Folate vs Folic Acid: What’s the Difference and Which Should You Choose?

It’s a simple moment—you’re scanning a supplement aisle, looking for that perfect multivitamin. And boom! You're hit with confusing labels: folate here, folic acid there. Aren’t they the same? Not exactly. The folate vs folic acid debate is real, and knowing the difference matters way more than you think. 
 

Folate is the natural form found in foods like leafy greens, while folic acid is the lab-made version added to supplements and cereals. Your body doesn’t treat them the same either! 
 

Picking the right one could mean better energy, a healthier heart, and even a smoother pregnancy journey. And guess what? Some people’s bodies can’t process folic acid well at all. Yep, it's that serious. If you’ve ever been confused about which form your body really needs, don’t worry—you’re about to find out exactly which one to trust for your glow-up from the inside.
 

Table Of Contents 

1. What Is Folate And Folic Acid?
2. What Is the Difference Between Folate And Folic Acid? 
3. Why Should You Take Folate, Not Folic Acid? 
4. What Are the First Two Symptoms of Folate Deficiency?
5. Is It Better To Take Folate Or Folic Acid When Trying to Get Pregnant?
6. Dietitian’s Recommendation 
7. The Final Say 
8. FAQs
9. References 
    

What Is Folate And Folic Acid?
 

What is Folate?

A natural form of vitamin B9, folate is found in a variety of whole foods such as leafy greens, fruits, legumes, and liver. It is an essential nutrient that the body requires for cell division, DNA synthesis, and amino acid metabolism. Folate is an important daily vitamin for women, especially during pregnancy, because it can help prevent neural tube defects in developing fetuses.
 

Natural Sources of Folate

• Leafy greens: Spinach, kale, and romaine lettuce
• Legumes: Lentils, chickpeas, and black beans
• Fruits: Oranges, bananas, and avocados
• Vegetables: Brussels sprouts, asparagus, and broccoli
• Animal products: Liver and eggs
   

Since folate is water-soluble and sensitive to heat, prolonged cooking can lead to significant nutrient loss. Eating raw or lightly cooked foods is one way to preserve folate content in meals.
 

What is Folic Acid?

Folic acid is the synthetic form of vitamin B9 found in dietary supplements and fortified foods. It was introduced in the 1940s and has since become a staple in food fortification programs aimed at reducing the risk of folate deficiency and associated birth defects.
 

Common Sources of Folic Acid

• Fortified cereals and bread
• Pasta and rice
• Multivitamins and B-complex supplements
• Prenatal vitamins
   

Numerous nations require the fortification of some grain foods with folic acid to avoid neural tube defects, especially among women of childbearing age.
 

Also Read: From Anaemia To Birth Defects: Uncover The Serious Aftermath Of Deficiency Of Folic Acid Levels 
 

What Is the Difference Between Folate And Folic Acid? 

Both folic acid and folate are supplements of vitamin B9, a nutrient that is necessary for the body. Nonetheless, they differ from each other, and their difference are particularly significant when using supplements and fortified foods.
 

1. Natural Vs. Synthetic Form

• Folate is the natural form of vitamin B9 found in foods like leafy greens, beans, lentils, and citrus fruits.
   
• Folic Acid is the man-made form utilised in dietary supplements and fortified into processed foods such as cereals, bread, and pasta.
   

2. Absorption And Bioavailability

• Folic acid is more bioavailable and more stable compared to folate. This implies that your body can absorb it more easily.
   
• However, folic acid is not active in the body right away. It must first be converted into its usable form—5-methyltetrahydrofolate (5-MTHF)—by an enzyme called dihydrofolate reductase.
   
• Some people have genetic variations that make this conversion process less efficient, which can limit the benefits of folic acid.
   
• Folate, in contrast, is already in a partially active form, requiring fewer steps to be used by the body. This makes it a more natural and easily usable option.
   

3. Health Benefits Of Folate And Folic Acid

Regardless of the form, vitamin B9 plays several vital roles:
 

• Prevents Neural Tube Defects: Essential for pregnant women, particularly during the first trimester, to avoid birth defects such as spina bifida.
• Supports Red Blood Cell Formation: Prevents anaemia by contributing to the manufacture of healthy red blood cells.
• DNA Synthesis and Repair: Essential for producing and repairing DNA—useful during times of fast growth, e.g. pregnancy and infancy.
• For Heart Health: Reduces homocysteine levels (a risk factor for cardiovascular disease).
• For Brain Function: Aids memory, mental clarity, and potentially decreases the risk of dementia in older people.
   

Potential Risks Of Too Much Folic Acid

While folic acid is beneficial, excessive intake—especially from supplements and fortified foods—can pose risks:

1. Unmetabolised Folic Acid (UMFA): When folic acid is consumed in large amounts, the body may not convert all of it into its active form, leading to a buildup in the blood. This UMFA has been attributed to possible immune system complications and a higher risk for certain cancers.
    
2. Masking Vitamin B12 Deficiency: Elevated levels of folic acid can mask the signs and symptoms of vitamin B12 deficiency (e.g., fatigue and nerve issues), which, if not treated, can lead to permanent nerve damage.
    

