Is there a difference between folate and folic acid?

November 3, 2025 •

5 min read

According to the CDC, folic acid fortification in the United States has led to a significant decrease in neural tube defects in newborns. Though often used interchangeably, there is a fundamental difference between folate and folic acid, two forms of the essential vitamin B9, impacting how our bodies use them.

Quick Summary

This article clarifies the distinctions between naturally occurring folate found in food and synthetic folic acid used in supplements and fortified products. It covers how each is processed by the body, their absorption rates, stability, and the implications for health, including pregnancy and certain genetic factors like the MTHFR gene.

Key Points

Source: Folate is found naturally in foods like greens and beans, while folic acid is a synthetic version in supplements and fortified products.
Metabolism: The body can immediately use natural folate, but synthetic folic acid requires conversion by the liver, a process that can be inefficient for some.
Bioavailability: Folic acid is more stable and has higher bioavailability than natural folate, which is easily destroyed by heat.
Pregnancy: Folic acid supplements are highly recommended for women planning or during pregnancy to prevent neural tube defects.
Genetic Factors: A genetic variation (MTHFR) can affect the body's ability to convert folic acid, making other forms of B9 potentially more effective for some individuals.
Fortification: Folic acid fortification of staple foods has been a successful public health initiative to combat widespread folate deficiency.
Active Form: Both folate and folic acid are ultimately converted into the active form, 5-MTHF, for use by the body's cells.
Toxicity: Natural folate from food sources is not toxic in excess, whereas very high intake of folic acid can potentially mask a vitamin B12 deficiency.

What is Folate? The Natural Form of Vitamin B9

Folate is the umbrella term for a family of B9 vitamin compounds that are found naturally in various foods. Unlike folic acid, folate exists in a complex, reduced form that includes variations such as dihydrofolate (DHF), tetrahydrofolate (THF), and the most active form, 5-methyltetrahydrofolate (5-MTHF). It is crucial for a wide range of bodily functions, including DNA synthesis, DNA repair, and cell division. Without sufficient folate, the body cannot create healthy new red blood cells, which can lead to a condition known as folate-deficiency anemia.

Where to Find Natural Folate

To increase your intake of natural folate, focus on incorporating a variety of nutrient-dense foods into your diet. Some of the best natural sources include:

Leafy Green Vegetables: Spinach, kale, romaine lettuce, and mustard greens are excellent sources.
Legumes: Lentils, chickpeas, black beans, and kidney beans contain high amounts of folate.
Fruits: Oranges, bananas, and other citrus fruits offer a good boost of this vitamin.
Animal Products: Beef liver is a particularly rich source.
Other Sources: Nuts, eggs, and asparagus are also good options.

It is important to remember that folate is highly sensitive to heat and light, meaning much of its potency can be lost during cooking and storage. This is a key difference from its synthetic counterpart.

What is Folic Acid? The Synthetic Form of Vitamin B9

Folic acid is the man-made, synthetic version of folate. It is primarily found in dietary supplements, including multivitamins and prenatal vitamins, and is also used to fortify processed foods like bread, cereals, and pasta. This practice of food fortification began in many countries to combat folate deficiency and its associated health risks, particularly neural tube defects in infants. Folic acid is more stable than natural folate, meaning it can withstand processing and storage without significant degradation.

The Metabolism of Folic Acid

Once consumed, folic acid must be converted by the body into the active form, 5-MTHF, before it can be used. This conversion process primarily occurs in the liver and is dependent on the enzyme methylenetetrahydrofolate reductase (MTHFR). For some individuals with a genetic variation affecting this enzyme, the conversion process can be slow and inefficient. This can potentially lead to an accumulation of unmetabolized folic acid in the bloodstream, a topic of ongoing research.

Folate vs. Folic Acid: A Head-to-Head Comparison


Aspect	Folate (Natural)	Folic Acid (Synthetic)
Source	Found naturally in whole foods like vegetables, fruits, and legumes.	A man-made compound found in supplements and fortified foods.
Chemical State	Exists in a reduced form, a complex family of compounds.	Exists in a fully oxidized state, making it more stable.
Metabolism	Metabolized primarily in the small intestine to 5-MTHF, ready for immediate use.	Metabolized in the liver; requires conversion by the MTHFR enzyme.
Bioavailability	Lower and more variable absorption rate (approx. 50%) due to heat and light sensitivity.	Higher and more stable absorption rate (approx. 85%) due to chemical stability.
Stability	Highly unstable and vulnerable to degradation during cooking and processing.	Highly stable and retains potency during food processing and storage.
Potential Risks	Generally no risk of excess intake from food sources.	High doses can potentially mask a vitamin B12 deficiency.
Nutritional Labeling	Listed as micrograms (mcg) of Dietary Folate Equivalents (DFE).	Included as part of the total DFE on labels and also listed separately in mcg.

