Is folate ok to take instead of folic acid? Understanding the Difference for Your Diet

October 15, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), all women of childbearing age should get 400 micrograms of folic acid daily to prevent neural tube defects. This critical public health recommendation, however, has led many people to wonder: is folate ok to take instead of folic acid, and what are the functional differences between these two forms of vitamin B9?

Quick Summary

Folate is the natural form of vitamin B9 found in food, while folic acid is its synthetic version in fortified foods and supplements. The body metabolizes them differently, impacting absorption, especially for individuals with a specific genetic variation.

Key Points

Folate is natural, folic acid is synthetic: Folate is the form of vitamin B9 found in food, whereas folic acid is the man-made version used in supplements and fortified products.
Metabolism is different: Folic acid requires conversion in the liver before the body can use it, a process that is slower and less efficient for some than absorbing natural folate.
MTHFR gene affects conversion: People with a common MTHFR genetic variant may have a reduced ability to convert folic acid, leading to unmetabolized folic acid in the bloodstream.
Folic acid is proven for neural tube defects: Despite metabolism concerns, folic acid is the only form with extensive research and public health recommendations for preventing neural tube defects in pregnancy.
Active folate bypasses conversion: Methylfolate (5-MTHF) is the active, bioavailable form that can be supplemented to bypass the conversion process, a potential benefit for those with MTHFR variants.
Consult a doctor for personalized advice: It is crucial to speak with a healthcare provider, especially during pregnancy, to determine whether to take folic acid, methylfolate, or a combination of approaches.
Increase dietary folate: Everyone can benefit from increasing their intake of foods naturally rich in folate, such as leafy greens, legumes, and citrus fruits.

What is the Difference Between Folate and Folic Acid?

Folate and folic acid are both forms of vitamin B9, but they are not identical. The primary distinction lies in their source and how they are processed by the human body. Folate is the name for the naturally occurring forms of vitamin B9 found in whole foods. It exists in various forms, such as 5-methyltetrahydrofolate (5-MTHF), which is the bioactive form the body uses.

Folic acid, in contrast, is the synthetic, man-made form of vitamin B9 used in supplements and added to fortified foods like enriched bread, cereal, and pasta. Its molecular stability makes it ideal for fortification, but this same trait means the body must first convert it into the active 5-MTHF form to use it effectively. This conversion process happens mainly in the liver, and the efficiency can vary from person to person.

The MTHFR Gene and Folate Metabolism

For most people, the body effectively converts folic acid into its active form. However, a significant portion of the population has a genetic variation in the methylenetetrahydrofolate reductase (MTHFR) gene. This gene provides instructions for creating the MTHFR enzyme, which is crucial for converting folate into 5-MTHF. Individuals with certain variants of the MTHFR gene have reduced enzyme activity, which can impair their ability to convert synthetic folic acid.

For these individuals, taking a folic acid supplement might lead to a build-up of unmetabolized folic acid in the bloodstream, as the liver struggles to process it all efficiently. While research on the long-term effects of this build-up is ongoing, it has led many to consider supplementing with the pre-methylated, or active, form of folate (5-MTHF) instead. The active form bypasses the MTHFR enzyme and is immediately usable by the body.

Comparison: Folate vs. Folic Acid


Feature	Folate (Natural)	Folic Acid (Synthetic)
Source	Found naturally in foods like leafy greens, beans, and citrus fruits.	Man-made, used in supplements and fortified foods.
Metabolism	Absorbed in the small intestine and more readily converted to the active form.	Metabolized slowly by the liver and other tissues; requires conversion to 5-MTHF.
Absorption	Only about 50% of food folate is bioavailable.	Up to 85% is bioavailable from supplements or fortified foods when consumed with food.
Stability	Unstable and easily destroyed by heat, light, and processing.	Highly stable, making it ideal for food fortification.
Bioavailability	Depends on food matrix and cooking, but active methylfolate is highly bioavailable.	Potentially lower for those with MTHFR variants due to slow conversion.
Risk with MTHFR	Does not pose the same risk of unmetabolized buildup, as it doesn't require the same conversion process.	Can lead to unmetabolized folic acid buildup in individuals with MTHFR variants.