Here’s a table that compiles the key differences between folate vs folic acid: 

Also Read: 10 Amazing Folic Acid-Rich Foods For Pregnant Women 
 

Why Should You Take Folate, Not Folic Acid? 

Folate is naturally present in foods, whereas folic acid is a type of synthetic variant that is incorporated into supplements and fortified foods. 
 

The issue is that folic acid needs to be converted into its active form (5-MTHF) in the body, but not everyone can do this efficiently. Around 40-60% of people have a genetic variation (MTHFR mutation) that makes it harder for their bodies to process folic acid. 
 

Unmetabolised folic acid can build up in the blood, which might lead to health risks like immune system issues. Folate, however, is easily used by the body without extra conversion steps. This makes folate a safer and more effective option, especially for pregnancy, heart health, and brain function. If you need a supplement, look for "methylfolate" or "5-MTHF" instead of folic acid for better absorption and benefits.
 

What Are the First Two Symptoms of Folate Deficiency?

The first two noticeable folate vitamin deficiency symptoms are fatigue and mouth sores.

• Fatigue (Extreme Tiredness): Folate is essential for making red blood cells, which carry oxygen throughout the body. When levels are low, fewer red blood cells are produced, leading to anaemia. This results in feeling very tired, weak, or lightheaded, even after rest.
   
• Mouth Sores and Tongue Swelling: Folate helps in cell growth and repair. A deficiency can cause painful sores inside the mouth, a swollen tongue (glossitis), and redness. You may also experience a burning sensation in the mouth.
   

Other symptoms, like pale skin, irritability, and poor concentration, can follow if the deficiency continues. Eating folate-rich foods like spinach, lentils, and avocados or taking a supplement (preferably methylfolate) can help prevent or fix the deficiency.
 

Also Read: The Hidden Vitamin C Deficiency Symptoms Everyone Misses—Plus 5 Home Remedies That Actually Work! 
 

Is It Better To Take Folate Or Folic Acid When Trying to Get Pregnant?

It is better to take folate (methylfolate) instead of folic acid when trying to conceive.
 

Folate is vital for early pregnancy because it helps form the baby’s neural tube, which develops into the brain and spinal cord. A deficiency increases the risk of birth defects like spina bifida. While folic acid is commonly recommended, it needs to be converted into its active form (5-MTHF) before the body can use it. Many people have genetic variations (like MTHFR mutation) that make this process inefficient, leading to unprocessed folic acid in the blood. This can reduce the benefits and may even cause problems like masking a vitamin B12 deficiency.
 

Methylfolate, the active form of folate, bypasses this conversion step and is readily available for the body to use. It ensures proper fetal development and reduces pregnancy complications. 
 

Also Read: 11 Health Benefits Of Folic Acid And DHA During Pregnancy With RDA Guidelines! 
 

Dietitian’s Recommendation 

Choose folate over folic acid for better absorption and health benefits. Folate is the natural form of vitamin B9, found in spinach, lentils, and avocados, while folic acid is a man-made variant that must be converted in the body. Too much folic acid can build up in the blood as a result of an MTHFR mutation and may cause health issues. To enhance energy, mental clarity, and maternal well-being, it's best to eat foods rich in folate or take a supplement labeled "methylfolate" for better absorption instead of folic acid.
 

Dt. Akshata Gandevikar

The Final Say 

Folate and folic acid are essential for human health, yet they vary in bioavailability, metabolism, and possible risks. Natural folate is the ideal choice for individuals seeking vitamin B9 from whole foods, whereas folic acid is important in public health efforts to avert deficiencies. 
 

FAQs

1. Can I take folate and folic acid together?

It's unnecessary to take both. Folate is the natural form, while folic acid is synthetic. If your body struggles to convert folic acid into its active form, excess may remain unused. It's best to choose methylfolate (active folate) instead for better absorption and effectiveness.
 

2. Is folic acid bad to consume?

Folic acid isn’t harmful for most people, but can be problematic in high amounts. Some individuals can't fully convert it into its active form, leading to unprocessed folic acid buildup. This may affect immune function and hide a vitamin B12 deficiency. Methylfolate is a safer alternative.
 

3. Which foods do you avoid when taking folic acid?

Avoid excessive alcohol, processed foods, and high-sulfur vegetables (like cabbage) as they may interfere with folic acid absorption. Also, high doses of zinc or antacids can reduce effectiveness. Instead, focus on natural folate-rich foods like leafy greens, lentils, and citrus fruits for better nutrient absorption.
 

References 

• https://health.clevelandclinic.org/folate-vs-folic-acid
• https://www.medicalnewstoday.com/articles/327290
• https://www.bannerhealth.com/healthcareblog/teach-me/folate-vs-folic-acid-because-the-difference-matters
• https://www.metropolisindia.com/blog/preventive-healthcare/folate-vs-folic-acid-whats-the-difference-and-why-it-matters
• https://www.health.com/folate-vs-folic-acid-7510761
• https://kinfertility.com.au/blog/folate-vs-folic-acid
   

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