Folate and folic acid are different forms of vitamin B9. While there’s a distinct difference between the two, their names are often used interchangeably.
Even professionals can be confused about the difference between folic acid and folate. Both are forms of an essential vitamin – B9. And both play important roles in key functions of your body.
This article explains the difference between folic acid and folate and why your body needs them.
Vitamin B9 is an essential nutrient that naturally occurs as folate. It serves many important functions in your body. For example, it plays a
Low levels of vitamin B9 are associated with an increased risk of several health conditions, including:
- Elevated homocysteine: High homocysteine levels have been associated with an
increased riskTrusted Source of heart disease and stroke. - Birth defects: Low folate levels in pregnant women have been linked to birth abnormalities, such as neural tube defects (NTDs). People need to have enough folate BEFORE becoming pregnant. If you are trying to conceive, it’s important to take daily prenatal vitamins or vitamins with at least 400 mcg DFE of folate. If you have had a previous pregnancy affected by an NTD and plan to become pregnant again, to help prevent NTD in your next pregnancy, the
CDC recommendsTrusted Source that you take more folate: 4,000 mcg per day for 1 month prior to conception and during the first 3 months of pregnancy. - Cancer risk: Inadequate levels of dietary folate are also linked to increased cancer risk, though higher levels of supplemental and/or serum folate have also been linked with a higher risk of prostate cancer. More research is needed in this area.
For these reasons, supplementing with vitamin B9 is common. Fortifying food with this nutrient is mandatory in many countries, including the United States and Canada.
Folate is the naturally occurring form of vitamin B9. Its name is derived from the Latin word “folium,” which means leaf. In fact, leafy vegetables are among the best dietary sources of folate.
Folate is a generic name for a group of related compounds with similar nutritional properties.
The active form of vitamin B9 is a type of folate known as 5-methyltetrahydrofolate (5-MTHF). Before entering your bloodstream, your digestive system converts folate to the biologically active form of vitamin B9 — 5-MTHF.
In your digestive system, most dietary folate is converted into 5-MTHF before entering your bloodstream.
What’s the daily recommended amount of folate (vitamin B9)?
The recommended daily amount (RDA) for folate is based on your age and is:
- Birth to 6 months: 65 mcg DFE
- Ages 7–12 months: 80 mcg DFE
- Ages 1–3: 150 mcg DFE
- Ages 4–8: 200 mcg DFE
- Ages 9–13: 300 mcg DFE
- Ages 14–18: 400 mcg DFE
- Ages 19+: 400 mcg DFE
- Pregnant people (any age): 600 mcg DFE
- *Lactating people (any age): 500 mcg DFE [*nursing parents]
Folic acid is a synthetic form of vitamin B9 that’s also known as monopteroylglutamic acid or pteroylmonoglutamic acid. It’s used in supplements and added to processed food products, such as flour and breakfast cereals.
Unlike folate, not all of the folic acid you consume is converted into the active form of vitamin B9 (5-MTHF) in your digestive system. Instead, some folic acid is converted to 5-MTHF in your liver. Yet, this process is slow and inefficient in some people. After taking a folic acid supplement, it takes time for your body to convert all of it to 5-MTHF.
Even a small dose, such as 200 to 400 mcg per day, may not be completely metabolized until the next dose is taken. This problem may become worse when fortified foods are consumed in addition to taking folic acid supplements.
As a result, unmetabolized folic acid is commonly detected in people’s bloodstreams. Even a small, daily dose of 400 mcg may cause unmetabolized folic acid to build up in your bloodstream.
Although there is evidence that high levels of unmetabolized folic acid may be associated with some health risks, more studies are needed to confirm this.
However,
Several studies indicate that chronically elevated levels of unmetabolized folic acid may have adverse health effects, including increased cancer risk.
High levels of unmetabolized folic acid have been associated with increased cancer risk, though some studies disagree. No conclusive evidence proves that unmetabolized folic acid plays a direct role.
Although high folic acid intake is a concern, the health implications are unclear, and further studies are needed.
It’s best to get vitamin B9 from whole foods.
High-folate foods include:
- asparagus
- avocados
- Brussels sprouts
- leafy greens like spinach and lettuce
However, for some people, such as those who are pregnant, supplements are
Folic acid supplementation is recommended in addition to a healthy diet rich in foods that naturally contain folate. However, no clinical trials show that other types of folate supplements, like MTHF, can prevent neural tube defects.
Folic acid is the most common supplemental form of vitamin B9. It can be purchased at many drug stores, as well as online.
Other supplements contain 5-MTHF, which is considered an alternative to folic acid, though neither the Centers for Disease Control and Prevention (CDC) nor the World Health Organization (WHO) recommends this alternative to folic acid in people planning to be pregnant and during pregnancy.
Folate is the natural form of vitamin B9 in food, while folic acid is a synthetic form.
High intake of folic acid may lead to increased blood levels of unmetabolized folic acid. Some researchers speculate that this may have adverse health effects over time, but further studies are needed before solid conclusions can be reached.
Alternatives to folic acid supplements include 5-MTHF (levomefolate) or whole foods, such as leafy greens.
Keep in mind that folic acid remains the best recommended option for people planning to get pregnant and during pregnancy. Consult with a healthcare professional before starting or changing a supplement.
