Is it better to take folate or folic acid?
Folate, a natural form of vitamin B9, must be preferred over the synthetic form called folic acid. Folates are readily converted to the active form of vitamin B9 in the gut and absorbed by the body for various metabolic purposes.Jul 8, 2021
Is it OK to take folate instead of folic acid?
In terms of providing the body with available nutrient, dietary folate—the form found in whole foods—is preferable to the synthetic folic acid found in supplements and processed foods. It is both more readily available to the body, and it does not pose the same potential risks of build up.
Is it better to take folate or folic acid when pregnant?
Folate and its cousin folic acid are vital for developing a healthy baby because it prevents neural tube defects. Since the neural tube develops within the first 28 days of pregnancy, it is recommended all women of childbearing years consume folate.
Is folic acid worse than folate?
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.
What is the best form of folate to take?
But for many people lifestyle factors, popularly used medications or common gene mutations deplete their folate stores. For these individuals AND for the rest of us, methylfolate is the best dietary form of folate. Methylfolate (technically methyltetrahydrofolate) is the body's most active form of folate.Apr 13, 2018
What is the best form of folate?
L-methylfolateThe best forms of folate are L-methylfolate (glucosamine or calcium salt versions), and folinic acid. * You will only find these superior forms in Seeking Health's folate-containing supplements.May 4, 2021
Can I take folic and folate together?
You can get 400 mcg of folic acid each day by taking a vitamin with folic acid in it, eating fortified foods, or a combination of the two, in addition to consuming a balanced diet rich in natural food folate.Apr 19, 2021
Can too much folic acid cause autism?
But a new study suggests that excessive amounts of folate (vitamin B9) and vitamin B12 in a mother's body might increase a baby's risk of developing an autism spectrum disorder.May 11, 2016
Should I take folate?
Generally safe. For most people, it's best to get folate from food. A balanced diet usually provides all you need. However, folic acid supplements are recommended for women who are planning to become pregnant, could become pregnant, are pregnant or are breast-feeding.
What are the effects of too much folate?
Doses higher than 1 mg daily may be unsafe. These doses might cause stomach upset, nausea, diarrhea, irritability, confusion, behavior changes, skin reactions, seizures, and other side effects. Another form of folic acid, L-5-methyltetrahydrofolate (L-5-MTHF), can also be found in supplements.
Can I just take folic acid instead of prenatal vitamins?
A supplement that contains just folic acid Take a vitamin supplement with 400 mcg of folic acid each day, even if you're not trying to get pregnant. During pregnancy, take a prenatal vitamin each day that has 600 mcg of folic acid in it.
Folate vs. folic acid
The process of folic acid absorption involves two main steps. The first step involves the conversion of folic acid to dihydrofolate (DHF) followed by its conversion to tetrahydrofolate (THF).
What is folate?
The term folate is essentially used to describe various naturally occurring forms of vitamin B9. These include dihydrofolate (DHF), tetrahydrofolate (THF), 5, 10-methylenetetrahydrofolate (5, 10-MTHF), and 5-methyltetrahydrofolate (5-MTHF).
What is folic acid?
Folic acid is the synthetic counterpart of folate. It is used in supplements and fortified foods including pasta, rice, bread, and some breakfast cereals. Folic acid is more heat-stable than folate, making it suitable for food fortification because cooking will not easily destroy it.
Top Which Is Better, Folic Acid or Folate Related Articles
According to the National Health Foundation, we all have four to six dreams every night. A few dreams we remember, whereas the most we forget. Humans have been studying dreams and their significance since ancient times.
What is the biologically active form of folate?
The biologically active form of folate (the form your body uses) is 5-methyltetrahydrofolate (5-MTHF). Your body takes the folate you eat and converts it into 5-MTHF within the digestive tract with the help of an enzyme called methylenetetrahydrofolate reductase (MTHFR).
What happens if folate is low?
When this happens, low levels of folate can produce some serious side effects, including: 1 Irritability 2 Fatigue 3 Anemia
What is the relationship between B12 and B9?
Vitamin B9 and vitamin B12 are intimately related. They both work together to make red blood cells and they team up with vitamin B6 to control homocysteine levels in the blood. Homocysteine, an indicator of inflammation, is an amino acid that can be associated with an increased risk of heart disease.
Why is folate important for pregnant women?