Is Folate Ok to Take Instead of Folic Acid for Pregnancy?

This is a critical area of discussion. While concerns about MTHFR and unmetabolized folic acid exist, the CDC continues to recommend folic acid specifically for women who are or could become pregnant. This recommendation is based on decades of extensive scientific research and clinical trials that have proven folic acid supplementation's effectiveness in preventing neural tube defects (NTDs), such as spina bifida and anencephaly. The CDC states there is not enough scientific evidence that supplements with other forms of folate are as effective in preventing NTDs as folic acid. For this reason, folic acid remains the standard of care. Pregnant women with concerns about the MTHFR variant should consult their healthcare provider to discuss the best course of action, which may include a higher dose of folic acid or a prescription for a specific type of folate.

How to Get Folate in Your Diet

Incorporating folate-rich foods into your daily diet is beneficial for everyone, regardless of supplementation. Since natural folate is less stable than synthetic folic acid, consuming a variety of these foods helps ensure adequate intake. A varied diet of whole foods is always a solid foundation for nutritional health.

Examples of folate-rich foods:

Leafy Greens: Spinach, romaine lettuce, mustard greens, and turnip greens
Legumes: Lentils, beans (black-eyed, kidney), and chickpeas
Vegetables: Asparagus, broccoli, Brussels sprouts, and beets
Fruits: Oranges, bananas, and avocados
Animal Products: Eggs and beef liver

Fortified Foods with Folic Acid

For many, especially in the US and other countries, fortified foods provide a significant portion of their daily vitamin B9 intake. The fortification of certain grain products has been a successful public health measure to combat widespread deficiency.

Common fortified foods include:

Enriched breads and pastas
Many breakfast cereals
White rice and flours
Cornmeal

Conclusion

So, is folate ok to take instead of folic acid? The answer depends on individual circumstances. While natural folate is an essential part of a healthy diet, folic acid is the specific, evidence-backed supplement form recommended by health authorities like the CDC for preventing neural tube defects in pregnancy. For the general population, a combination of dietary folate and fortified foods is often sufficient. However, individuals with the MTHFR genetic variation may consider active folate (methylfolate) supplements under medical supervision to ensure proper absorption and utilization. Always consult a healthcare provider to determine the best approach for your specific needs, especially if you are pregnant or planning to conceive.

An authoritative outbound link for further reading is the CDC's Folic Acid page: CDC Folic Acid: Sources and Recommended Intake.

Frequently Asked Questions

Folic acid is the only form of vitamin B9 that has been scientifically proven through extensive research to prevent neural tube defects (NTDs) when taken as a supplement before and during early pregnancy. For this reason, it remains the recommended standard of care.

It can be challenging for some individuals, especially pregnant women, to get enough folate from food alone due to increased needs and the instability of natural folate, which is easily destroyed by heat during cooking. A balanced diet is important, but supplementation is often recommended.

The MTHFR gene mutation is a common genetic variation that can affect the body's ability to convert synthetic folic acid into its active, usable form (5-MTHF). For those with this variant, methylfolate supplements may be more easily absorbed.

While it's difficult to get too much folate from natural food sources, excessive intake of synthetic folic acid from supplements and fortified foods can be a concern. High doses can potentially mask a vitamin B12 deficiency and lead to other issues. The Tolerable Upper Intake Level is 1,000 mcg daily for adults.

Excellent food sources of natural folate include dark green leafy vegetables like spinach and romaine lettuce, legumes such as lentils and beans, asparagus, broccoli, citrus fruits, and eggs.

For most pregnant women, a prenatal vitamin containing folic acid is the standard recommendation due to its proven efficacy against NTDs. However, if you have a known MTHFR gene variant or other concerns, consult your doctor to determine if a methylfolate supplement is a more appropriate option for you.

Yes, folate supplements can come in different forms. The active, more bioavailable version often appears on labels as methylfolate, 5-MTHF, or L-methylfolate, while the synthetic version is labeled as folic acid.