Folate vs. Folic Acid: The Key Distinction
Understanding the difference between folate and folic acid is crucial for grasping beer's nutritional profile. Folate is the general term for naturally occurring forms of vitamin B9 found in many foods, including grains and yeast. Folic acid, on the other hand, is the synthetic (man-made) form of vitamin B9 used in dietary supplements and to fortify certain foods like cereals and bread. While both can be metabolized by the body, they are not identical. The folate found in beer is naturally created during the brewing process and is not the synthetic version.
The Sources of Folate in Beer
Beer's folate content is derived from two primary sources, which work together to produce the final level found in the beverage.
Malted Grains
- The brewing process begins with malted grains, typically barley and often wheat.
- These grains contain natural folate, concentrated mostly in the outer layers and the germ.
- Higher quality malts and less-processed grains contribute more initial folate to the wort, the sugary liquid created during mashing.
Brewing Yeast
- The most significant increase in folate levels occurs during fermentation, thanks to brewing yeast (Saccharomyces strains).
- Yeast synthesizes folate as part of its metabolic processes, significantly increasing the total vitamin content.
- Research shows that fermentation can increase folate levels in beer by a substantial margin.
How the Brewing Process Influences Folate
Different stages of the brewing process can either add to or reduce the final folate concentration.
- Mashing: This is where the malted grains are soaked in hot water to activate enzymes. This process liberates folate from the grain into the wort.
- Fermentation: The main driver of folate production, as the yeast creates more B vitamins.
- Filtration and Pasteurization: These are critical steps that reduce folate levels. Many commercial beers are filtered to remove yeast and other particles for a clearer appearance and longer shelf life. Since the yeast is a primary source of folate, removing it significantly diminishes the vitamin content. Pasteurization, which involves heat treatment, can also degrade some vitamins.
This is why unfiltered or refermented beers often have higher folate concentrations than their heavily filtered and pasteurized counterparts.
Folate Content in Different Beer Types
Folate levels vary widely between beer styles, influenced by the ingredients and processing methods.
| Beer Type | Folate Content (Approximate µg/L) | Key Factors Influencing Content |
|---|---|---|
| Filtered Lager | 35-75 | High filtration and pasteurization remove yeast and reduce folate. |
| Wheat Beer | 70-150 | Higher wheat content provides more starting folate; often less filtered. |
| Unfiltered Ale/Stout | 100-200 | Yeast strain, higher grain content, and reduced filtration contribute to higher levels. |
| Refermented/Bottle-Conditioned | Often highest levels | Live yeast in the bottle can continue to produce folate. |
| Alcohol-Free | Lowest levels | Often undergo processes that reduce vitamin content; brewing process differs. |
Putting Beer's Folate into Perspective
While beer does contain folate, it is important to understand what that means in the context of a balanced diet. The amount found in beer, typically in the range of 35 to 200 µg/L, is modest when compared to the Recommended Daily Allowance (RDA), which is 400 µg for adults. A 330 ml glass of beer might contain between 12 and 66 µg of folate, representing about 3-16% of the RDA. However, relying on beer for nutritional benefits is ill-advised due to the associated health risks of alcohol consumption.
Nevertheless, moderate beer consumption has been linked in some studies to improved folate status in adults. A Czech study found that individuals who consumed moderate amounts of beer had lower levels of homocysteine and higher folate concentrations in their blood. Homocysteine is an amino acid that, in high levels, is considered a risk factor for cardiovascular disease.
For those interested in optimizing their folate intake from beer, selecting unfiltered or refermented varieties is the most logical choice. However, it is essential to prioritize whole foods rich in folate, such as leafy green vegetables, citrus fruits, and legumes, as the primary source of this vital nutrient.
Conclusion
In summary, beer does contain naturally occurring folate, but not the synthetic folic acid. This folate is contributed by the malted grains and significantly enhanced by the metabolic activity of brewing yeast during fermentation. The amount varies widely depending on the beer type and brewing process, with unfiltered varieties generally containing higher levels. While this can offer a small nutritional contribution, beer should not be considered a primary source of folate. For optimal health, a balanced diet rich in whole food sources of folate is always recommended, and any alcohol consumption should be moderate and responsible.
You can read the original study linking beer intake to blood folate and homocysteine levels here.