Especially very early in pregnancy. It’s been associated with decreased risk of NTD, congenital heart defects, and oral clefts, i.e. cleft palate.
Is folic acid a synthetic form of folate?
Folic acid is the synthetic form of folate, which is also called vitamin B9. The Food and Drug Administration (FDA) requires that manufacturers in the United States add folic acid to many foods, and 42 other countries around the world have similar requirements. Folate is not synthetic and found naturally in many foods.
Is folate the same as folic acid?
But what becomes confusing is that folate is often incorrectly and interchangeably referred to as folic acid. Even scientists and researchers have incorrectly referred to these two compounds as the same exact thing for years, when in reality, they are two distinct compounds with different functions in the body.
Is folic acid excessive?
Even small amounts of folic acid have been deemed to be excessive. In one study, unmetabolized folic acid was found in the blood of nearly all of the participants. And in another, a modest dose of 400 mcg caused excess folic acid to appear in the bloodstream.
What is the difference between folate and folic acid?
The difference between folate and folic acid. Folate is the common form of vitamin B9 present in many whole foods, including leafy greens, beans, eggs, citrus fruit, avocados, and beef liver. On the other hand, folic acid is a synthesized version of vitamin B9 that is added to processed foods and the common version used in supplements.
What happens when folic acid is too much?
When someone’s intake of folic acid exceeds their capacity to process it, it can overwhelm the liver and potentially end up in the bloodstream. The unmetabolized folic acid that remains in the bloodstream has been associated with serious health risks that are worth noting.
What enzyme converts THF to L-methylfolate?
Only then, can THF be converted to L-methylfolate, which is the end form of folate that the body requires for many key functions. Methylenetetrahydrofolate reductase (MTHFR), is the key enzyme that regulates this conversion process.
How much folate is in bread?
They supply approximately 13-22% of the daily recommended folate intake. ( Estimates courtesy of the National Institute of Health .) Many grain products, such as bread and cereal, are fortified with folic acid.
Does folic acid cause cancer?
Recent research shows a correlation between elevated levels of folic acid and an increased risk of cancer. The results from a double-blind, placebo-controlled study conducted between 1994 and 2004 suggested that those supplementing with 1 mg/day of folic acid showed an increased risk of cancer.
Does folic acid affect the body?
As some recent studies have shown, the very tiny differences between folic acid and folate have a huge impact on how the body can process them.
Is folic acid in prenatal vitamins?
For this reason, folic acid is included in many prenatal vitamin formulations. However, the story doesn’t end there.
What is Folic Acid?
Folic acid is often used to mean the same thing as folate, sometimes referred to as vitamin B9. But they are not the same nutrient.
What is Folate?
Folate, as mentioned above, refers to natural forms of vitamin B9. But here’s where things can get a little complicated. There are many different types of folate —all of which are different from folic acid.
How Much Folate Do You Need During Pregnancy?
The RDA for women of reproductive age (for dietary folate intake) is 400 mcg DFE per day. But since folate is such a vital nutrient for pregnancy, the RDA increases to 600 mcg DFE per day. (3) For some women, this is hard or even impossible to get from diet alone.
The Bottom Line
Folate is a vital nutrient for a healthy pregnancy. It is often discussed as being the same thing as folic acid, but these are very different nutrients. When you want to support a healthy prenatal outcome, supporting your body’s folate needs is an essential first step. †
Why is folate important for women?
So, folate is important for your overall well-being, not just during pregnancy. In fact, folate deficiency is linked to anemia and depression.
What is folic acid used for?
The synthetic version, or folic acid, is popularly used in vitamins including prenatal vitamins and is used by health agencies to fortify grains, cereal, and bread. The dietary forms of folate are monoglutamate folate and polyglutamate folate, which are found in leafy greens and legumes. When you ingest biological substances such as sugars ...
What is the synthetic version of the vitamin found in prenatal vitamins or in most over the counter supplements?
Folic acid : The synthetic version of the vitamin found in prenatal vitamins or in most over-the-counter vitamin supplements. It is also added to grains, breads, and cereals. Homocysteine: The molecule that folate can convert into methionine, a building block of proteins.
Why do women take prenatal vitamins?
For this reason, women are encouraged to take prenatal vitamins even before becoming pregnant so that there is already sufficient folate present at the time of conception.
What is the form of folate that the body uses to make energy?
Cells in the intestines readily transform dietary folate into a form of folate called 5-methyltetrahydrofolate (5-MTHF).
