Folate vs. Folic Acid: What’s the Difference and Why Does It Matter?
Folate and folic acid are often used interchangeably, but they’re not actually the same thing. Folate is the natural form of vitamin B9 found in foods like leafy greens, beans, and citrus fruits, while folic acid is the synthetic version used in supplements and fortified foods. The key difference? Your body processes them in different ways, which can have a big impact on how well you absorb this essential nutrient.
Folate: The Natural Form
Folate is found in a variety of plant and animal foods, including dark leafy greens, avocados, lentils, nuts, and eggs. It’s the form of vitamin B9 your body can readily use to support cell growth, red blood cell formation, and a healthy pregnancy.
Folic Acid: The Synthetic Alternative
Folic acid is the lab-made version of vitamin B9, added to many supplements and enriched foods like cereals and breads. The problem? Your body has to convert it into the active form (5-MTHF) before it can actually use it. For some people, this conversion process isn’t very efficient, meaning they might not be getting as much benefit as they think.
Why It Matters for Pregnancy
Folate is crucial for fetal development, especially in the early weeks when the neural tube is forming. Many women take a prenatal with folic acid to help prevent birth defects, but if your body struggles to convert it, you could still end up deficient—even with supplementation. That’s why some experts recommend looking for a prenatal that contains 5-methyltetrahydrofolate (5-MTHF) instead of folic acid, since it’s already in the form your body can use.
The MTHFR Gene Mutation: Why Some Women Struggle to Use Folic Acid
Some women have a genetic mutation known as MTHFR (Methylenetetrahydrofolate reductase), which affects their ability to convert folic acid into its active form. This mutation is surprisingly common, affecting an estimated 20-40% of the population. If you have this mutation, your body may struggle to use folic acid efficiently, leading to lower levels of usable folate in your system. In this case, getting folate from food or taking a supplement with 5-MTHF can be especially important.
Signs of Folate Deficiency
How do you know if you're getting enough folate? Some common signs of deficiency include:
Fatigue or low energy
Weakness
Pale skin
Shortness of breath
Irritability or mood changes
Anemia (low red blood cell count)
Difficulty concentrating
If you experience these symptoms, it might be worth checking with your provider about your folate intake and considering a switch to a more bioavailable form.
Getting Enough Folate Naturally
Food is always the best source of nutrients, and a well-balanced diet can help ensure you’re getting enough folate. Some great folate-rich foods include:
Leafy greens (spinach, kale, romaine)
Legumes (lentils, chickpeas, black beans)
Avocados
Broccoli
Asparagus
Citrus fruits (oranges, lemons, grapefruits)
Nuts and seeds
If you’re pregnant or trying to conceive, check your prenatal label and aim for a diet rich in whole foods. Your body (and your baby) will thank you!
Wondering what else you might want to look into when you’re expecting? Checkout my free Pregnancy & Birth Research Checklist!
