Folic Acid or Folate: Which Should You Take for Optimal Health?

December 10, 2025 •

2 min read

According to the Centers for Disease Control and Prevention (CDC), getting 400 micrograms of folic acid daily can help prevent neural tube defects. While often used interchangeably, folic acid and folate are distinct forms of vitamin B9, and the right choice depends on your specific health requirements.

Quick Summary

Folic acid is the synthetic form of vitamin B9, found in supplements and fortified foods, while folate is the natural form present in food. Key differences lie in absorption, stability, and metabolic pathways, which can influence health impacts, particularly for those with a specific gene variation.

Key Points

Source Difference: Folate is the natural vitamin B9 found in foods, whereas folic acid is the synthetic version used in supplements and fortified products.
Pregnancy Needs: Folic acid supplementation is proven to reduce the risk of neural tube defects and is a key recommendation for women planning or who are pregnant.
Metabolic Concerns: The body metabolizes folate and folic acid differently, and a common genetic variation (MTHFR) can affect how some individuals process folic acid.
Absorption: Synthetic folic acid has higher bioavailability than natural food folate, making it more readily absorbed by the body.
Food Sources: A healthy diet should include foods naturally rich in folate, such as leafy greens, legumes, and citrus fruits.
Vitamin B12 Interaction: High doses of supplemental folic acid can potentially mask a vitamin B12 deficiency, which is a concern that should be monitored with a doctor.

Folic Acid vs. Folate: The Fundamental Difference

Folate is the natural form of vitamin B9 found in various foods, while folic acid is the synthetic form used in supplements and fortified foods. Both are essential for cell growth, DNA synthesis, and red blood cell formation. Deficiency can lead to anemia, fatigue, and birth defects.

Bioavailability and Metabolism

Natural folate is metabolized in the small intestine, converting it to the active form, L-methylfolate. Its bioavailability is lower, and it can be destroyed by cooking. Folic acid has high bioavailability and is processed in the liver, also converting to L-methylfolate, but this pathway can be less efficient in some people, potentially leading to unmetabolized folic acid in the bloodstream at high doses.

The MTHFR Gene Mutation

The MTHFR gene variation can affect the efficient conversion of folic acid to its active form. Individuals with this mutation might consider L-methylfolate supplements or focusing on natural folate sources, though evidence on risks from unmetabolized folic acid is inconclusive.

Sources of Folate and Folic Acid

Foods High in Natural Folate

Increase natural folate intake with foods like dark leafy greens, legumes, fruits (oranges, bananas, avocados), nuts, seeds, and animal products such as beef liver and eggs.

Fortified Foods

Since 1998, the FDA has mandated folic acid fortification in certain grain products in the U.S. to prevent neural tube defects. Look for enriched bread, fortified breakfast cereals, white rice, pasta, and flour.

Comparison Table: Folic Acid vs. Folate


Feature	Folic Acid	Folate
Source	Synthetic (man-made)	Natural (found in foods)
Stability	More stable and not affected by heat or light	Less stable; easily destroyed by heat and light
Bioavailability	Higher; more readily absorbed by the body	Lower; requires more efficient metabolic processing
Metabolism	Converted in the liver to L-methylfolate	Converted in the small intestine to L-methylfolate
Recommended Use	Especially important for women planning pregnancy	Generally safe for most individuals through diet

Making the Right Choice for You

Most people get enough vitamin B9 from a balanced diet and fortified foods. However, certain groups have specific needs:

Women planning or who are pregnant: The CDC recommends 400 micrograms of folic acid daily from a supplement, starting before conception, as it is the only form proven to reduce NTD risk.
Individuals with MTHFR variation: Discuss options like L-methylfolate supplements or focusing on dietary folate with a healthcare provider.
Those with vitamin B12 deficiency: High doses of folic acid can mask B12 deficiency symptoms, potentially causing nerve damage. Consult a doctor if concerned.

Conclusion

Choosing between folic acid and folate depends on individual needs. Folate is naturally found in healthy foods, while folic acid is a crucial synthetic form for public health, especially in preventing neural tube defects. Women of childbearing age are typically advised to take folic acid supplements. Understanding these differences helps in making informed decisions about your health. Always consult a healthcare professional for personalized advice. For more information, visit the NIH Office of Dietary Supplements.

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in foods like leafy greens and citrus fruits. Folic acid is the synthetic, man-made version of vitamin B9 used in supplements and fortified foods.

Neither form is necessarily 'better' for everyone. Folic acid is more stable and highly bioavailable, while natural folate can be beneficial for those with specific genetic variations that affect folic acid metabolism, such as the MTHFR mutation.

For preventing neural tube defects, the CDC and other health organizations specifically recommend folic acid supplementation. It is the only form of vitamin B9 that has been scientifically proven to reduce this risk.

The MTHFR gene provides instructions for making an enzyme that converts folic acid to its active form. A mutation can make this conversion less efficient, which is why some individuals might prefer L-methylfolate, the active form, over folic acid.

While it is possible to get adequate folate from a balanced diet, many people, especially those with increased needs like pregnant individuals, may find it difficult to meet the recommended daily intake from food alone. This is why supplements and fortified foods are often recommended.

Yes, it is possible to take too much folic acid, but generally only from supplements and fortified foods, not from natural food sources. Excess folic acid can mask a vitamin B12 deficiency, potentially leading to nerve damage.

For the general population, a balanced diet with a variety of folate-rich foods is often sufficient. However, for specific groups such as women of childbearing age, or individuals with a confirmed deficiency or MTHFR mutation, supplementation with folic acid or L-methylfolate may be necessary, and you should consult a doctor.