These terms are often used interchangeably, but there are important differences for this essential nutrient.

In a nutshell, folate is naturally occurring and found in foods, and is the active form of vitamin B9. Folic acid, on the other hand, is synthetic, non-active form of B9 found only in supplements and fortified foods.

The most important difference between these two compounds is that folate is easily absorbed and utilised by cells, whereas folic acid (supplementation) must be converted before it’s available to be used by the body.

Why this matters

The conversion is not a straightforward process, and research has found it’s dependent on specific enzymes in the body. Some people, with reduced enzyme function, wouldn’t even be aware they are having a poor response to their supplementation. This has been linked to neural tube defects, down’s syndrome and spontaneous abortion. It also impacts the cardiovascular system, with increased risk of heart disease and stroke.

Folate is one of the most common vitamin deficiencies.

Modern processed diets are low in folate and most people don’t eat enough foods rich in folate like vegetables and whole grains.

Why you need Folate (B9)

Folate plays a huge role in our body and is necessary for:

Cell growth: Vitamin B9 is essential for DNA/RNA synthesis in growing and dividing cells. This means the function and development of every cell, tissue and system in the body is dependant on folate – hugely important from everything to red blood cells to replenishing cells that line the digestive tract.

Protein metabolism: Folate plays a central role in protein metabolism through conversion of amino acids (the building blocks of protein) particularly homocysteine to methonine – if this doesn’t happen, it means a higher risk of cardiovascular disease. Folate has been used for the prevention of atherosclerosis (thickening of artery walls)

Fetal growth and development: Folate is essential for normal fetal development, particularly in the formation of the central nervous system (brain and spinal cord). Studies have shown that folic acid supplementation taken one-month prior conception and throughout pregnancy can significantly reduce the risk of neural tube defects (eg Spina bifida), as well as autism and language delay. Men need adequate folate levels just as much as women, and low levels in men increases the risk of birth defects.

Main reasons for folate depletion:  

• Low dietary sources of folate – particularly vegetables and whole grains
• Commonly used drugs impair folate levels such as aspirin, antacids, oral contraceptive pills and antibiotics
• Smoking
• Stress – chronic
• Many chronic diseases, including psoriasis, anaemia, infections of the digestive or respiratory tracts and cancer. Liver disease also interferes with folate metabolism.
• Heavy alcohol consumption interferes with absorption, impairs conversion and increases excretion
• Deficiency of vitamin C accelerates depletion of folate reserves

Best way to increase & maintain folate levels:

I recommend increasing food sources of folate as they are readily absorbed, and making sure your food choices are organic because of the rich nutrient content. Also, look at reducing your folate depletion.

Pre-conception care: I recommend organic food sources of folate plus supplementation with calcium folinate, which is activated B9.

Food sources of folate:

Green leafy vegetables (esp spinach & beets), enriched cereals, lentils and other legumes, egg, organ meats, wheat germ

B9 and B12 – the perfect match

Vitamin B12 is vital in the activation of B9.

When there is not enough B12, folate becomes trapped and can’t be activated causing folate deficiency. So it’s not enough to just have enough B9 in the diet, we need adequate B12 to fully utilise its therapeutic effect.

Food sources of B12 (cobalamin)

Kidney, liver, molluscs, poultry, crustaceans, fish, fortified cereals, eggs, dairy, soymilk

When was the last time you ate foods rich in folate and B12?

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