Folate and Folic Acid are different? Which one to take?

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Some wonder what are the difference between Folate and Folic Acid and some may say “So what? they`re all the same”.

Well, they`re not.

To begin with, Yes Folate and Folic Acid are both forms of water soluble B vitamin, However their function and origin differs.

“Folate” is natural form of vitamin B that are present in food.
While “Folic Acid” is a synthetic form(man-made) of vitamin B which are often used in health supplements and fortification of food.

You may think that Folic Acid being a synthetic form of vitamin B mean that Folic Acid is bad and Folate, a natural vitamin B is good.

You may think of that because words like natural and whole foods sounds good and many blogs out there saying so.

Most of time yes, But this time its not the case. This time Folic Acid are better.

Why?

As I mentioned earlier, “Folic Acid are often used in health supplements and fortification of food”. 

They are even recommended by WHO to pregnant women and menstruating women, the ones who needed folate most.[1,2]

Here`s the reason why.

1.Biochemical activity (Stability)

Natural folate rapidly lose activity in foods over a period of time, during harvesting, storage, processing, and preparation. 

On the other hand, synthetic form of folate(Folic Acid)  is almost completely stable for months or even years. This is because pteridine (2-amino-4-hydroxypteridine) ring is not reduced, it is very resistant to chemical oxidation.[3]

2.Bio-availability (Absorption)

Dietary Folate consist of two species, “Polyglutamate” and “Monoglutamate”
Polyglutamate is the natural form of folate and Monoglutamate is the synthetic form of folate.

In the small intestine, folate polyglutamate is deconjugated to the monoglutamate form before absorption takes place, thereby reducing the bio-availability of natural folates by as much as 25-50 percent. In contrast, an already monoglutamate form, synthetic folic acid appears to have a bio-availability of close to 100 percent.[3]

[Bottom Line]

Some says “The healthiest dietary sources of folate are whole foods”, Some says not. That proves that there are as many opinions as there are people. That`s why there is WHO to support and guide us what really is to consider.
My point is, lets follow recommendations of the experts, thats what they do to maintain peoples health around the world.[1,2]

[Reference]

1.)WHO.Daily iron and folic acid supplementation during pregnancy.http://www.who.int/elena/titles/guidance_summaries/daily_iron_pregnancy/en/.Accessed on June 9, 2017.

2.)WHO.Intermittent iron and folic acid supplementation in menstruating women.http://www.who.int/elena/titles/guidance_summaries/iron_women/en/.Accessed on June 9, 2017.

3.)FAO CORPORATE DOCUMENT REPOSITORY.Human Vitamin and Mineral Requirements.http://www.fao.org/docrep/004/y2809e/y2809e0a.htm#bm10.1.Accessed on June 21, 2017.