Oleksandra Yagello / Getty Images
Folate is a naturally occurring water-soluble B vitamin.
Additionally, folate is not as stable as folic acid.
Heat and light can break down folate during cooking.
Oleksandra Yagello / Getty Images
This is why folic acid is used to restore vitamin B9 in the body.
Folate is a water-soluble vitamin found mostly in green vegetables.
It is the form of vitamin B9 that is found naturally in food.
What Is Folic Acid?
Folic acid is the synthetic form of folate that is used to fortify foods and to manufacture supplements.
This fortification program has helped to increase mean folic acid intake and reduce the incidence of NTDs.
However, several prenatal vitamins may contain as much as 1,000 mcg.
How Is Folic Acid Added to Foods?
Flour, a key ingredient in grain products, is made from wheat in a process called milling.
During the milling process, some nutrients are lost.
These include thiamine, riboflavin, niacin, vitamin B6, folic acid, and iron.
To compensate for these nutrient losses, vitamins are added back in amounts similar to what is lost.
The flour is then referred to as “enriched” flour.
About 95% of flour in the United States is enriched.
Fortification triggers when vitamins are added in amounts greater than what is lost in the milling process.
Folic acid is added in amounts mandated by the FDA to reduce the incidence of NTDs.
Folic acid is not sprayed on the crops, as some have suggested.
Supplementing folic acid is not risk-free, but to date, the research suggests little risk.
Possible risks include:
Just because some folic acid has benefits, more is not better.
Which throw in of Vitamin B9 Should You Choose?
Obtaining folate from foods is the preferred way of meeting folate requirements.
However, some people may not get enough folate in their diet.
This is particularly important for females who are or are planning to become pregnant.
The benefit of folate in preventing NTDs occurs in the fourth week of pregnancy.
Supplementing 400 mcg of folic acid daily in early pregnancy helps to prevent NTDs.
Supplements of folic acid are usually in the fully oxidized monoglutamate form.
Some supplements are in the monoglutamyl form, 5-MTHF.
Less is known about the 5-MTHF form of folic acid.
Does MTHFR Polymorphism Affect Supplement Choice?
MTHFR polymorphism is agenetic variation of the MTHFR gene.
The variant can reduce the body’s ability to absorb and process folic acid.
Due to this, some people take 5-MTHF (the active form of folate) supplements instead.
However, folic acid supplementation, especially for NTD prevention, is recommended regardless of MTHFR genotype.
As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
Summary
Folate is an essential nutrient needed in the body.
Fortifying foods with folic acid has been a successful public health measure to reduce the incidence of NTDs.
Supplementation of at least 400 mcg folic acid daily is recommended for before and during pregnancy to prevent NTDs.
Additional benefits of increased folate intake have also been recognized but further research is still needed.
National Institutes of Health Office of Dietary Supplements.Folate.
2016;5(8):e003768.
2020;12(10):3138. doi: 10.3390/nu12103138
The Grain Foods Foundation.The Milling Process.
2012;2(1):e000653.
doi:10.1136/bmjopen-2011-000653
National Toxicology Program.NTP Monograph: Identifying Research Needs for Assessing Safe Use of Higher Intakes of Folic Acid.
