How do you replace folic acid? Exploring Natural Folate and Other Alternatives

October 15, 2025 •

4 min read

While folic acid fortification has been a successful public health measure to prevent neural tube defects, many people are interested in learning how to replace folic acid with natural, food-based sources. This article provides a comprehensive overview of how to increase your folate intake through diet, explore alternative supplements, and understand the best approach for your individual health needs.

Quick Summary

This guide details how to increase folate intake by focusing on natural food sources and alternative supplement forms like 5-MTHF. It explains the metabolic differences between folate and folic acid and provides guidance for different health requirements, including MTHFR gene variants.

Key Points

Natural Folate: Increase intake of natural folate through foods like leafy greens, legumes, citrus fruits, and eggs to replace synthetic folic acid.
Folic Acid vs. Folate: Folic acid is a synthetic form found in supplements and fortified foods, while folate occurs naturally in whole foods and is metabolized differently.
5-MTHF Supplements: Alternatives like 5-MTHF (methylated folate) are available for those with MTHFR gene variants who have reduced ability to process folic acid.
Dietary Strategy: To maximize natural folate intake, use cooking methods that preserve nutrients, such as steaming instead of boiling.
Risk for Pregnant Women: For women who are pregnant or may become pregnant, folic acid supplementation is still widely recommended and proven to prevent neural tube defects.
B12 Deficiency: High doses of folic acid supplements can mask a co-existing vitamin B12 deficiency, leading to potentially irreversible nerve damage.
Personalized Approach: The best method for replacing folic acid depends on individual health, genetic factors, and life stage, requiring consultation with a healthcare provider.

Understanding the Difference: Folate vs. Folic Acid

Before exploring replacement methods, it's crucial to understand the distinction between folate and folic acid. Folate is the general term for vitamin B9, which is found naturally in many foods. Folic acid, on the other hand, is the synthetic, man-made version of this vitamin that is used in supplements and added to fortified foods like breads, cereals, and rice. While both are forms of vitamin B9, they are processed differently by the body.

Folate from food is converted to its active form, L-5-methyltetrahydrofolate (5-MTHF), in the small intestine. Folic acid from supplements and fortified foods requires conversion in the liver and other tissues. For most people, this process is not an issue. However, at high doses, this can lead to a buildup of unconverted folic acid in the bloodstream, the long-term health effects of which are not fully understood. This is one reason some individuals prefer to get their folate from natural food sources or specific methylated supplements.

Naturally Replacing Folic Acid with Food

One of the most effective ways to replace synthetic folic acid is by prioritizing foods rich in natural folate. Eating a wide variety of these foods provides not only folate but also a host of other beneficial vitamins, minerals, and fiber.

Here is a list of top natural folate sources:

Leafy Greens: Spinach, kale, romaine lettuce, and mustard greens are excellent sources. For example, a half-cup of boiled spinach contains a significant amount of folate.
Legumes: Lentils, black-eyed peas, chickpeas, and kidney beans are all packed with folate. A half-cup of boiled lentils can provide nearly half the daily value for adults.
Asparagus: A nutritious spring vegetable, just four boiled spears can offer over 20% of your daily folate needs.
Cruciferous Vegetables: Broccoli and Brussels sprouts are good sources, with a half-cup of cooked broccoli containing a decent dose.
Fruits: Citrus fruits like oranges and grapefruit, along with bananas and papaya, contain valuable amounts of folate.
Nuts and Seeds: Peanuts, sunflower seeds, and almonds are great for a quick folate boost.
Animal Products: Beef liver is one of the most concentrated natural sources of folate available. Eggs also provide a small but helpful amount.

Tips for Preserving Folate in Foods: Folate is a water-soluble vitamin that can be lost during cooking. To maximize your intake, opt for steaming or microwaving vegetables over boiling, and avoid overcooking them.

Considering Methylated Folate (5-MTHF) Supplements

For some individuals, relying solely on food may not be sufficient, or they may have a genetic variation that affects how their body processes folic acid. The MTHFR (methylenetetrahydrofolate reductase) gene variant can reduce the body's ability to convert folic acid into its active form, 5-MTHF. For these individuals, taking a supplement with L-5-methylfolate (5-MTHF) is often recommended as it is already in the active form and bypasses the need for the MTHFR enzyme.

