This is why supplementing with L-methylfolate can also be considered superior to using folic acid for those that may not get enough from the diet. It is both more readily available to the body, and it does not pose the same potential risks of build up. 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. Furthermore, it could lead to a build up of the folic acid form in the body. For those who have this genetic variation, supplementing with folic acid may lead to varying amounts of the converted L-methylfolate form, potentially leaving the body with less than it requires. 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. Methylenetetrahydrofolate reductase (MTHFR), is the key enzyme that regulates this conversion process. Only then, can THF be converted to L-methylfolate, which is the end form of folate that the body requires for many key functions. 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.įor those eager to understand the scientific details, here is more about how the body typically processes folic acid, and what makes it potentially dangerous.īefore folic acid can be utilized by the body, it must undergo two conversions-to dihydrofolate (DHF) first and then tetrahydrofolate (THF). With time, scientists have learned more about folic acid’s effects on the body. For this reason, folic acid is included in many prenatal vitamin formulations. According to a 2011 paper in the scientific journal Reviews in Obstetrics and Gynecology, there was a decrease in the prevalence of NTDs in newborns within mere months of the fortification program. 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 mother’s vitamin B9 intake. 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. Due to their close resemblance, folic acid and folate are widely considered to be the same. Folic acid has a molecular structure that is nearly identical to folate. 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. The difference between folate and folic acidįolate is the common form of vitamin B9 present in many whole foods, including leafy greens, beans, eggs, citrus fruit, avocados, and beef liver. Here’s what you need to know to make an informed decision about your supplementation. Now that you’re aware of this common misconception, learn how to avoid any undesirable side effects from choosing the wrong form for you. We’ve researched what the latest science has revealed about the differences between folate and folic acid. According to recent studies, ingesting the wrong form may have unintended negative effects in some people. In fact, even many doctors and nutritionists remain unaware that folate and folic acid have vastly different paths in the body. Folate and folic acid-two different forms of the essential vitamin B9-are used interchangeably so often that most people assume they are the same.
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