruits, nuts, beans, dairy, grains, and other foods. When you consume these foods, the digestive system converts most of the folate into the biologically active form of vitamin B9, which is also known as 5-methyltetrahydrofolate (5-MTHF).

What Is Folic Acid?

Folic acid is a form of folate. More specifically, it is a synthetic (artificial) version of vitamin B9, also referred to as pteroylmonoglutamic acid or monopteroylglutamic acid. This form of the vitamin is commonly added to supplements, as well as to foods such as fortified breakfast cereals, rice, wheat flour, bread, and pasta. In fact, since 1998, the United States has actually required some standardized foods to be fortified with vitamin B9 to prevent the potentially serious consequences of folate deficiency, such as birth defects (more on these negative effects later in the article).

Folate vs. Folic Acid

Folic acid is a form of folate, but one that is not as easy for the body to process or use as many other types. While the digestive system converts most types of folate into 5-MTHF (which is the biologically active form of vitamin B9), this is not the case for all of the folic acid that one consumes, some of which must be converted to 5-MTHF by the liver.

This issue may be problematic for those with genetic mutations that can cause the liver’s conversion of folic acid to 5-MTHF to be slower and less efficient. As a result of these mutations, a folic acid supplement may not be fully processed before the person takes their next dose, often leading to a buildup of unmetabolized folic acid in the bloodstream.

Preliminary studies suggest that such a buildup may increase one’s risk of developing certain health conditions, such as cancer, but further research is needed to understand the potential health risks of unmetabolized folic acid.

About Folate Deficiency

Symptoms of Folate Deficiency

Folate deficiency occurs when your blood concentration of this essential vitamin falls below the threshold that’s necessary for health and normal function.

Also known as vitamin B9 deficiency, it can cause neurological symptoms such as confusion, memory loss, lack of judgment, and poor concentration; anemia symptoms such as paleness, shortness of breath, dizziness, and irritability; oral symptoms such as an inflamed tongue, diminished ability to taste, and mouth ulcers/sores; and additional systemic symptoms, such as fatigue, muscle weakness, diarrhea, loss of appetite, weight loss, and depression.

Those who experience the above symptoms should be sure to contact their doctor immediately about the need for testing to check for possible folate (or other) deficiencies.

Other Serious Health Consequences of Vitamin B9 Deficiency

Not only can this deficiency cause an array of unpleasant symptoms, but it can also increase the risk of developing several serious medical conditions.

For instance, having a B9 deficiency is associated with elevated levels of homocysteine, which can increase one’s risk of stroke and/or cardiovascular disease.

A diet with insufficient amounts of folate is also associated with a greater risk of developing cancer, but some research also shows a link between higher folate levels and increased risk of prostate cancer, so further research is required to understand this relationship.

For pregnant women, a lack of folate is especially concerning, with the potential to cause birth defects such as neural tube defects like spina bifida.

Vitamin B9 Benefits: Why Getting Enough Folate Is So Crucial for Health

Just as a deficiency of this nutrient can cause negative health effects, getting enough vitamin B9 (whether via diet, supplementation, or a combination of the two) has numerous health benefits, including normal production of new cells and robust reproductive health.

During pregnancy, an adequate intake of vitamin B9 is essential for healthy development of the fetus. Because vitamin B9 needs are very high during conception and pregnancy, experts recommend folic acid supplements to meet these needs. Research backs this up, showing that folic acid supplementation before conception and in the first trimester can lower the risk of neural tube defects by 40 to 80 percent.

In addition to these well-demonstrated benefits for pregnancy, vitamin B9 may also prevent or help to treat depression, improve cardiovascular health, support neurological health and cognition, slow the progression of a form of fatty liver disease called nonalcoholic steatohepatitis, and reduce hearing and vision loss related to ageing.

The Best Folate Supplement: Body Kitchen Mega Folate

In general, the ideal sources of folate are foods that have high quantities of the nutrient, such as dark leafy greens, avocado, beef liver, and more.

However, for those who are unable to meet their folate needs via diet alone (such as during pregnancy, when folate supplementation is often recommended by experts), a folate supplement may be an important tool for supporting one’s overall health.

In the search for the most beneficial, bioavailable folate supplement, look no further than Body Kitchen Mega Folate. It contains folate in the form of methylfolate, or 5-MTHF, which is significantly easier for the body to digest, metabolize, and use for essential functions than folic acid.

Talk to a Medical Professional Before Adding Folate Supplements

Although a folate supplement containing 5-MTHF is safe for most people, there are also some groups that should avoid taking these supplements. Before you add a folate supplement to your daily regimen, make sure to speak to a doctor to ensure that that there aren’t any likely interactions or other contraindications for folate supplements based on your unique medical situation.

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