Folate Vs. Folic Acid: What's the Difference?

Folate and folic acid are two forms of vitamin B9, an essential nutrient that helps your body make healthy red blood cells and supports normal development during pregnancy. Although the names are often used as if they mean the same thing, folate and folic acid behave differently in the body.

This guide explains the key differences between folate and folic acid, the role each one plays in your health and how a private folate blood test can help you check your vitamin B9 levels.

What is folate?

Folate is the naturally occurring form of vitamin B9. Folate is found in many foods, but leafy vegetables are among the best dietary sources of folate.

Folate is converted by your digestive system into an active form of vitamin B9 that your body can use, known as 5-methyltetrahydrofolate (5-MTHF), before entering your bloodstream.

What is folic acid?

Folic acid is a synthetic form of vitamin B9. It is used in supplements and is added to processed food products, such as flour and cereals, to help prevent vitamin B9 deficiencies.

However, unlike folate, not all the folic acid you consume is converted into the active form of vitamin B9, 5-MTHF, in your digestive system. Instead, some of the folic acid you consume is converted to 5-MTHF in your liver. This means the process of converting folic acid into the active form of vitamin B9 for your body to use takes longer and can lead to the presence of unconverted folic acid in your bloodstream.

What are the differences between folate and folic acid?

Although folate and folic acid are forms of vitamin B9 and have similar effects in the body, there are some important differences between the two you should be aware of. This includes:

Digestion

Folate is converted to its active state, 5-MTHF, in your digestive system, mainly the small intestine. Folic acid, on the other hand, is converted in your digestive system and your liver, which can be slower.

Speed of action

Your body can use folate from foods immediately as it is converted into its active form quickly in the digestive system. Folic acid takes longer to convert so can be slower to act in your body. In addition, unused folic acid can build up in your blood.

Stability

Folate found in food breaks down easily when exposed to heat or light, meaning folate can be lost from foodstuffs during cooking or baking.

Folic acid in supplements or fortified food products is more stable. This means your body can get more vitamin B9 from supplements or fortified foods than it does from foods naturally containing folate.

Side effects

Eating too much folate generally won’t cause you any problems, but taking too much folic acid can cause side effects, like bloating, loss of appetite, or nausea.

Drug interactions

High doses of folic acid can block the effects of some drugs used to treat seizures, psoriasis, parasites and anaesthesia.

A summary of the difference between folic acid and folate

To outline the difference between folic acid and folate, below we have outlined the pros and cons of folic acid and folate:

Is folate or folic acid better for you?

When deciding if folate or folic acid is better for you, it’s important to consider various factors, such as your age and how much folate you need, any existing health conditions you have, any medications you take, and your eating habits.

Most healthy adults, eating a varied diet can get enough folate from their diet alone. While those with minor deficiencies can usually adjust their diet by incorporating foods high in folate, like dark, leafy greens, black-eyed peas, and asparagus to increase their folate intake sufficiently.

However, certain people may be more at risk of having a folate deficiency and benefit from folic acid. This includes those:

• With a mutation to their MTHFR gene, which provides instructions for a protein that helps your body to process folate
• With alcohol use disorder
• With conditions such as spina bifida, coeliac disease, or inflammatory bowel disease
• On dialysis for kidney disease
• With low or no stomach acid
• Who have undergone a gastric bypass procedure

Pregnant women

In addition to the above instances when folic acid supplementation may be required, pregnant women are also advised to take a daily 400mcg folic acid supplement. Vitamin B9 helps support healthy cell growth and reduces the risk of neural tube defects, like spina bifida and anencephaly.

Folate deficiency

Having low folate levels can cause folate deficiency anaemia, which causes the body to make larger red blood cells that do not work properly. Common symptoms of this condition include:

• Feeling tired all the time
• A tingling feeling in your arms, hands, legs or feet
• Mouth ulcers
• Problems with your vision
• Memory loss

Check your folate levels

If you are worried you may have folate deficiency and want to know whether taking a folic acid supplement may be beneficial, you can get a private folate blood test to check your folate levels.

At Bluecrest Wellness, we offer private folate blood testing at locations across the UK, ensuring you can get tested at a time and location that’s convenient for you. What’s more, we use the latest laboratory technologies to ensure accurate results.

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Need help? Call free on 0800 652 2183 to speak to one of our team.

FAQs

Is folate the same as folic acid? No. Folate is the natural form of vitamin B9 found in foods, while folic acid is the synthetic form used in supplements and fortified products. They both aim to increase vitamin B9 levels but are processed differently in the body.

Which is better: folate or folic acid? Most people get enough folate from food, but some groups, including pregnant women and people with certain health conditions, may benefit from folic acid supplements. A blood test can help check your folate levels if you’re unsure.

Why is folic acid recommended in pregnancy? A daily 400mcg folic acid supplement is recommended to reduce the risk of neural tube defects, such as spina bifida, as vitamin B9 supports early neural development.

What foods are high in folate? Dark leafy greens (spinach, kale), black-eyed peas, asparagus, Brussels sprouts, oranges, avocado, and fortified cereals are all good folate sources.

What are the symptoms of low folate? Common symptoms include fatigue, pins and needles, mouth ulcers, poor concentration, and vision problems. Severe deficiency may lead to folate deficiency anaemia.

How can I check my folate levels? A folate blood test is the most accurate way to check your levels. Bluecrest Wellness offers private folate testing at convenient locations across the UK.