Folate is the natural form of vitamin B9 found in food, while folic acid is its synthetic counterpart commonly found in supplements—and not everyone can process it efficiently. In this blog, we’ll explore the key differences between folate and folic acid, how your genetics influence their absorption, and how to choose the right supplements for your needs.

What Are Folate and Folic Acid?

Folate and folic acid are both forms of vitamin B9, a vital nutrient for DNA synthesis, repair, and methylation, as well as for cell growth and division. However, they differ in their sources, chemical structures, and how they are metabolized by the body.

Folate

1. Sources: Leafy green vegetables (spinach, kale), legumes, fruits (oranges, avocados), and liver.

2. Absorption and Metabolism:

• It is metabolically active but needs to be converted into tetrahydrofolate (THF) and eventually 5-methyltetrahydrofolate (5-MTHF) to be used by the body.
• This process happens efficiently in individuals with normal enzyme function, particularly the MTHFR enzyme.

3. Bioavailability: Natural folate is less stable and may lose potency when exposed to sunlight or heat during food preparation.

Folic Acid

1. Sources: Multivitamins, fortified cereals, bread, and pasta.

2. Absorption and Metabolism:

• It requires conversion into dihydrofolate (DHF) and then to tetrahydrofolate (THF) before it can proceed to form 5-MTHF, the active form used in methylation and DNA synthesis.
• People with MTHFR genetic variations may struggle to efficiently convert folic acid into its active form.

3. Bioavailability: Folic acid is more stable and has higher bioavailability in supplements and fortified foods compared to natural folate.

Key Differences

Why Folate Matters in Methylation

Folate plays a critical role in DNA methylation and overall cellular function, supporting processes like gene expression, DNA repair, and the methylation cycle.

Folic acid, the synthetic form of vitamin B9, is widely used in supplements and food fortification to prevent neural tube defects during pregnancy and to address deficiencies in populations with low dietary folate intake. However, individuals with MTHFR gene variants (such as C677T) may have difficulty converting folic acid into its active form, 5-methyltetrahydrofolate (5-MTHF), which is necessary for proper methylation.

For those with genetic variations, taking active forms like 5-MTHF supplements is often a more effective option than relying on standard folic acid. 

MTHFR SNPs That Impact Folate Metabolism

• C677T (rs1801133): This variant reduces the efficiency of the MTHFR enzyme by up to 70%, significantly impairing the conversion of folate into its active form, 5-methyltetrahydrofolate (5-MTHF).
• A1298C (rs1801131): This variant affects enzyme activity, primarily influencing the methylation cycle and neurotransmitter regulation through folate pathways. It moderately reduces MTHFR enzyme activity, especially in individuals with two copies of the A1298C allele (homozygous) or in those carrying both the C677T and A1298C variants (compound heterozygous).

Recommended Sources of Folate for Individuals with MTHFR Variants

• Food Sources: Leafy greens (e.g., spinach, kale), avocados, and lentils.
• Supplements: Methylated folate (5-MTHF) is recommended for individuals with MTHFR variants to ensure optimal absorption and utilization.

How to Test for MTHFR Variants

Understanding your MTHFR status is key to making personalized dietary and supplement choices that support your unique health needs. Genetic testing can identify whether you carry the C677T or A1298C variants, providing crucial insights into how your body processes folate.

With the Geneus DNA Premium Package, you gain access to cutting-edge genetic analysis that includes MTHFR variant testing and guidance on optimizing your folate intake, along with over 500 health insights covering nutrition, wellness, fitness, and more. Take the guesswork out of your health decisions and gain a comprehensive understanding of your unique genetic profile and make smarter, science-based decisions for your health.