How to get rid of folic acid in your diet? Understanding synthetic vs. natural B9

November 1, 2025 •

5 min read

An estimated 96% of the U.S. population has detectable levels of unmetabolized folic acid in their blood, largely due to mandated food fortification. This article explains the difference between synthetic folic acid and natural folate and provides practical steps on how to get rid of folic acid in your diet by reducing your intake of fortified foods and supplements.

Quick Summary

To decrease synthetic folic acid intake, prioritize consuming natural folate from whole foods instead of fortified products. Manage supplement use and monitor your B12 status under a doctor's supervision to avoid potential health risks associated with excessive synthetic intake.

Key Points

Differentiate Folate from Folic Acid: Folate is the natural form of B9 found in whole foods, while folic acid is the synthetic version added to supplements and fortified products.
Avoid 'Enriched' Grains: Reduce intake of processed cereals, breads, and pasta by checking labels for the word "enriched," which indicates added folic acid.
Scrutinize Supplements: Review all your supplements, including multivitamins, and opt for ones that use natural folate or methylfolate instead of synthetic folic acid.
Prioritize Natural Sources: Increase your consumption of natural folate-rich foods like leafy greens, legumes, and citrus fruits to meet your B9 needs naturally.
Consider Methylfolate Alternatives: For those with specific genetic variants (MTHFR) or concerns about unmetabolized folic acid, consult a doctor about switching to methylfolate supplements.
Monitor Vitamin B12 Levels: Be aware that high folic acid intake can mask a vitamin B12 deficiency; ensure your B12 levels are regularly checked by a healthcare provider.
Cook with Care: To preserve natural folate in vegetables, use steaming or microwaving instead of boiling, as folate is water-soluble.

The Core Difference: Folate vs. Folic Acid

While the terms are often used interchangeably, natural folate and synthetic folic acid are distinctly different forms of vitamin B9. Understanding this distinction is the first critical step in managing your intake.

What is Natural Folate?

Natural folate is the form of vitamin B9 found in whole foods. It is essential for numerous bodily functions, including cell growth, DNA creation, and red blood cell production. Folate from food sources is converted to its active form, L-methyltetrahydrofolate (5-MTHF), in the intestine through a metabolic process. Good sources of natural folate include leafy green vegetables, legumes, and citrus fruits. However, natural folate is unstable and easily destroyed by heat and light during cooking and processing.

What is Synthetic Folic Acid?

Synthetic folic acid is a manufactured form of B9 used in dietary supplements and added to many processed grain products. This practice, known as fortification, was implemented in many countries, including the U.S. in 1998, to reduce the risk of neural tube defects in infants. Folic acid is more stable and better absorbed than natural folate. However, a potential issue arises when the body consumes more synthetic folic acid than it can metabolize, leading to the accumulation of unmetabolized folic acid in the bloodstream.

Reasons to Consider Reducing Folic Acid

While folic acid fortification has had undeniable public health benefits, some individuals may need or choose to reduce their intake for several reasons, often related to excessive consumption from both supplements and fortified foods.

Masking Vitamin B12 Deficiency: One of the most significant concerns is that high levels of folic acid can mask the symptoms of a vitamin B12 deficiency. Folic acid can correct the anemia associated with B12 deficiency, but it does not address the underlying neurological damage that can occur. If left undiagnosed, a severe B12 deficiency can lead to irreversible nerve damage.
Unmetabolized Folic Acid (UMFA): The accumulation of UMFA in the blood from excessive synthetic intake is a subject of ongoing research. Some studies suggest a link between high UMFA levels and altered immune responses and potential cognitive effects, especially in older adults.
MTHFR Gene Variation: A common genetic variant of the MTHFR gene can reduce an individual's ability to efficiently convert folic acid into its active form. While not a reason to avoid folate, it can exacerbate the buildup of unmetabolized folic acid in the bloodstream, leading some individuals to prefer alternative forms like methylfolate.
Potential Cancer Concerns: The relationship between high folic acid intake and cancer risk is still being investigated and is not conclusive. Some studies suggest that excess folic acid might promote the growth of existing precancerous cells, especially for those with a history of colorectal adenomas.

Practical Steps to Reduce Synthetic Folic Acid Intake

To successfully decrease your consumption of synthetic folic acid, a two-pronged approach focusing on diet and supplementation is necessary.

