Folate & Folic Acid - Understanding the Difference Between Vitamin B9 Forms
Folic acid vs folate can be confusing because these two terms are closely related to vitamin B9, but they don't exactly mean the same thing. Folate occurs naturally in foods, while folic acid is the synthetic form commonly added to fortified foods, supplements, and generally used as the reference form.
Both play a crucial role in essential processes such as DNA production, cell division, and the creation of healthy red blood cells. This guide explains the differences between folateandfolicacid, their health benefits, and the food sources that should be included in a balanced diet.
Read on to learn more.
What is Folate and Folic Acid?
Folate is the naturally occurring form of vitamin B9 that you find in a wide variety of foods like vegetables, fruits, beans, legumes and even animal products to a certain extent.
Folic acid, on the other hand, is the synthetic version of vitamin B9. It's the one you'll find in multivitamins and also added to breakfast cereals and other processed grains as a way to fortify them.
Which Foods Provide Folate and Folic Acid
Folate is naturally present in a wide range of foods, while folic acid is mainly found in fortified foods and supplements. Folic acid is more stable than naturally occurring folate, which is one reason manufacturers use it when fortifying foods.
| Source | Form of vitamin B9 | Common examples |
| Leafy green vegetables | Folate | Spinach and other dark green vegetables |
| Pulses and beans | Folate | Black-eyed peas and other beans |
| Animal foods | Folate | Liver, eggs and dairy products |
| Fruits | Folate | Citrus fruits and oranges |
| Fortified cereals | Folic acid | Breakfast cereals |
| Fortified grains | Folic acid | Bread, pasta and rice |
| Supplements | Folic acid | Vitamin B9 supplements |
Some of the top folate-rich foods include beef liver, spinach, black-eyed peas and asparagus, and remember that any diet that includes vegetables, beans, fruits, nuts, eggs and lean proteins will give a fair amount of folate, along with other essential nutrients.
It's worth keeping in mind that fortified foods can also count towards the daily intake of folic acid, too. In many places, the commonly consumed foods such as fortified cereals, bread and grain products sometimes contain added folic acid depending on the product.
For most adults, the recommended intake is approximately 400 mcg Dietary Folate Equivalents (DFE) per day. The actual requirements will depend on age plus the life stage.
What is the Difference Between Folic and Folate?
The main difference between folic and folate comes down to how the body handles them, their stability and where they show up in the food. While both contribute to the vitamin B9 intake, the body processes them in different ways.
| Difference | Folate | Folic acid |
| Form | Naturally occurring form of vitamin B9 | Synthetic form of vitamin B9 |
| Processing | Mainly broken down in the small intestine | Primarily metabolised in the liver and other tissues |
| Stability | More sensitive to heat and light | More stable in fortified foods and supplements |
| Conversion | Can be used by the body after normal processing | Needs to be converted into an active form before the body can use it |
| Common use | Obtained mainly through the diet | Commonly used in supplements and food fortification |
| Labelling | Measured as dietary folate equivalents on nutrition labels | Listed separately in micrograms on labels |
The important thing to note is how each of these forms behaves after being consumed. Folate versus folic acid isn't just a matter of natural vs synthetic; the processing and conversion also differ.
Both folate and folic acid undergo metabolic processing before they can be used by the body, although the pathways differ.
Another difference is their stability, as naturally occurring folate decomposes easily when exposed to heat or light, whereas folic acid is more stable. This makes folic acid a good choice for use in fortified foods and vitamin supplements.
When reading nutrition labels, the terms folic vs folate can be confusing. Folate is usually shown as dietary folate equivalents, or DFE, while folic acid is listed separately in micrograms.
What Health Benefits do Folate and Folic Acid Offer?
The health benefits of Folate and Folic Acid include:
Benefits of Folate
- Helps the body produce healthy red blood cells and does its part in maintaining normal cell division.
- Plays a role in DNA synthesis and cell growth.
- Folate plays a role in homocysteine metabolism, although cardiovascular health is influenced by many factors.
- Folate contributes to normal nervous system function and supports normal cognitive processes.
- Adequate folate intake is important when the cells are in a rapid growing phase, and that often includes pregnancy.
Benefits of Folic Acid
- Supports normal red blood cell production and helps maintain adequate vitamin B9 levels.
- Taking folic acid before conception and at the stage of early pregnancy can reduce the risk of neural tube defects like spina bifida.
- Can help meet folate requirements when dietary intake is insufficient.
- In some cases, doctors may recommend folic acid if the medicine is interfering with the body's ability to use folate.
- It helps with DNA synthesis and cell division once the body has turned it into usable forms of vitamin B9.
Conclusion
Getting an understanding of folate vs folic acid can make all the difference when it comes to making informed choices about getting enough vitamin B9. Folate occurs naturally in food, while folic acid is the synthetic version that is added to fortified foods and supplements. Both are vital for DNA synthesis, cell division, and healthy red blood cell production.
A balanced diet that includes natural foods can provide the folate the body needs, but supplements may be recommended in certain situations, such as pregnancy or identified folate deficiency, based on healthcare professional advice.
Reader Information: The information shared is only for general educational purposes. Folate and folic acid are forms of vitamin B9 that contribute to normal blood formation, cell division, DNA synthesis, and normal maternal tissue growth during pregnancy. However, no vitamin or supplement can prevent, treat, or cure diseases on its own. Folate-rich foods and folic acid supplements should be used as part of a balanced diet and healthy lifestyle. Individual nutritional requirements vary, and supplementation should be undertaken according to healthcare professional advice where appropriate.
