Folic Acid vs Folate in Supplements
Source
Is 5-MTHF supplementation more effective than folic acid?
5-methyl tetrahydrofolate supplementation is more effective than folic acid for supporting critical metabolic reactions in the human body. As indicated by a study published in the journal Nutrients in 2020 by the National Institutes of Health, 5-MTHF functions as a methyl donor and is converted into an active molecule more efficiently than folic acid. Dietary sources of folate include folic acid-fortified foods and supplements, however these are not as effective as 5-MTHF supplementation.
Do folate and folic acid help the body?
Folate and folic acid are two important forms of vitamin B-9 that help the body to produce red blood cells and derive energy from food. Folate is found in natural food sources, while folic acid is the synthetic version found in fortified foods and supplements. Research suggests that folate can help to lower the risk of spine and brain deformities in pregnancy. Via Insider (2020), folate is part of the B vitamins group, including B-6, B-12, and B-9.
What is the difference between folate and folic acid?
The major difference between folate and folic acid is that folate is naturally occurring in food while folic acid is a manufactured form of the nutrient. Folate loses its activity more quickly than folic acid, making it less suitable for dietary supplementation. Cited on the National Institutes of Health, folic acid is the more bioavailable form of folate, making it the preferred choice for dietary supplementation. Research conducted by the Linus Pauling Institute has found that folic acid may be better absorbed in the body than dietary folate.
Bioavailability
What is the bioavailability of folic acid from supplements?
Folate (folic acid) is an essential nutrient for health and its bioavailability from supplements is equal to or greater than that of folic acid, according to the National Institutes of Health (NIH) Fact Sheet. Conversion factors between mcg and mcg DFE for 5-MTHF have not yet been established.
What is the difference between folate and folic acid?
Folate and folic acid are not the same thing, with folate occurring naturally in food and folic acid being manufactured. Folate is not stable or bioavailable in food, whereas folic acid is stable and bioavailable. Cited on NatureMade, this is due to its chemical structure, which makes it more stable than folate in food. Research has found that folic acid is more easily absorbed by the body than folate from food sources.
Is L-5-methyltetrahydrofolate more effective than folic acid for improving folate status?
L-5-methyltetrahydrofolate is at least as effective as folic acid in improving folate status, according to studies conducted by the National Institutes of Health in 2010. This suggests that L-5-methyl-THF may be a better option than folic acid when it comes to improving folate levels in the body. Higher intake of L-5-methyl-THF has been associated with lower levels of homocysteine, a risk factor for cardiovascular disease.
Safety
Can folic acid reduce the risk of neural tube defects?
Folic acid supplementation through fortified foods or supplements can increase a woman's blood folate concentration, reducing the risk of neural tube defects (NTDs). Sourced from the Centers for Disease Control and Prevention, adequate intake of folic acid has been linked to a decrease in the number of NTDs. Studies have also shown that higher folate levels in the mothers blood before and during early pregnancy are associated with a reduced risk of NTDs.
What are the benefits of folate and folic acid?
Folate and folic acid are B vitamins found in many foods that help the body form healthy red blood cells and reduce the risk of birth defects in unborn babies, according to the NHS (National Health Service, UK) website. Folate may also help lower the risk of certain types of cancers and heart disease.
What dose of folic acid is available for adults and children?
Folic acid is available in a range of doses, from 680 to 1,360 mcg DFE (400 to 800 mcg folic acid) for adults, and 340 to 680 mcg DFE (200 to 400 mcg folic acid) for children, according to the National Institutes of Health's Factsheet on Folate-HealthProfessional. It can be found in multivitamins, prenatal vitamins, supplements containing other B-complex vitamins and supplements containing only folic acid. Consumption of foods rich in folate such as spinach, asparagus, and broccoli can help meet daily needs.
Efficacy
What is mcg DFE?
The body has an easier time absorbing folic acid than other forms of folate, so the new Nutrition Facts or Supplement Facts label uses the mcg DFE unit of measure for folate. Via the U.S. Food and Drug Administration (FDA), this measure allows for accurate labeling of folate content in products. Research suggests that adequate intake of folic acid can help reduce the risks of neural tube birth defects.
Are you getting enough folate and folic acid during pregnancy?