The MTHFR Gene Mutation and Folate Conversion

An important consideration in the folate vs. folic acid debate is the presence of a genetic variation known as the MTHFR gene mutation. This mutation affects the MTHFR enzyme, which is responsible for converting folic acid into the active form the body can use. Individuals with this mutation have a reduced ability to process folic acid, which can lead to higher levels of unmetabolized folic acid in their bloodstream. For these individuals, consuming an active form of folate, such as L-methylfolate (5-MTHF), may be a more efficient way to maintain adequate B9 levels.

How to Ensure Optimal B9 Intake

For most people, a balanced diet rich in natural folate is sufficient. The best approach is a combination of sources.

Prioritize Whole Foods: Include a variety of leafy greens, fruits, and legumes in your daily meals to maximize your natural folate intake.
Consider Supplements: For pregnant women or those planning to conceive, folic acid supplements are still the gold standard, as recommended by healthcare professionals, to prevent neural tube defects. The higher and more stable bioavailability ensures adequate levels during this critical period.
Know Your Needs: Individuals with specific health conditions or genetic mutations, such as MTHFR, should consult with a healthcare provider to determine the best form of vitamin B9 supplementation for their needs.

The Role of Folic Acid Fortification

Mandatory folic acid fortification of staple foods has been a major public health success story, particularly in the United States and other countries. By adding folic acid to products like cereal and flour, these programs have effectively increased the general population's intake of B9, significantly reducing the incidence of severe birth defects. This approach addresses widespread deficiency and proves the effectiveness of folic acid as a stable, accessible way to improve folate status on a large scale.

Conclusion: Understanding the Right B9 Source for You

The difference between folate and folic acid lies in their source, chemical structure, stability, and how the body metabolizes them. Folate is the naturally occurring form, best obtained through a diverse diet of whole foods, though it is less stable. Folic acid is the more stable, synthetic version used in supplements and fortification, and is crucial for public health, especially for preventing birth defects during pregnancy. For the majority of people, a combination of both dietary folate and fortified foods provides sufficient vitamin B9. However, for those with specific genetic variations or health conditions, consulting a healthcare provider is essential to determine the most effective form of supplementation. Understanding these distinctions empowers you to make informed dietary and supplement choices for your overall health.

Sources

Folate Deficiency: Symptoms, Causes & Prevention - Cleveland Clinic
Folate vs. folic acid: Differences, benefits, and sources - Medical News Today
Folate (folic acid) - Mayo Clinic
Folate and Folic Acid in Pregnancy - American Pregnancy Association
Folic Acid vs. Folate — What's the Difference? - Healthline
Folate vs Folic Acid: What's the Difference and Why It Matters - Metropolis India
Folate Vs Folic Acid - Consensus Academic Search Engine
Folates and Folic Acid: From Fundamental Research Toward ... - ResearchGate
Folate and Folic Acid on the Nutrition and Supplement Facts Labels - FDA

Frequently Asked Questions

Neither is inherently 'better,' but they serve different purposes. For preventing neural tube defects in pregnancy, folic acid is the medically recommended form due to its higher and more reliable bioavailability. For general nutrition, getting a mix from both natural food folate and fortified products is often ideal. Some people with specific genetic mutations may process natural folate or its active form (5-MTHF) more efficiently.

It is possible to meet daily folate needs through diet by regularly consuming a variety of folate-rich foods like leafy greens, legumes, and citrus fruits. However, since natural folate is fragile and easily destroyed by cooking, relying solely on food can be challenging for some. This is why folic acid fortification and supplements are crucial, especially for pregnant women.

The MTHFR gene provides instructions for the MTHFR enzyme, which is needed to convert folic acid and other forms of folate into the active 5-MTHF. A mutation in this gene can reduce the enzyme's function, making the conversion of synthetic folic acid less efficient. These individuals may benefit more from supplements containing 5-MTHF.

5-MTHF (L-methylfolate) is the active form of vitamin B9 and does not require the MTHFR enzyme for conversion. It is recommended for individuals with an MTHFR gene mutation, as it bypasses the potential conversion roadblock and ensures proper folate utilization. Some experts suggest it as an alternative for general supplementation to avoid any potential issues with unmetabolized folic acid.

Excess folic acid from fortified foods and supplements can lead to unmetabolized folic acid in the bloodstream. This is not possible with natural folate from food sources. While the health implications are still being studied, one concern is that high folic acid intake can mask a vitamin B12 deficiency, potentially leading to nerve damage.

Genetic testing is the only way to confirm an MTHFR gene mutation. This can be done through a blood test or cheek swab ordered by a healthcare provider, who can then advise on the best form of vitamin B9 for your individual needs.

Yes, natural folate is very sensitive to heat and light, and significant amounts can be lost during cooking, processing, and long-term storage. This is one of the reasons why synthetic folic acid is used in fortification, as it is much more stable.