Does 5-MTHF increase folate levels?
While both interventions increased red blood cell folate levels in comparison to placebo, 5-MTHF supplementation did so to a greater extent than the folic acid supplement. Both interventions did equally well in increasing plasma folate levels in comparison to a placebo.
Is folic acid harmful?
Actually, no. There is quite a bit of controversy surrounding whether the synthetic version, folic acid, is more harmful than the natural version of folate, especially if you have certain genetic risk factors, like the MTHFR mutation. So, while pretty much everyone agrees that folate is important, the controversy surrounding folate versus folic ...
Why is it so hard to convert folic acid?
Up to one-third of adults have a genetic variation that makes it difficult to efficiently convert folic acid specifically—which means that in addition to the genetic issues surrounding folic acid, those with either excess intake of folic acid or the genetic variation may be prone to excess of unconverted folic acid in their bodies.
What is the active form of folic acid?
Again, when we consume folic acid, it has to be converted to the active form of folate that our bodies can use—which is called 5-methyltetrahydrofolate, or 5-MTHF. And that’s where some people can run into a problem. Up to one-third of adults have a genetic variation that makes it difficult to efficiently convert folic acid specifically—which means ...
What is the role of folate in pregnancy?
Folate is a B-vitamin that supports neural tube development in pregnancy, as well as red blood cell formation and DNA methylation.*. Folic acid and methylated folate as 5-MTHF are different forms of the same nutrient (folate) that both help support adequate folate levels, a key determinant in healthy neural tube development.
When was folate introduced to the diet?
It was introduced to our diet through the mandatory folic acid fortification of grain products in 1998. On the flip side, chances are you’re consuming natural folate on a daily basis—food sources include leafy green vegetables, citrus fruits, and legumes such as kidney beans and lentils.
Is 5-MTHF the same as folic acid?
Folic acid and methylated folate as 5-MTHF are different forms of the same nutrient (folate) that both help support adequate folate levels, a key determinant in healthy neural tube development. The Food and Drug Administration (FDA) takes a position—with significant scientific agreement from qualified health experts—that maintaining adequate folate ...
Is folic acid a prenatal supplement?
But while folic acid supplements get a lot of buzz as a prenatal must-have, folic acid may not be the most ideal form of folate for people with a genetic variation that makes it difficult to process. And that’s why we opted for the active form of folate as 5-MTHF while formulating Essential Prenatal .*.
Is folic acid a good supplement for pregnancy?
Folic acid has been known as a shelf-stable and more cost-effective version of folate. (It’s been so popular for so long, chances are you know the term “folic acid” more than “folate.”) Because of this use history and popularity as an ingredient, many pregnancy supplementation studies have relied on data from folic acid—which means ...
What are the benefits of taking folic acid?
Research on use of folate and oral folic acid supplements for specific conditions shows: 1 Birth defects. Research has shown that folic acid supplements can prevent birth defects of the neural tube. Taking a daily prenatal vitamin — ideally starting three months before conception — can help ensure women get enough of this essential nutrient. 2 Folic acid deficiency. Nutritional folate deficiency is treated with oral folic acid supplements. This type of deficiency is no longer a problem in many countries that fortify foods such as cereal and pasta with folic acid. 3 Heart and blood vessel disease and stroke. Folic acid works with vitamins B-6 and B-12 to control high levels of homocysteine in the blood. Elevated homocysteine levels might increase your risk of diseases of the heart and blood vessels (cardiovascular disease). 4 Cancer. Some research suggests that folate might reduce the risk of various cancers. 5 Depression. Some evidence suggests that folic acid might be helpful in treating depression. 6 Dementia. There isn’t enough evidence to support folic acid supplementation for the prevention of dementia.
What is the best vitamin for pregnancy?
Folate (vitamin B-9) is important in red blood cell formation and for healthy cell growth and function. The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine. The recommended daily amount of folate for adults is 400 micrograms (mcg). Women who are planning pregnancy or could become pregnant are ...
Is folic acid good for dementia?
Some evidence suggests that folic acid might be helpful in treating depression. Dementia. There isn’t enough evidence to support folic acid supplementation for the prevention of dementia.
Does folic acid help with stroke?
Heart and blood vessel disease and stroke. Folic acid works with vitamins B-6 and B-12 to control high levels of homocysteine in the blood.
Is folate good for pregnancy?
