What is Folate Commonly Known as: The Basics
Folate is the general term for a water-soluble B vitamin, more specifically known as vitamin B9. This critical nutrient occurs naturally in a wide array of foods. The term is often used interchangeably with folic acid, but there is a key distinction between the two. Folic acid is the synthetic, man-made version of vitamin B9 that is used in dietary supplements and added to fortified foods, such as enriched breads, cereals, and rice.
Unlike naturally occurring folate, folic acid is much more stable and can be more readily absorbed by the body. The U.S. Food and Drug Administration has mandated the fortification of certain grain products with folic acid since 1998, a public health initiative designed to prevent neural tube defects. For most people, a combination of folate from a varied diet and folic acid from fortified foods is sufficient to meet their daily needs.
The Critical Functions of Vitamin B9
Vitamin B9, in both its natural and synthetic forms, is essential for numerous bodily processes. It plays a fundamental role in:
- DNA and RNA Production: Folate is crucial for the synthesis and repair of DNA and other genetic material, making it vital for cell growth and division.
- Red Blood Cell Formation: It works with vitamin B12 to help produce healthy red blood cells, preventing a type of anemia known as megaloblastic anemia.
- Metabolism: Folate is involved in protein metabolism and plays a key role in breaking down homocysteine, an amino acid associated with increased risk of cardiovascular disease at high levels.
Folate vs. Folic Acid: The Key Differences
While both are forms of vitamin B9, their origins and properties differ significantly. This is important for understanding how your body absorbs and utilizes the nutrient. Here is a comparison to clarify the differences:
| Feature | Folate (Natural) | Folic Acid (Synthetic) |
|---|---|---|
| Source | Found naturally in foods like leafy greens, beans, fruits, and liver. | Man-made, used in supplements and added to fortified foods. |
| Absorption | Less readily absorbed by the body; must be converted to an active form (methylfolate). | Better absorbed (up to 85% with food) than natural folate. |
| Stability | Highly unstable and easily destroyed by heat, light, and prolonged storage during cooking. | More stable and resistant to degradation from heat and light, making it ideal for fortification. |
| Conversion | A series of enzymatic reactions are required to convert it to its active form. | Also requires conversion to its active form, but some individuals with an MTHFR gene variant have reduced ability to perform this conversion. |
| Form | Occurs as a polyglutamate compound in food sources. | A fully oxidized monoglutamate form of the vitamin. |
The Special Role of Folate in Pregnancy
For those who are pregnant or may become pregnant, adequate folic acid intake is crucial. The CDC recommends that all women of childbearing age consume 400 micrograms (mcg) of folic acid daily. This is because folic acid significantly reduces the risk of neural tube defects (NTDs) like spina bifida and anencephaly. These defects happen in the first few weeks of pregnancy, often before a woman even knows she is pregnant, making consistent daily intake essential. Some women, such as those with a history of NTDs or other specific medical conditions, may require a higher dose as prescribed by their doctor.
Identifying Folate Deficiency
A deficiency in vitamin B9 can lead to a number of health issues, including megaloblastic anemia. Symptoms of folate deficiency can include:
- Fatigue and general weakness
- Sore, tender tongue or mouth ulcers
- Diarrhea
- Irritability
- Difficulty concentrating
Individuals who are at a higher risk of deficiency include pregnant people, those with certain medical conditions that affect absorption (such as celiac disease), heavy alcohol users, and those with specific genetic polymorphisms like MTHFR.
Incorporating Folate-Rich Foods Into Your Diet
While supplementation is important for some, especially pregnant women, a diet rich in natural folate is always beneficial. Here are some of the best dietary sources:
Legumes
- Lentils: A half-cup serving of cooked lentils provides a significant amount of folate.
- Chickpeas and black-eyed peas: Excellent sources for vegans and vegetarians.
- Beans: Kidney beans and other varieties are great additions to soups and salads.
Leafy Greens and Vegetables
- Spinach: Both raw and cooked spinach are high in folate. Cooking methods like steaming can help retain more of the nutrient.
- Asparagus: A nutritious spring vegetable that provides a good folate boost.
- Broccoli: Another cruciferous vegetable packed with folate.
Fruits and Other Foods
- Oranges and Orange Juice: Citrus fruits are a great source of folate.
- Beef Liver: One of the most concentrated sources of natural folate.
- Eggs: Provide a decent amount of folate and are rich in other nutrients.
The Effect of Cooking on Folate Content
Because natural folate is water-soluble and heat-sensitive, cooking methods can have a significant impact on its retention in foods. Boiling vegetables in large amounts of water can cause a considerable loss of folate through leaching. To maximize nutrient retention, it is best to opt for cooking methods that use less water and shorter cooking times. Steaming or microwaving vegetables are preferable to boiling. Using the nutrient-rich cooking water from vegetables to make sauces or soups is another way to conserve folate. In contrast, the synthetic folic acid used in fortified products is much more stable and is not as easily destroyed by cooking.
Conclusion
In summary, what is folate commonly known as is vitamin B9, and it comes in both natural (folate) and synthetic (folic acid) forms. This distinction is important for understanding how to obtain this essential nutrient through diet and supplements. Regular intake is crucial for everyone, supporting vital functions like DNA and red blood cell production, but it is especially important for women of childbearing age to prevent birth defects. A balanced diet featuring leafy greens, legumes, and fortified grains, combined with supplements where necessary, is the best approach to ensuring adequate folate levels for optimal health.
Visit the NIH Office of Dietary Supplements to learn more about folate
