Bone Health
Brain Health
Energy
Eye Health
Gut Health
Hair
Heart Health
Immunity
Joint Health
Menopause
Pregnancy
Sleep
Skin
Stress
Men
Women
Beauty
Hormonal Health
Sports
Vegan
We have known for a very long time that the diversity and amount of nutrients we ingest, matter. We understand that nutrients all have their role to play in human health, however, we are in an age where we are bombarded with so much health information, that it becomes quite confusing and at times, contradictory.
Folic acid and folate are both different forms of vitamin B9 and seemingly have the same role when it comes to its role in the human body. However, whilst they both belong to the B9 umbrella there are key differences to how the body utilises them.
We are told that the body requires B vitamins for energy and growth, but the quality of the nutrients we intake is just as important as how much we have. Rule 101 of nutrition; we aren’t what we eat; we are what we absorb1.
And how well we absorb our nutrients is everything.
So, with that said, is there a difference between folate and folic acid and why does it matter? Spoiler alert, the answer is a resounding yes. To find out why it does and why it matters so much to you and your health, read on.
The Role of B9 in Human Health
B9 is an incredibly important nutrient for a number of vital chemical processes that sustain human function.
One of the key roles B9 plays in human health is its role in methylation – a process that occurs in every single cell of the body and is a fundamental part of metabolism and cell growth. MTHFR (short for methylenetetrahydrofolatereductase) is an enzyme that the body produces to utilise B9 in the body and is a key requirement for methylation2.
A mutation in the MTHFR gene can lead to an accumulation of an inflammatory substance in the body called homocysteine3. High levels of homocysteine are highly problematic and have been linked to heart conditions, neurodegenerative disease and kidney disease4. B vitamins also work in synergy, with B12 & B6 helping support the process of methylation.
Vitamin B Complex
B9 is also part of a group of nutrients needed to help boost heart health by producing red blood cells, helping to carry oxygenated blood around the body and tissues and is key for energy production.
It also works alongside B12 and Vitamin C to help the body use and create new proteins.
Vitamin C
B9 also supports overall health and wellbeing, being needed for healthy eyes, skin, hair, liver health and to support a functioning nervous system5.
Signs and symptoms of B9 Deficiency
The signs and symptoms of B9 deficiency include:
- Neural tube defects
- Headaches and trouble concentrating
- Anaemia: paleness, irritability, dizziness, shortness of breath, fatigue
- A reduced sense of taste
- Increased risk of anxiety and depression
- Weight loss
- Burning or tingling in the extremities
- Impaired methylation
It’s also important to note that other causes of B9 deficiency can be conditions like celiac disease, Crohn’s disease, and other inflammatory bowel diseases where the gut's ability to absorb B9 is impaired6.
Certain medications, like anti-seizure medication, sulfasalazine and methotrexate can all interfere with folate absorption7.
Deficiency in this nutrient can gradually develop over time, with symptoms sometimes taking longer to present increasing the risk of deficiency when it comes to this vital nutrient.
What’s the difference?
Whilst folic acid and folate belong to the same nutritional group, the manufacturing process is entirely different. Firstly, folic acid is a man-made synthetic derivative of B9. It is produced in a laboratory environment through chemical synthesis. Once it is digested, it is mostly metabolised by the liver.
Folate, on the other hand, is obtained generally through the intake of plant foods, in which the nutrient has been naturally synthesised. It is metabolised in the small intestine to then be sent, via the blood stream, to various organs and tissues to be used. Whilst folic acid is recognised by the body as B9, studies show that absorption of this vital nutrient is poor compared to folate.
Methylation, as mentioned, is impacted by low B9 intake. Approximately 60-70% of people have a mutation on the MTHFR gene, impacting their ability to absorb methylfolate, particularly from synthetic derivatives like folic acid. What this essentially means is for those who have a mutation on this gene, it is absolutely vital to obtain B9 from natural highly absorbable forms, opting for folate supplementation or folate-containing foods.
Food Sources
Folic acid is found in fortified foods like pasta, bread and a number of breakfast cereals.
In 2021, the UK government announced their scheme to proceed with mandatory fortification of white flour with folic acid. The scheme placed on the food industry, was in order to help reduce the risk of neural tube defects and other health conditions linked to B9 deficiency.
Folate containing foods include8:
- Leafy greens: kale, spinach, lettuce, cabbage, brussels sprouts, broccoli
- Citrus fruits: oranges are especially rich in folate
- Avocado
- Eggs
- Walnuts
- Chickpeas and lentils
- Peanut butter
Why Opt for Folate?
To put it simply, opt for folate as the body absorbs it better.
Whilst you can obtain folate from supplements and foods, for high-risk groups like pregnancy, anaemia, or those with a mutation of the MTHFR gene, for a concentrated therapeutic dose of this nutrient I would highly recommend supplementation.
If you are in a high-risk group for folate deficiency, like pregnancy, then the government recommended intake of 400µg folate daily is recommended to start taking three months prior to conception and throughout pregnancy. Our pregnancy complex and folate supplement here at Purolabs both contain the government recommended intake of methylfolate9.
Folate
Pregnancy Complex
If you are unsure or concerned about potential deficiency of this essential nutrient, you can easily obtain a blood test through your GP or through a credible online health testing company. If you want to check whether you have a mutation on the MTHFR gene then you can opt for genetic testing through an NHS referral or privately.
