Is it better to take folate instead of folic acid?

December 2, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, folic acid is the only form of vitamin B9 proven to prevent neural tube defects. The question of whether it is better to take folate instead of folic acid is a common one, as these two forms of vitamin B9 are not identical and are metabolized differently in the body.

Quick Summary

Folate is the natural form of vitamin B9, while folic acid is the synthetic version. Individual genetics, such as an MTHFR gene variant, can influence how effectively the body processes folic acid into its active form, L-methylfolate. Folate is more bioavailable but less stable than folic acid, which is vital for preventing neural tube defects in pregnancy.

Key Points

Source Difference: Folate is natural (from food), while folic acid is synthetic (in supplements and fortified foods).
Metabolism Varies: Folic acid requires conversion to an active form, a process that can be inefficient for some people due to the MTHFR gene.
Bioavailability and Stability: L-methylfolate is highly bioavailable, whereas folic acid is more stable and better for mass food fortification.
Pregnancy Recommendations: Folic acid has the most extensive research and is the recommended form for preventing neural tube defects during pregnancy.
Personalization is Key: The best choice depends on individual genetics and health status; consulting a doctor is essential for personalized advice.
Combination Approach: Combining a folate-rich diet with supplementation (either folic acid or active folate) is often the most comprehensive strategy.
Potential Risks: Excessive unmetabolized folic acid may pose some health risks, although more research is needed.

Folate vs. Folic Acid: Understanding the Differences

Folate and folic acid are both forms of vitamin B9, an essential nutrient for cellular growth, DNA synthesis, and red blood cell production. However, the terms are not interchangeable, and understanding their distinctions is crucial for making informed health decisions. Folate is the name for the natural form of vitamin B9 found in foods such as leafy green vegetables, beans, nuts, and citrus fruits. Folic acid, on the other hand, is the synthetic, man-made version of vitamin B9 used in dietary supplements and to fortify foods like flour, rice, and breakfast cereals.

The Role of MTHFR Gene and Conversion

A key difference between these two forms lies in how the body metabolizes them. Folate from food is readily absorbed and utilized by the body through a series of metabolic steps. Folic acid, being a synthetic compound, must first be converted into the active form, L-methylfolate (or 5-MTHF), primarily by the liver. This conversion process is mediated by the methylenetetrahydrofolate reductase (MTHFR) enzyme.

For a significant portion of the population, a genetic variation in the MTHFR gene can impair the body's ability to efficiently perform this conversion. For these individuals, consuming folic acid may result in the buildup of unmetabolized folic acid in the bloodstream. While the long-term effects of this are still being studied, it suggests that L-methylfolate, or active folate, may be a better option for those with the MTHFR gene mutation, as it bypasses the need for the conversion step entirely.

Stability and Bioavailability

Folic acid has a major advantage in its stability. It is not easily destroyed by heat or light, which is why it is used in fortified foods to ensure reliable intake. Natural folate, however, is much more fragile and can be degraded during cooking or processing, making it more difficult to guarantee adequate intake from food alone. This stability is one of the main reasons for widespread fortification programs using folic acid, which have successfully reduced the incidence of neural tube defects.

In terms of bioavailability, L-methylfolate (the active form of folate) is often cited as being superior because it is immediately available for the body's use. Folic acid, while highly absorbed, is only bioavailable after the conversion process. For most people, this is a minor difference, but for those with impaired conversion abilities, it is a significant factor.

Folic Acid for Pregnancy: The Evidence

The most important distinction, especially for those planning pregnancy, is the clinical evidence. Extensive, long-term studies have definitively shown that folic acid supplementation, starting before conception and continuing into early pregnancy, effectively reduces the risk of neural tube defects (NTDs). While folate is necessary, the fortification programs and supplementation guidelines that have proven successful are based on folic acid. Because of this proven track record, major health organizations like the Centers for Disease Control and Prevention (CDC) still recommend folic acid for women of childbearing age.