Dietary Modifications

Check Labels for “Enriched”: Carefully read the ingredient lists on products like bread, pasta, cereals, and rice. The term “enriched” often indicates the addition of synthetic folic acid. Choose products made from whole or unenriched grains instead.
Focus on Whole, Unprocessed Foods: Eating a diet based on whole foods automatically reduces your intake of fortified products. Fill your plate with a wide variety of fresh fruits, vegetables, and lean proteins, which naturally contain folate or are not fortified.
Prioritize Natural Folate Sources: Intentionally incorporate naturally folate-rich foods into your diet. Excellent choices include leafy greens (spinach, kale), legumes (lentils, chickpeas), asparagus, eggs, and citrus fruits. Cooking methods like steaming or microwaving can help preserve natural folate levels, as it is water-soluble and can be lost during boiling.

Supplement Adjustments

Review All Supplements: Inventory your daily supplements, including multivitamins and prenatals, and check the folic acid content. Many people are unaware that they are ingesting large doses of folic acid from multiple sources.
Consider Methylfolate: If you have high folate levels or a known MTHFR gene variant, discuss switching from synthetic folic acid supplements to methylfolate with a healthcare provider. Methylfolate is the active, methylated form of folate that your body can use directly without metabolizing it further.
Monitor Your B12 Status: Since high folic acid can mask a B12 deficiency, it is crucial to ensure your B12 levels are adequate. Ask your doctor for blood tests to check both folate and B12 levels, especially if you are over 65 or have symptoms like fatigue or confusion.

Folic Acid vs. Natural Folate: A Comparison


Feature	Natural Folate	Synthetic Folic Acid
Source	Found naturally in whole foods like vegetables, fruits, and legumes.	Man-made compound found in supplements and fortified grain products.
Absorption	Can be less stable and less efficiently absorbed by the body.	More stable and absorbed more readily by the body.
Metabolism	Converted to its active form (5-MTHF) in the intestines.	Requires multiple steps for conversion, which can lead to unmetabolized folic acid (UMFA) buildup at high intakes.
Stability	Degrades easily with heat, light, and oxidation.	Highly stable and resistant to heat and light.
Risks of Excess	Generally considered safe, as excess is not stored and is excreted via urine.	High doses can mask B12 deficiency and may pose other health risks.

Crafting a Healthy, Natural Folate-Rich Diet

Shifting your diet away from fortified products and toward natural folate sources is a straightforward process. By focusing on whole foods, you can ensure adequate B9 intake without the potential downsides of excessive synthetic folic acid.

Meal Plan Ideas

Breakfast: A spinach and mushroom omelet served with a side of sliced avocado provides a significant dose of natural folate.
Lunch: A large romaine lettuce salad with chickpeas, cherry tomatoes, and a citrus vinaigrette is both flavorful and rich in folate.
Dinner: Lentil soup is an excellent source of folate. You can also pair grilled salmon with steamed asparagus and broccoli.
Snacks: Oranges, papayas, and handfuls of peanuts are easy, convenient sources of natural folate.

Cooking to Preserve Folate

Since heat can destroy natural folate, consider these tips when cooking vegetables:

Steam instead of boil: Steaming vegetables like broccoli or Brussels sprouts preserves more nutrients than boiling.
Use cooking water: If you do boil vegetables, use the nutrient-rich water as a base for soups or sauces.
Cook quickly: Minimize cooking time to reduce nutrient degradation.

Conclusion: A Balanced Approach to B9

Successfully managing your B9 intake, and specifically learning how to get rid of folic acid in your diet, involves being mindful of the sources of this vitamin. By distinguishing between synthetic folic acid in fortified products and natural folate in whole foods, you can make informed choices. For most people, focusing on a balanced diet rich in natural folate is a safe and effective strategy. Always consult a healthcare provider before making significant changes, especially if you have underlying health conditions, are pregnant, or have concerns about your vitamin B12 levels. For more detailed information on folate and folic acid, consult resources such as the NIH Office of Dietary Supplements.

Frequently Asked Questions

Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic, manufactured version used in supplements and fortified foods.

To reduce folic acid, you should limit or avoid fortified grain products such as enriched breads, cereals, pastas, and rice. Always check product labels for the term "enriched".

Excellent sources of natural folate include leafy green vegetables like spinach and kale, legumes such as lentils and chickpeas, asparagus, avocado, and citrus fruits.

You should not stop taking any supplement, especially if you are pregnant or have a medical condition, without first consulting a healthcare provider. They can help you determine the safest approach based on your health needs.

High intake of synthetic folic acid can mask the anemia caused by a B12 deficiency, potentially allowing neurological damage to progress undetected. It is crucial to monitor B12 levels when managing folate intake.

A variation in the MTHFR gene can affect how your body processes folic acid, potentially leading to a buildup of unmetabolized folic acid. Individuals with this variation might consider discussing methylfolate alternatives with a doctor.

Since excess folate is water-soluble and excreted in the urine, levels can normalize fairly quickly. For most people, levels will typically return to normal within 2–4 weeks of reducing or stopping supplementation.