Folate vs. Folic Acid: What's the Difference?
To fully understand what foods have folate added to them, it's important to distinguish between naturally occurring folate and synthetic folic acid. Folate is the general term for a group of B9 vitamins found naturally in foods like leafy greens, legumes, and citrus fruits. It is water-soluble but is also sensitive to heat and light, which can degrade it during cooking. Folic acid, on the other hand, is a man-made, more stable form of vitamin B9 used in supplements and for fortifying foods. It is more readily absorbed by the body than natural folate.
Staple Grains: The Primary Fortification Vehicle
In many countries, including the United States, fortification of staple grain products with folic acid is mandatory. This public health strategy ensures that a wide portion of the population increases their intake of the vitamin without needing to alter their dietary habits drastically. Look for the word “enriched” on the packaging of these items, as this label indicates the addition of folic acid, along with other B vitamins and iron.
Commonly fortified grain products include enriched breads and rolls, enriched flour, enriched pasta, enriched rice, and corn products like enriched cornmeal and corn masa flour. Beyond staple grains, several other food items may be voluntarily fortified with folic acid, including fortified breakfast cereals, infant formulas, and some fruit juices.
The Reason for Fortification
The main reason for widespread folic acid fortification is to prevent neural tube defects (NTDs), serious birth defects that occur early in pregnancy. Fortifying staple foods helps ensure that people of childbearing age have adequate folic acid levels, reducing the risk of NTDs even in unplanned pregnancies. This strategy has significantly reduced the incidence of NTDs since its implementation.
Comparison: Natural Folate vs. Fortified Foods
| Feature | Natural Folate (Food Folate) | Fortified Foods (Folic Acid) |
|---|---|---|
| Source | Naturally found in foods | Synthetically produced and added to foods |
| Examples | Leafy greens (spinach, kale), legumes, beef liver, citrus fruits | Enriched breads, pasta, rice, fortified cereals |
| Absorption Rate | Variable; often around 50% bioavailability | Higher bioavailability; estimated at 85% |
| Stability | Less stable; can be destroyed by heat and light during cooking | Very stable; retains potency longer |
| Impact | Important for overall diet and health | Public health measure to prevent NTDs, especially in unplanned pregnancies |
| Labeling | Included in Dietary Folate Equivalents (DFEs) | Listed separately as “Folic Acid” on nutrition labels |
Reading Food Labels for Folic Acid
To track your folic acid intake, check the Nutrition Facts panel where folate is listed in micrograms (mcg) of Dietary Folate Equivalents (DFEs). The amount of synthetic folic acid is sometimes listed in parentheses below the total folate. If folic acid isn't listed separately, any folate is naturally occurring.
Conclusion
Mandatory fortification of staple grain products with folic acid has been a successful public health measure for decades, reducing neural tube defects. Look for “enriched” on products like breads, pastas, cereals, and rice to identify fortified foods. While natural folate is important, the stability and bioavailability of synthetic folic acid make it an effective addition to our food supply. Checking food labels helps ensure adequate intake.