Comparison Table: Folate vs. Folic Acid


Feature	Folate	Folic Acid
Source	Found naturally in foods like leafy greens, citrus, and beans.	Synthetic, lab-created form used in fortified foods and supplements.
Metabolism	Digested and absorbed directly in the small intestine before conversion.	Metabolized by the liver into the active form, L-methylfolate.
MTHFR Gene	Directly used by the body, bypassing MTHFR gene function.	Conversion relies on the MTHFR enzyme, which can be inefficient in some individuals.
Stability	Susceptible to degradation from heat and light during cooking.	Very stable, making it ideal for food fortification.
Bioavailability	Naturally occurring forms may have lower bioavailability than synthetic folic acid due to stability.	High absorption rate, but needs conversion to become biologically active.
Pregnancy Risk Reduction	Essential nutrient, but extensive studies proving NTD risk reduction are based on folic acid supplementation.	Scientifically proven to significantly reduce the risk of neural tube defects.

The Right Choice Depends on Individual Needs

Choosing between folate and folic acid is not a one-size-fits-all decision. For the average person with a healthy diet, consuming foods rich in natural folate is beneficial, but folic acid from fortified foods and standard multivitamins is generally sufficient. For those with a confirmed MTHFR gene mutation, or those who simply wish to bypass the conversion process, L-methylfolate supplements may be a preferred option for ensuring better absorption. However, it is crucial to remember that scientific consensus on preventing neural tube defects during pregnancy is based on folic acid. Anyone who is or could become pregnant should consult their doctor to ensure they are meeting the established recommendations. The best approach for many is a combination of both: a healthy diet rich in natural folate, supplemented with either folic acid or L-methylfolate as advised by a healthcare provider.

Conclusion: Which is Best for You?

The debate over whether it is better to take folate instead of folic acid highlights the nuanced nature of nutrition. Folate, the natural form, is excellent for general health and can be obtained from whole foods. Folic acid, the synthetic version, offers a stable and proven method for preventing neural tube defects, a critical consideration for pregnancy. The emergence of supplements with active folate, like L-methylfolate, provides a more bioavailable alternative for individuals with genetic predispositions affecting metabolism. Ultimately, the choice depends on your specific health needs and genetic profile. Always consult a healthcare professional, especially during pregnancy, to determine the most appropriate supplementation strategy. Your doctor can provide personalized guidance based on your dietary habits, family history, and any relevant genetic factors, ensuring you receive the maximum benefit from this vital B vitamin.

Lists and Resources

Foods Rich in Natural Folate:

Spinach and other dark green, leafy vegetables
Lentils and beans
Asparagus
Broccoli
Avocado
Citrus fruits like oranges and grapefruit
Beef liver and eggs

Fortified Foods Containing Folic Acid:

Enriched bread and pasta
Fortified breakfast cereals
Enriched flour and cornmeal
White rice

Additional Resources:

Frequently Asked Questions

The main difference is their origin. Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic, man-made version used in supplements and fortified foods.

Yes, some people have a genetic variation in the MTHFR gene that reduces their ability to convert folic acid into its active, usable form (L-methylfolate).

Folic acid is specifically recommended for women who are planning or could become pregnant. Extensive research has proven its effectiveness in preventing neural tube defects.

L-methylfolate is the active, methylated form of folate that the body can use directly. It is often considered a better option for individuals with MTHFR gene mutations, as it bypasses the need for metabolic conversion.

While a folate-rich diet is beneficial, natural folate is less stable and can be destroyed by cooking. This makes it difficult to get sufficient amounts from food alone, especially for those with increased needs, like during pregnancy.

Excessive intake of synthetic folic acid, particularly from supplements and fortified foods, can mask the symptoms of a vitamin B12 deficiency, potentially leading to irreversible neurological damage. This is not a concern with natural folate from food.

The best way to determine the right form and dosage is to consult with a healthcare professional. They can provide personalized recommendations based on your health, diet, and any genetic factors.