Since the neural tube develops within the first 28 days of pregnancy, it is recommended all women of childbearing years consume folate. Folate prevents certain heart abnormalities, cleft palate and cleft lip. It also lowers the risk of developing anemia, miscarriage, preterm delivery and low birth weight. It can be found in fortified breakfast ...
Is folic acid the same as vitamin B9?
People often use the two interchangeably as they are both forms of vitamin B9 but in fact there is an important difference. Folic acid is the synthesized version that is commonly used in processed foods and supplements. Folate can be found in whole foods such as leafy vegetables, eggs, and citrus fruits.
Folate vs folic acid
Vitamin B9, also known as folic acid or folate, plays a key role in fertility, pregnancy, and the health of the baby. This B vitamin is an essential nutrient that supports neural tube development in pregnancy, and it has been well-studied for its ability to help prevent neural tube defects.
Are folic acid and methylfolate the same?
People often use the two interchangeably as they are both forms of Vitamin B9, but in fact folic acid and methylfolate are not the same. Folic acid is the synthesised version that is commonly used in processed foods and supplements. Folate, on the other hand, can be found in whole foods such as leafy vegetables, eggs, and citrus fruits.
Genetic mutation prevents proper absorption of folate
Did you know your body can’t just use folic acid as it is? Without getting too heavy on the science, it has to go through a conversion process into a form called Methyltetrahydrofolate (MTHF) in order for you to use it.
The Proceive difference
Most conception supplements contain folic acid which needs to be converted into folate. Proceive include the highest quality ingredients that are backed by robust clinical evidence. In response to the latest research, Proceive products contain the more bioavailable form of folate, L-methylfolate.
Chemistry
Health
- In 1998, the FDA required that grain products be enriched. From that came foods such as flours, breads, and breakfast cereals, being fortified with folic acid. The goal of this regulation was an attempt to reduce the prevalence of Neural Tube Defects (NTDs), a common birth defect that had shown some connection to the mothers vitamin B9 intake. According to a 2011 paper in the scie…
Research
- With time, scientists have learned more about folic acids effects on the body. As some recent studies have shown, the very tiny differences between folic acid and folate have a huge impact on how the body can process them. Recent research shows a correlation between elevated levels of folic acid and an increased risk of cancer. The results from a d...
Mechanism
- Before folic acid can be utilized by the body, it must undergo two conversionsto dihydrofolate (DHF) first and then tetrahydrofolate (THF). Only then, can THF be converted to L-methylfolate, which is the end form of folate that the body requires for many key functions.
Causes
- Methylenetetrahydrofolate reductase (MTHFR), is the key enzyme that regulates this conversion process. However, it is estimated that up to 60% of Americans have genetic variations that reduce their ability to convert L-methylfolate from folic acid on their own. For those who have this genetic variation, supplementing with folic acid may lead to varying amounts of the converted L-methylf…
Advantages
- In terms of providing the body with available nutrient, dietary folatethe form found in whole foodsis preferable to the synthetic folic acid found in supplements and processed foods. It is both more readily available to the body, and it does not pose the same potential risks of build up. This is why supplementing with L-methylfolate can also be considered superior to using folic acid for …
Risks
- When someones intake of folic acid exceeds their capacity to process it, it can overwhelm the liver and potentially end up in the bloodstream. The unmetabolized folic acid that remains in the bloodstream has been associated with serious health risks that are worth noting. It is important to remember that folic acid started to be widely consumed only recently. While the risks of too muc…
Effects
- A 2005 study published by The Journal of the American Medical Association found that older adults taking more than the daily recommended value of 400 mcg of folic acid experienced faster cognitive decline than adults who didnt supplement.
Prevention
- Depending on your unique circumstances, folic acid (in moderation) may be advisable, especially if you are pregnant. Fortunately, folate-rich foods and methylfolate supplements are available. With proper knowledge and planning, you may be able to avoid the need of a vitamin B9 supplement altogether. Read on to learn more. It is commonly believed that women of childbeari…
Benefits
- When your diet includes adequate levels of folate, you are supporting the smooth execution of some miraculous cellular functions: namely DNA formation and cell division. Folate is crucial to these functions, and many more.
Diet
- For many, it is possible to meet the body's folate requirements through a healthy, varied diet. However, certain dietary restrictions or health conditions may increase the risk of folate deficiency, and associated symptoms.