Folic acid and folate are often used interchangeably, but they have very different functions in the body and have different sources in our diets. Folate is a B vitamin found naturally in foods such as leafy green vegetables, legumes, and whole grains. Folic acid, on the other hand, is a synthetic form of folate that is added to foods during processing and is available in supplement form.
Understanding the differences between folic acid and folate can help us make informed decisions about our diets and supplement routine. This article will explore the nutritional differences between folic acid and folate and how to incorporate them into our diets for optimal health.
What is folic acid?
A folic acid is a synthetic form of the B vitamin folate. Both are essential nutrients found in leafy green vegetables, legumes, and whole grains. Folic acid is the form of folate most commonly added to foods during processing due to its stability, affordability, and long shelf life. While folate is naturally present in certain foods, folic acid is found in supplements and in fortified foods.
The conversion of folate to its active form, 5-methyltetrahydrofolate (5-MTHF), is a multi-step process that requires certain enzymes and nutrients, such as vitamin B12, iron, and magnesium. Folic acid, on the other hand, is a ready-to-use form of folate that is absorbed directly into the bloodstream, making it a more efficient way to boost folate levels and support health.
What is folate?
Folate is a B vitamin found naturally in foods such as leafy green vegetables, legumes, and whole grains. This essential nutrient is needed to make new cells, repair tissues, and make proteins and red blood cells. Folate is needed throughout the lifespan to support healthy brain function, mood, metabolism, immune function, and homocysteine levels. It is especially important during pregnancy as it prevents neural tube defects, such as spina bifida, in the developing fetus.
Sources of folic acid
Folic acid is added to foods such as breakfast cereals, fortified grains, enriched pasta and rice, and fortified ready-to-eat breakfast foods. It is also found in supplements, such as prenatal vitamins and B-Complex vitamins. Folic acid is often listed as “pteroylmonoglutamic acid” (PGA) on food labels.
While folic acid is a great way to boost folate intake, it does not offer the same nutritional benefits as food sources of folate. When consumed as a supplement, folic acid is immediately used by the body to make new cells and repair tissues, instead of being stored in the liver. It is important to incorporate natural food sources of folate into the diet to ensure the body has a steady supply of the vitamin throughout the day.
Sources of folate
Folate is found naturally in foods such as leafy green vegetables, legumes, and whole grains. Whole wheat, oatmeal, and other whole grains are a dietary source of folate and iron. Fruits and vegetables are also a source of folate, as are iron-fortified foods such as ready-to-eat breakfast cereals, enriched pasta, and enriched grains. Unfortunately, many of the foods highest in folate are also among the most common sources of food allergies and food sensitivities.
In addition, certain foods that are rich in folate become less bioavailable and easier to ferment with long, slow cooking times. For example, the bioavailability of folate in spinach is reduced by as much as 40% when cooked for a long period of time.
Nutritional differences between folic acid and folate
Folic acid and folate are chemically different and are absorbed and used by the body in different ways. Folic acid is more easily absorbed, but it must undergo a multi-step conversion process in the liver before it is active in the body. On the other hand, folate is not as easily absorbed and must undergo minimal metabolic processing before it is available for use.
The differences in the metabolic pathways for folic acid and folate suggest that consuming foods rich in folates, such as greens and legumes, is more beneficial than taking a folic acid supplement. This is because only a portion of the daily intake of folic acid from a supplement is actually converted to folate. The rest is excreted in the urine. However, consuming a diet rich in folate-rich foods may also be a more challenging undertaking as there has been a reduction in natural food sources of folate over the years.
Benefits of supplementing with folic acid
There are several benefits to taking folic acid supplements, such as improved health and prevention of certain diseases. Folic acid supplements are often recommended for pregnant women since they help prevent neural tube defects in the developing fetus. They are also recommended for people with iron-deficiency anemia, pregnant and breastfeeding women, and people with gastrointestinal disorders that interfere with vitamin absorption.
Folic acid supplements may also help prevent and treat certain cancers, such as colorectal, cervical, and breast cancers, as well as cognitive decline.
Benefits of consuming folate-rich foods
Consuming foods rich in folate is an important part of a healthy diet, and it is beneficial for everyone. It can help reduce the risk of certain diseases and promote overall health. It is especially important for women of childbearing age, pregnant women, and those who are planning to become pregnant.
High-folate diets have been shown to reduce the risk of neural tube defects, such as spina bifida, in the developing fetus.
Recommended daily intake of folic acid and folate
The recommended daily intake (RDIs) of folic acid and folate are higher than the average requirement. Folic acid is recommended for pregnant women and those trying to conceive, while folate is recommended for breastfeeding women and pre-pregnant women. The RDIs for folic acid and folate is 400 mcg and 600 mcg, respectively.
This may seem like a lot, but consuming a healthy diet rich in whole grains and green vegetables can help you meet your RDIs for these essential nutrients. Many foods are fortified with folic acid and added iron, which can help with nutrient deficiencies.
Potential risks of consuming too much folic acid
Although folic acid is an essential nutrient needed for healthy development, it is possible to consume too much. Consuming high amounts of folic acid from supplements and fortified foods have been linked to an increased risk of colorectal cancer, although the reason for this is unknown. There is also some concern that too much folic acid could mask a B12 deficiency, which can affect mental health, metabolism, and sensory function.
Tips for incorporating folic acid and folate into your diet
Folic acid and folate are best absorbed in the presence of other nutrients, like iron, vitamin B12, and vitamin C. This is why it is important to eat a well-balanced diet that includes foods rich in these nutrients. For example, iron-rich foods like spinach are also high in folate. This makes it easier to reach your RDIs for folic acid and folate while meeting other micronutrient needs. Additionally, it is important to vary your intake of folic acid and folate throughout the week to prevent a build-up of either nutrient in your body. Consuming a variety of greens and whole grains, such as whole wheat, oatmeal, and quinoa, can help you meet your RDIs for folate.
Conclusion
Folic acid and folate are important nutrients found in leafy green vegetables, legumes, and whole grains. Folic acid is a synthetic form of folate found in supplements and added to foods, while folate is a natural form of vitamin found in food. While folic acid offers many benefits, it does not provide the same health benefits as folate-rich foods. It is important to incorporate foods rich in folate into the diet to promote overall health and reduce the risk of certain diseases.
Read More: Apply for med card online with Medical Marijuana Doctors. Get your California card on a mobile device, or submit paper application by mail.