However, it is important to note that the Centers for Disease Control and Prevention (CDC) affirms that people with an MTHFR gene variant can still process folic acid, just less efficiently. Folic acid is still considered the only form proven to prevent neural tube defects, particularly in an unplanned pregnancy context where supplement intake may not be consistent. Consulting with a healthcare provider for personalized advice is essential, especially when considering alternative supplements.

Comparison of Folate Sources


Feature	Folate (Natural)	Folic Acid (Synthetic)	5-MTHF (Active Folate)
Source	Found naturally in foods like leafy greens, legumes, and citrus fruits.	Used in supplements and fortified foods (e.g., enriched grains, pasta, bread).	Supplement form of the active folate, bypassing conversion steps.
Absorption	Less efficiently absorbed than folic acid (approx. 50%).	More efficiently absorbed (approx. 85%).	Highly bioavailable as it is already in the active form.
Stability	Less stable; easily destroyed by heat and light during cooking.	Highly stable, making it ideal for food fortification.	Stable in supplement form.
Metabolism	Converted to its active form (5-MTHF) in the small intestine.	Converted in the liver; high doses can lead to unmetabolized folic acid in the bloodstream.	Directly used by the body without requiring conversion.
Primary Use	General health maintenance through diet.	Preventing and treating folate deficiency, and critical for preventing neural tube defects in pregnancy.	Specialized supplementation for those with impaired metabolism, like certain MTHFR variants.

Navigating Folic Acid Replacement Safely

While increasing natural folate intake is beneficial, it is not always a simple one-to-one replacement, especially for high-risk individuals. The CDC recommends that all women of childbearing age consume 400 micrograms (mcg) of folic acid daily from supplements or fortified foods, in addition to dietary folate, because it is the most proven form for preventing neural tube defects. If you are pregnant or planning to become pregnant, do not stop your folic acid supplementation without consulting your doctor.

It is also crucial to be aware of the risk of masking a Vitamin B12 deficiency with high folic acid intake. High-dose folic acid can correct the anemia associated with a B12 deficiency, but it will not address the underlying nerve damage, which can become irreversible. Always test for B12 deficiency before beginning high-dose folate supplementation.

Conclusion: Personalized Folate Strategy

Replacing folic acid is a personalized decision that should be made in consultation with a healthcare professional. For the general population with no specific risk factors, a diet rich in natural folate is an excellent strategy. For pregnant women or those planning a pregnancy, supplementation with folic acid remains the standard recommendation due to its proven efficacy in preventing neural tube defects. Individuals with MTHFR gene variants or other metabolic concerns can discuss the use of 5-MTHF supplements with their doctor to find the best alternative. Ultimately, a balanced approach combining a nutrient-dense diet with appropriate supplementation, if needed, is the safest path forward. For more information, consult authoritative sources like the NIH Office of Dietary Supplements

Frequently Asked Questions

Foods highest in natural folate include leafy green vegetables like spinach and kale, legumes such as lentils and black-eyed peas, asparagus, Brussels sprouts, broccoli, and beef liver.

For most people, getting folate from a balanced diet rich in whole foods is the best approach. However, for those with higher needs, such as pregnant women, or those with absorption issues, supplements like folic acid or 5-MTHF are often necessary.

5-MTHF is the active, methylated form of folate that the body can use directly. It is an alternative supplement for individuals with an MTHFR gene variant, which may affect their ability to convert synthetic folic acid into its active form.

It is extremely rare to consume a harmful level of folate from food sources alone. The body can easily excrete excess natural folate through urine.

High doses of folic acid (over 1,000 mcg daily) can potentially mask a vitamin B12 deficiency, which can cause severe nerve damage if left untreated. It may also lead to a buildup of unmetabolized folic acid in the blood.

An MTHFR gene mutation can reduce the activity of the enzyme needed to convert folic acid into its active form. Some individuals with this mutation may therefore have difficulty properly processing synthetic folic acid.

No. Due to its proven effectiveness in preventing neural tube defects, it is recommended that pregnant women continue taking folic acid supplements, even if they also consume folate-rich foods, and should not stop without consulting a healthcare provider.

To preserve more folate in vegetables, use low-heat cooking methods such as steaming or microwaving instead of boiling. Avoiding overcooking can also help retain nutrients.

Fortified foods, such as enriched breads, cereals, and rice, are a common and stable source of folic acid in many countries. However, for those looking to replace folic acid with natural sources, it is important to check product labels.