Folate and folic acid are both forms of vitamin B9 that need to be activated after consumption. Pregnant women may find it difficult to determine if they are getting enough of these nutrients from their diet and prenatal supplement. Some people may have a gene mutation that affects their ability to absorb folate and folic acid. As mentioned in Humnutrition.com 2021, understanding the differences between folate and folic acid is essential for pregnant women to ensure they are receiving the correct amounts.
What is the difference between folate and folic acid?
Folate and folic acid are essentially the same, with folic acid being the synthetic form of folate. Folic acid is often added to food products in the United States and 42 other countries, according to the FDA. Folate is a type of B vitamin that is essential for cell growth and development.
Dosage
What is mcg DFE?
The body is better at absorbing folic acid than naturally occuring folate, so the new Nutrition Facts or Supplement Facts label uses the measure of mcg DFE as the unit of measure for folate. Cited from the U.S. Food and Drug Administration (FDA), the mcg DFE is used to ensure that individuals are getting the recommended daily allowance of folate. Research has shown that folate is essential for healthy cell growth and development.
What is the recommended daily dose of folic acid?
Folic acid should be administered orally, with adults taking 0.4 mg daily and pregnant and lactation women taking 0.8 mg daily. As mentioned in Drugs.com, the minimum dose is 0.1 mg daily and doses over 0.1 mg should not be used unless B12 deficiency anemia has been ruled out or is being adequately treated. It is important to note that most individuals are able to absorb oral folic acid, even when they cannot absorb food folates.
What is folic acid?
Folic acid is an artificial form of folate used in supplements and fortified foods, and is typically taken in doses higher than 400 mcg. From the CDC - Centers for Disease Control and Prevention, folic acid was added to grain products in 1998 as a public health measure to reduce neural tube birth defects. It is also recommended for pregnant women to reduce the risk of miscarriage and other pregnancy complications.
Cost
What is mcg DFE?
The measure of mcg DFE is used to ensure that the body can absorb more folic acid from fortified foods and dietary supplements than from natural food sources. Cited on the National Institutes of Health, 400 mcg DFE is equal to both 240 mcg of folic acid and 400 mcg of folate. In addition, folate is known to help reduce the risk of neural tube birth defects.
What is the difference between folate and folic acid?
Folate and folic acid are both forms of the B vitamin B-9 and have similar benefits, such as helping to produce red blood cells and derive energy from food. Folate is found naturally in foods while folic acid is the synthetic form used in fortified foods or supplements. According to Insider, folate helps to lower the risk of spine and brain deformities in pregnancy. Research also suggests that folate may help reduce the risk of stroke, heart disease, and some types of cancer.
Which is more effective for repleting folate stores: 5-MTHF or folic acid?
A daily ingestion of 5-MTHF is more effective in repleting folate stores than folic acid and without exposure to unmetabolised folic acid, according to a study conducted by researchers in 2018. The study compared the effects of 1mg folic acid and 1mg 5-MTHF daily in women with MTHFR gene polymorphisms (C677T and A1298C) and found that the two supplements were equal in their efficacy. 5-MTHF can be found in many dietary sources such as leafy greens, asparagus, and oranges.
Interactions
What is the difference between folate and folic acid?
Folate is the natural form of vitamin B9 found in food, while folic acid is a synthetic form. According to Healthline, high intake of folic acid may lead to increased blood levels of unmetabolized folic acid. It is recommended to consume folate in its natural form for health benefits. Studies have suggested that an adequate intake of folate is essential for pregnant women in order to prevent birth defects.
What is the relationship between folate and vitamin B12?
Folic acid is commonly found in multivitamins and prenatal vitamins, as well as in B-complex and folic acid supplements, ranging from 680 to 1,360 mcg DFE. As reported by the National Institutes of Health, there are metabolic interactions between folate and vitamin B12 that should be taken into consideration when supplementing. Appropriate folic acid intake is essential for pregnant women to help prevent certain birth defects.
What are the benefits of folate and folic acid?
Folate and folic acid are both important sources of essential nutrients for the body, with folate occurring naturally in a wide range of foods and folic acid being more easily absorbed by the body. As mentioned in Medical News Today, both are beneficial in helping to prevent certain birth irregularities. Research has shown that folate is also important for cognitive development, heart health, and helps reduce the risk of certain cancers.
