Folate vs. Folic Acid: Understanding the Differences
Folate is the naturally occurring form of vitamin B9 found in various foods, while folic acid is the synthetic version added to supplements and fortified foods. The body uses natural folate directly, but folic acid requires conversion in the liver to its active form, 5-methyltetrahydrofolate (5-MTHF). This conversion can be less efficient for some, particularly those with a common genetic variant in the MTHFR gene.
Is Natural Folate More Bioavailable?
While natural folate from food is beneficial, synthetic folic acid is more bioavailable, meaning the body absorbs and uses it more efficiently. The bioavailability of food folate is about 80% of that of folic acid. Dietary Folate Equivalents (DFEs) account for this difference, where 1 mcg DFE equals 1 mcg food folate or 0.6 mcg folic acid from a supplement or fortified food taken with a meal. The higher bioavailability of folic acid contributes to its effectiveness in preventing neural tube defects but also raises concerns about unmetabolized folic acid in the bloodstream.
Top Natural Food Sources of Folate
Eating a variety of folate-rich foods is key for a natural supply of this nutrient. Cooking methods can affect folate content, as heat can reduce it.
Here is a list of some excellent natural sources of folate:
- Beef Liver: A 3-ounce serving offers 215 mcg DFE.
- Spinach: A half-cup boiled contains 131 mcg DFE.
- Lentils: A half-cup boiled provides 179 mcg DFE.
- Black-eyed Peas: A half-cup serving offers 105 mcg DFE.
- Asparagus: Four boiled spears provide 89 mcg DFE.
- Brussels Sprouts: A half-cup boiled contains 78 mcg DFE.
- Avocado: About one-third of a medium avocado has 40 mcg of folate.
- Eggs: One large, hard-boiled egg contains 22 mcg DFE.
- Citrus Fruits: One small orange provides 29 mcg DFE.
Folic Acid Supplements: Who Needs Them?
A balanced diet with folate-rich foods is sufficient for most healthy adults. However, some groups need higher amounts and are advised to take folic acid supplements due to their increased needs and the guaranteed absorption of folic acid.
Pregnancy and Fertility
Folic acid is crucial for preventing neural tube defects. It's recommended that all women of child-bearing age take 400 mcg daily, increasing to 600 mcg per day when pregnant. Higher doses may be recommended in certain cases.
The MTHFR Gene Variant
Individuals with an MTHFR gene variant may have reduced ability to convert folic acid to 5-MTHF. Some healthcare providers may suggest an active folate supplement like 5-MTHF instead of standard folic acid, especially during pregnancy. Always consult a healthcare professional for personalized advice.
Natural Folate vs. Folic Acid Supplements: A Comparison
| Feature | Natural Folate (Food Sources) | Folic Acid (Supplements/Fortified Foods) |
|---|---|---|
| Source | Naturally in foods. | Synthetic. |
| Bioavailability | Lower (approx. 60-80%). | Higher, more consistent. |
| Body Conversion | Usable form. | Requires conversion to 5-MTHF. |
| Stability | Damaged by heat/light. | Stable. |
| Risk of Masking B12 Deficiency | Extremely rare. | High doses can mask deficiency. |
| Use Case | General intake. | Critical for pregnancy, treating deficiencies. |
Conclusion
Understanding 'what is the best natural folic acid' means recognizing that folic acid is synthetic, while folate is natural. A diet rich in natural folate from foods is ideal for most people. However, in specific situations like pregnancy, folic acid supplements are medically recommended due to their reliable absorption to prevent serious birth defects. For individuals with an MTHFR variant, discussing active folate options with a doctor is advisable. The best approach depends on individual needs, but a foundation of natural, folate-rich foods is always beneficial. For more information, Harvard's School of Public Health offers resources on the topic.
