Folate is the natural form found in food, while folic acid is synthetic and may not be efficiently processed by everyone. This blog explores the differences between folate and folic acid, how your genetics impact absorption, and how to choose the right supplements.

What are Folate and Folic Acid?

Both are forms of vitamin B9, which is essential for DNA synthesis, repair, and methylation, as well as for supporting cell growth and division. However, their sources, chemical structures, and how the body processes them differ.

Folate

1. Definition: Folate is the natural form of vitamin B9 found in foods.
2. Sources: Leafy green vegetables (spinach, kale), legumes, fruits (oranges, avocados), and liver.
3. Structure: Folate is a group of naturally occurring compounds that vary in their chemical forms.
4. 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.

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

Folic Acid

1. Definition: Folic acid is the synthetic form of vitamin B9, often found in supplements and fortified foods.
2. Sources: Multivitamins, fortified cereals, bread, and pasta.
3. Structure: Folic acid is a single, synthetic compound.
4. Absorption and Metabolism:

• It requires conversion into dihydrofolate (DHF) and then into active forms like 5-MTHF.
• However, the conversion of folic acid is less efficient, and excess unmetabolized folic acid can accumulate in the bloodstream, which might have adverse effects in some individuals.
• People with MTHFR genetic variations may struggle to efficiently convert folic acid into its active form.

5. 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 is essential for DNA methylation and cellular function. Folic acid is widely used in supplements and fortification to prevent neural tube defects in pregnancy and address deficiencies in populations with low dietary folate intake. However, individuals with MTHFR variants (like C677T) may struggle to convert synthetic folic acid into the active form, 5-MTHF. For this reason, individuals with genetic variations, active forms like 5-MTHF supplements may be a better choice than standard folic acid.

MTHFR SNPs That Impact Folate Metabolism

• C677T (rs1801133): Reduces MTHFR enzyme efficiency by up to 70%, significantly impairing the conversion of folate into its active form (5-MTHF).
• A1298C (rs1801131): Affects enzyme activity, primarily influencing the methylation cycle and neurotransmitter regulation through folate pathways. It moderately reduces the activity of the MTHFR enzyme, particularly when combined with another A1298C allele (homozygous) or when present alongside the C677T variant (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. 

Conclusion
Choosing the right form of folate is crucial, especially if you have MTHFR mutations. With Geneus DNA, you can unlock insights into your genetics and find the best nutritional solutions for your body.

References:

• Maya Clinic. Folate (folic acid)
• BioCare. Methyl B Complex