Toxicity
What is the difference between folate and folic acid?
Folate is the natural form of Vitamin B9 found in food, while folic acid is a synthetic form, according to Healthline in 2021. High intake of folic acid may lead to increased levels of unmetabolized folic acid in the blood. Folic acid has been linked to a number of health benefits, including reducing the risk of certain birth defects and helping prevent anemia.
Why is 5-MTHF more beneficial than synthetic folic acid?
5-Methyltetrahydrofolate (5-MTHF) is more beneficial than synthetic folic acid due to its better absorption and bioavailability, even in cases of altered gastrointestinal pH or metabolic defects. As mentioned in a study conducted by the National Center for Biotechnology Information (NCBI) in 2014, 5-MTHF can also reduce the risk of masking haematological symptoms of vitamin B12 deficiency, as well as minimizing potential interactions. 5-MTHF is the naturally occurring form of folate and is an important dietary supplement.
Does taking folic acid during pregnancy increase the risk of autism in offspring?
Folic acid supplementation during pregnancy is associated with an increased risk of developing autism in the offspring, according to a study conducted by the University of California, Davis, on PubMed in 2016. Synthetic folic acid differs from natural folate metabolically and in absorption, suggesting that this may be the cause of the link between supplementation and autism risk.
Allergenicity
Will the new Nutrition and Supplement Facts labels use mcg DFE for folate?
The new Nutrition and Supplement Facts labels will use the mcg DFE unit of measure for folate, as it is easier for the body to absorb folic acid than natural folate. According to the U.S. Food and Drug Administration, this update is set to take effect in February 2022. Natural folate is found in foods such as dark leafy greens, citrus fruits, and legumes, and can be beneficial for pregnant women in particular.
What is folate?
Folic acid and folate are interchangeable terms used to describe different forms of vitamin B9. Attributed to the National Center for Biotechnology Information (NCBI), DHF, THF, 5, 10-methylenetetrahydrofolate (MTHF) are all forms of folate. Research suggests that higher dietary intakes of folate may reduce the risk of neural tube defects (NTDs).
Is 5-MTHF more effective than folic acid for providing metabolic benefits?
5-Methyltetrahydrofolate supplementation is more effective than folic acid in providing metabolic benefits such as conversion of folate into its active form, according to a study published by the National Center for Biotechnology Information in 2020. Dietary folate is mainly found in folic acid-fortified foods and supplements, which must first be converted by the liver into 5-MTHF in order to be metabolically active.
Shelf-life
What is the preferred unit of measure for folate?
The new Nutrition Facts and Supplement Facts labels use the micrograms (mcg) Dietary Folate Equivalents (DFE) unit of measure for folate. Folic acid is more easily absorbed by the body than other forms of folate, making mcg DFE the preferred unit of measure. From the U.S. Food and Drug Administration, mcg DFE should replace all other units of measure for folate on food labels by February 25, 2022. Folic acid is essential for a healthy pregnancy, as it helps prevent birth defects such as neural tube defects in babies.
Do folic acid and folate both provide vitamin B9?
Folic acid and folate are both forms of vitamin B9, with folic acid being the synthetic form and folate being the natural form. This was confirmed by the US Centers for Disease Control and Prevention (CDC) on their website in 2020. Folic acid and folate can reduce the risk of some neural tube defects when taken before and during pregnancy.
What are the benefits of taking folic acid supplements?
Folic acid supplements are used to treat nutritional folate deficiency, which is no longer a problem in many countries that fortify foods such as cereal and pasta with folic acid. As mentioned in the Mayo Clinic, folic acid works with vitamins B-6 and B-12 to control high levels of homocysteine in the blood and can help reduce the risk of heart and blood vessel disease and stroke. Research has suggested that folic acid may play a role in reducing cognitive decline as people age.
Source:
- Nih : Folic acid, 5- methyl tetrahydrofolate supplementation.
- Nih : Folate - Health Professional Fact Sheet, National Institutes, Health.
- Cdc : General Information, NTDs, Folic Acid.
- Fda : Folate, Folic Acid, the Nutrition and Supplement Facts Labels.
- Drugs : Folic Acid Dosage Guide, Max Dose, Adjustments.
