Folate VS folic acid: Nutritionist explains the difference, benefits for pregnancy

New Delhi: Pregnancy is a time when expectant mothers need to prioritize their health and especially nutritional intake. Folic acid and folate have the most vital role among many other essential nutrients for a healthy pregnancy. However, the terms often being used interchangeably create confusion. Understanding the differences between folate and folic acid is necessary for optimizing nutritional strategies, particularly for pregnant women, whose needs for this vital nutrient are heightened.

Priyanka Goenka, Nutritionist at Dame Health, delved into the biochemical distinctions, health benefits, and potential impacts of these forms of vitamin B9, aiming to clarify their roles in maintaining health and preventing deficiencies.

Water-soluble Vitamin B9 has various forms. It is more commonly called Folate or L-methylfolate. Folic acid is also one of the many forms of Vitamin B9 or Folate. While folate is the natural form found in foods, folic acid is the synthetic form used in supplements and fortification of foods.

Some of the good natural sources of folate/folic acid are as follows:

Green leafy vegetables like spinach
Legumes like chickpeas, lentils, and black beans
Fruits like oranges and banana
Nuts and seeds like sunflower and almonds
Whole grains like quinoa and brown rice
Vegetables like broccoli
Seafood like salmon

While both may have similar health benefits, their absorption and utilization differ in the body. Folate can be directly utilized, whereas folic acid needs to undergo enzymatic conversion to become active before being utilized.

The conversion from folic acid to folate involves two steps:

Folic acid is converted into dihydrofolate (DHF) and then into tetrahydrofolate (THF) with the help of an enzyme called dihydrofolate reductase (DHFR).
Finally, another enzyme called methylenetetrahydrofolate reductase (MTHFR) turns THF into the active form known as 5-MTHF.

A few health benefits are listed below:

Prevents neural tube defects like spina bifida in the baby.
Prevents heart abnormalities, cleft palate, and cleft lip.
Lowers the risk of anaemia, miscarriage, premature deliveries, and low birth weight.
Supports the production of red blood cells and DNA.

In conclusion, while folate and folic acid are both crucial for health, understanding their differences helps make informed dietary choices. For individuals with increased needs or dietary limitations, folic acid supplements can be beneficial, but it’s essential to consult a healthcare provider before starting any supplement regimen. Pregnant women, in particular, should pay close attention to their folate levels to support fetal development and prevent deficiencies. By balancing natural dietary sources with appropriate supplementation if needed, you can maintain optimal health and prevent potential deficiencies. Prioritize folate in your nutrition plan to enhance overall well-being and support vital bodily functions.