Folic Acid vs. Folate: What’s the Difference?

Folic acid vs. folate–what’s the difference between these two types of vitamin B9, and which one is better?

Folic acid and folate are both forms of vitamin B9 and are often used interchangeably, but they’re not the same, as the body absorbs and processes each form in distinctly different ways.

Discover the key differences between folic acid and folate, learn which form is more readily absorbed, and find out which dietary sources best support healthy vitamin B9 levels.

What is folate?

Folate is the natural form of vitamin B9 found in dietary sources. It enables the body to produce and repair DNA, supports healthy cell growth, and plays a role in red blood cell production.

This natural form of vitamin B9 can be found in various plant foods, including dark green leafy vegetables, asparagus, avocados, and broccoli. 

After ingestion and intestinal absorption, folate enters the liver, where it’s converted into active forms the body can readily use.

Maintaining optimal folate intake is vital as this B vitamin plays a critical role in supporting balanced homocysteine levels, thereby promoting a healthy cardiovascular system.

Folate also supports cellular development and is involved in the proper maturation of red blood cells, which is crucial for optimal circulatory health and tissue oxygenation.

Inadequate dietary intake may lead to folate deficiency, which can manifest in symptoms such as low energy, general weakness, difficulties concentrating, and mood swings.

Because of its chemical structure, folate is more easily regulated by the body and is less likely to accumulate to excessively high levels in the blood. It’s often confused with folic acid, a related but distinctly different form of vitamin B9.

Watch the video below to learn about the key differences between folate and folic acid.

What is folic acid?

Folic acid is a synthetic form of vitamin B9, which is commonly used in dietary supplements, prenatal vitamins, and fortified foods.

Folate intake at the population level has historically been low, and folic acid fortification has been introduced as a public health strategy to help ensure adequate intake.

As a result, many grain-based foods, including bread, cereal, and pasta, contain added folic acid.

However, since folic acid is a synthetic form of vitamin B9, the human body doesn’t process it the same way as naturally occurring folate. 

Furthermore, a study published in Clinical and Molecular Teratology highlights that high folic acid doesn’t appear to offer the same benefits for cell development and tissue growth and may be linked to an increased risk of toxicity.  

How the body processes folic acid vs. folate

Although folate and folic acid provide essentially the same vitamin, the body processes these two types differently. 

Folate obtained from food sources is easier for the body to use readily, while folic acid must undergo various conversion steps before it becomes active.

Research published in Current Opinion in Clinical Nutrition and Metabolic Care found that the body has a limited ability to convert folic acid into its active form. 

When intake is higher than the body’s capacity to metabolize it, folic acid may build up in the bloodstream, especially when folic acid supplements are combined with high consumption of fortified foods.

Genetic variation may further influence this process. Common mutations in the methylenetetrahydrofolate reductase (MTHFR) gene can reduce how efficiently the body converts synthetic vitamin B9 into its active forms. 

When folic acid isn’t effectively converted, vitamin B9 needs may not be fully met, even when intake appears sufficient.

This suggests that folic acid supplementation isn’t inherently improved by higher doses and may not be a reliable way to meet vitamin B9 needs in some individuals.

A study published in Nutrients linked excessive intake of synthetic folic acid with increased markers of genomic instability compared to those with lower folic acid exposure. 

The authors state, “Our data reveal a link between increased folic acid intake and genomic instability in lymphocytes of healthy adults.”

Total folate intake was not associated with the same effects, highlighting differences in how synthetic folic acid and naturally occurring folates are metabolized in the body.

Which version of vitamin B9 is better?

Food-derived folates are generally considered superior to folic acid in supporting balanced vitamin B9 levels, as the body can readily absorb and utilize them without the risk of excess accumulation in the bloodstream.

“To maintain optimal vitamin B9 status, it’s vital to avoid folic acid and prioritize nutritious whole foods that offer natural folate,” explains Dr. Berg. 

This is especially critical for individuals with a reduced ability to convert and metabolize synthetic folic acid from supplements or fortified foods due to a genetic mutation of the MTHFR gene. 

When folic acid conversion is inefficient, it won’t efficiently carry out the critical physiological roles of active vitamin B9 and may disrupt normal folate metabolism.

It’s believed that almost 50 percent of the population is affected by the MTHFR gene mutation, leaving a large proportion at risk of imbalanced vitamin B9 metabolism when consuming folic acid. 

Best food sources of natural folate

Maintaining adequate vitamin B9 levels depends on a regular intake of whole foods rich in folate, which is widely available in a variety of vegetables, particularly dark, leafy greens.

Some of the best folate-rich foods include:

• Spinach
• Kale
• Romaine lettuce
• Asparagus
• Avocados
• Broccoli
• Brussels sprouts

Folate is water-soluble, meaning it can easily be lost during food preparation. Prolonged boiling or high-heat cooking may significantly reduce folate content, and folate-rich vegetables are best consumed raw, lightly steamed, or gently sautéed. 

In addition to folate, these foods provide dietary fiber and various essential micronutrients that support overall nutritional balance and vitality. 

How to avoid synthetic vitamin B9

Synthetic vitamin B9 primarily comes from folic acid added to fortified foods and dietary supplements, and reading ingredient labels can help identify products that contain added folic acid.

In addition, many grain-based foods, breakfast cereals, and snack products are common sources of synthetic folic acid and should be avoided. 

Following a Healthy Keto® diet approach limits fortified and processed foods by emphasizing whole, unprocessed ingredients, which can help reduce exposure to synthetic vitamin B9 while supporting optimal folate levels naturally.

FAQ

Sources

1. 1. Mikael LG, Deng L, Paul L, et al. Moderately high intake of folic acid has a negative impact on mouse embryonic development. Birth Defects Res A Clin Mol Teratol. 2013;97(1):47-52. doi:10.1002/bdra.23092 https://onlinelibrary.wiley.com/doi/10.1002/bdra.23092
2. 2. Sauer J, Mason JB, Choi SW. Too much folate: a risk factor for cancer and cardiovascular disease? Curr Opin Clin Nutr Metab Care. 2009;12(1):30-36. doi:10.1097/MCO.0b013e32831cec62 https://pmc.ncbi.nlm.nih.gov/articles/PMC2790187/
3. 3. Alnabbat KI, Fardous AM, Shahab A, et al. High dietary folic acid intake is associated with genomic instability in peripheral lymphocytes of healthy adults. Nutrients. 2022;14(19):3944. doi:10.3390/nu14193944 https://pmc.ncbi.nlm.nih.gov/articles/PMC9571807/