Is Folate Ok Instead of Folic Acid?

December 11, 2025 •

4 min read

Folate and folic acid are both forms of vitamin B9, an essential nutrient for creating new cells and DNA. However, one is naturally occurring while the other is a synthetic version, leading many to ask: is folate ok instead of folic acid for supplements?

Quick Summary

Folate is the natural form of B9 from food, while folic acid is the synthetic, more stable form used in supplements and fortified foods. Metabolic differences and genetics, particularly the MTHFR variant, affect how the body processes each form.

Key Points

Natural vs. Synthetic: Folate is the natural form of B9 found in foods, while folic acid is the synthetic version used in supplements and fortified products.
Absorption Process: The body can use natural folate directly, but folic acid requires conversion in the liver, a process that can be inefficient for some individuals.
MTHFR Gene: A common genetic variant (MTHFR) can impair the body's ability to efficiently convert folic acid, making pre-converted folate (methylfolate) a better option for those affected.
Pregnancy Recommendations: Health organizations still primarily recommend folic acid for preventing neural tube defects due to extensive research backing its effectiveness, but methylfolate is gaining traction.
Masking a B12 Deficiency: High doses of folic acid can potentially mask a vitamin B12 deficiency, an issue not associated with natural folate intake.
Best for You: The right choice depends on your metabolism, genetics, and life stage. Consulting a healthcare provider is recommended to decide between folate, folic acid, or methylfolate.

Understanding the Vitamin B9 Family

Vitamin B9 is a water-soluble vitamin crucial for many bodily functions, including cell growth, red blood cell formation, and DNA synthesis. The term "folate" refers to the naturally occurring forms of this vitamin found in various foods, while "folic acid" is the synthetic form used in dietary supplements and to fortify food products.

The Critical Distinction: Metabolism and Absorption

The most significant difference between folate and folic acid lies in how the body metabolizes them. Your body can readily use natural folate from food. It is absorbed in the small intestine and converted into the active form, L-5-methyltetrahydrofolate (5-MTHF).

Folic acid, however, follows a different path. It must undergo a two-step conversion process in the liver to become the active 5-MTHF. This conversion requires an enzyme produced by the methylenetetrahydrofolate reductase (MTHFR) gene. For many people, this process is slow and can become inefficient, especially with high doses of folic acid. This can lead to a buildup of unmetabolized folic acid in the bloodstream. While the long-term health risks of this buildup are still being studied, it is a key reason some people prefer the natural forms of folate or a more bioavailable supplement like methylfolate.

The MTHFR Gene and its Impact

Up to 60% of the population may have a genetic variant in the MTHFR gene that makes it harder for their bodies to convert folic acid effectively. For these individuals, supplementation with folic acid can be less efficient at raising active folate levels compared to taking pre-converted forms like 5-MTHF. This has led to the rise of methylfolate supplements as a potentially more effective option for those with the MTHFR gene variant. However, it is important to note that the Centers for Disease Control and Prevention (CDC) still cites folic acid as the only form clinically proven to prevent neural tube defects.

Folate and Folic Acid During Pregnancy

Folic acid has been proven for decades to be highly effective at preventing neural tube defects (NTDs), such as spina bifida and anencephaly. For this reason, official health organizations like the CDC and Mayo Clinic continue to recommend folic acid supplements for women who are pregnant or trying to conceive. In fact, the mandatory fortification of grain products with folic acid in many countries has led to a significant decrease in NTD rates.

However, due to concerns about the MTHFR gene and metabolic efficiency, some healthcare providers are now suggesting methylfolate as an alternative. While this is a growing trend, it’s critical to consult with a doctor to discuss the best option for your individual health profile and needs during pregnancy.

Finding the Best Source for You

Getting enough vitamin B9 is a two-pronged approach that can involve both diet and supplementation. Choosing the right form, especially if you have a genetic variant or specific health needs, is important. For instance, high intake of folic acid can mask a vitamin B12 deficiency, potentially leading to neurological issues if not addressed.

Here are some folate-rich food sources:

Dark green leafy vegetables, such as spinach and kale.
Legumes, including lentils, peas, and beans.
Citrus fruits like oranges and grapefruit.
Asparagus and broccoli.
Eggs and liver.

Meanwhile, fortified foods containing folic acid include many breads, cereals, and pastas.

Comparison Table: Folate vs. Folic Acid


Feature	Natural Folate	Synthetic Folic Acid
Source	Found naturally in foods	Used in supplements and fortified foods
Stability	Easily destroyed by heat and light during cooking	More stable and robust during cooking and processing
Metabolism	Absorbed in the small intestine, converted to active form	Converted in the liver, potentially slower for some individuals
Bioavailability	Variable, less efficiently absorbed than folic acid	High absorption rate, but requires liver conversion
MTHFR Impact	Directly used by the body regardless of MTHFR status	Less efficiently converted by individuals with the MTHFR gene variant

Conclusion: The Right Choice Depends on You

So, is folate ok instead of folic acid? For most people, a healthy, balanced diet rich in natural folate is sufficient. Folic acid, which is more stable and has been proven to prevent NTDs, remains the standard recommendation for pregnant women and those trying to conceive. However, for individuals with specific genetic variations or those seeking a more bioavailable supplement, methylfolate (the active form of folate) can be a better choice. Consulting a healthcare professional can help you determine the most appropriate option for your health needs and genetic profile. Folic acid has been instrumental in public health, but modern alternatives offer personalized solutions for better absorption.

CDC - Folic Acid: Facts for Clinicians

Frequently Asked Questions

Folate is the general term for naturally occurring vitamin B9 found in foods like leafy greens and beans. Folic acid is the synthetic, man-made form of vitamin B9 used in supplements and to fortify foods.

For most people, a diet rich in natural folate is sufficient. However, for women planning a pregnancy or who are pregnant, folic acid supplementation is recommended because it is more stable and has a higher absorption rate than natural food folate, and is clinically proven to prevent neural tube defects.

Methylfolate (5-MTHF) is the active form of folate that some people, particularly those with an MTHFR gene variant, may convert more efficiently than folic acid. It's also recommended by some practitioners for better absorption.

It is very rare to get too much folate from food alone. However, excessive intake of synthetic folic acid through supplements or fortified foods can lead to unmetabolized folic acid in the bloodstream. This can also potentially mask a vitamin B12 deficiency.

Yes, natural folate is sensitive to heat and light, meaning it can be destroyed during cooking. Synthetic folic acid, however, is more stable and not affected by cooking.

The MTHFR gene provides the instructions for creating an enzyme that converts folic acid into its active form. Variants of this gene can lead to reduced enzyme activity, causing inefficient processing of folic acid.

No, genetic testing is not typically required. If you have concerns about your body's ability to process folic acid, discussing methylfolate with your doctor is a common and appropriate step without the need for testing.

Both folate and folic acid help break down homocysteine, an amino acid linked to an increased risk of heart disease. Maintaining adequate vitamin B9 levels, regardless of the form, is beneficial for heart health.