Are you getting the right form of vitamin B9?
Healthcare providers often recommend supplements rich in folic acid or methyl folate to maintain appropriate levels of vitamin B9.
But which one is the better choice? And is folate the same as folic acid?
Both methylfolate and folic acid are one of the forms of vitamin B9 and play crucial roles in preventing congenital abnormalities during pregnancy and healthy red blood cell generation. However, both the compounds are distinct.
In this blog, we will compare methyl folate and folic acid, exploring their differences and benefits and trying to find which one might be the best fit.
What is Folate: A Glimpse
Folate is an essential B vitamin responsible for proper body function. It helps support various functions, including:
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Red Blood Cell Production: Helps in cell regeneration and creates healthy red blood cells, crucial for oxygen transport throughout the body.
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DNA Synthesis and Repair: Supports DNA synthesis and repair and ensures healthy cell growth and function.
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Prenatal Health: Neural tube abnormalities can be avoided in developing newborns through adequate folate supplementation.
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Heart Health: Vitamin and folate supplement restores heart health and reduces the risk of cardiovascular disease by regulating homocysteine levels.
A Few Natural Sources of Folate
While the human body cannot produce folate, it can be acquired through a balanced diet. Folate is found naturally in several foods, including:
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Green leafy veggies, such as kale, spinach, and romaine lettuce.
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Legumes, found in a variety of beans and lentils.
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Citrus fruits, such as grapefruits and oranges are rich in folate.
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Grains and cereals for breakfast.
Folate Supplements
Some people, especially those with specific medical conditions or dietary limitations, might not get enough folate from their diet. Supplements containing folate can help remedy deficits in certain situations. These general health supplements typically contain folic acid or methylfolate, the bioavailable form of folate.
Folic Acid: A Brief Outline
Folic acid, a synthetic form of vitamin B9, is commonly found in fortified foods like cereals. It is also available as a supplement, a popular way to increase vitamin B9 intake.
However, for your body to utilize folic acid effectively, it must first be converted into its active form, methylfolate. Some individuals, especially those with genetic variations in the MTHFR gene, may have difficulty with this conversion, leading to unmetabolized folic acid.
Potential Issues with Unmetabolized Folic Acid
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Incomplete Conversion: If the consumed folic acid is not fully converted into its active form, it can accumulate in the bloodstream as unmetabolized folic acid. This can lead to various health issues.
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Potential Health Risks: Although more research is needed, some studies indicate that there may be a connection between high levels of unmetabolized folic acid and certain health issues, such as an increased chance of some cancers.
Methylfolate: The Superior Form of Vitamin B9
Methylfolate is often referred to as L-methylfolate or 5-MTHF (5-methyltetrahydrofolate).
Is methyl folate the same as folic acid? No.
Unlike folic acid, methylfolate is the biologically active form of folate and does not require conversion in the body. This makes it a more bioavailable and efficient form of vitamin B9.
Individuals with an MTHFR gene mutation benefit from methylfolate because it bypasses the inefficient conversion process required for folic acid.
Methylfolate vs Folic Acid: Key Differences
Here is the breakdown of key differences between Methylfolate and folic acid:
1) Absorption and Bioavailability:
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Folic Acid: It must undergo multiple steps to be converted into its active form, methylfolate. If the body cannot efficiently perform this conversion (as in the case of an MTHFR mutation), unmetabolized folic acid can accumulate in the bloodstream.
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Methylfolate: Already in active form, it is easily absorbed and utilized by the body.
2) Genetic Factors: Individuals with MTHFR mutations may have difficulty processing folic acid. Methylfolate, on the other hand, bypasses this issue and provides direct support.
3) Supplement Form:
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Folic Acid: Can be found in prenatal vitamins, multivitamins, and fortified foods, such as breakfast cereals, bread, and pasta.
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Methylfolate: Often used in specialized supplements for people with specific health needs or targeted therapy.
4) Potential Health Risks:
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Unmetabolized Folic Acid (UMFA): Excessive unmetabolized folic acid that the body cannot convert can accumulate inside the bloodstream, potentially leading to health issues like a weakened immune system or vitamin B12 deficiency.
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Methylfolate: Since it is already metabolized, it is considered a safer option than folic acid.
5) Side effects: Folic acid's side effects are rare. However, some people may experience nausea, bloating, and loss of appetite. In contrast, folate derived from natural foods is usually safe.
Methylfolate Benefits vs. Folic Acid
Methylfolate has several advantages over folic acid. Here are some of its notable benefits:
1) Better absorption: As the active form of folate, methylfolate is more readily absorbed and utilized by the body.
2) Improved mood and mental health: Methylfolate plays a vital role in producing neurotransmitters such as serotonin, dopamine, and norepinephrine, which contribute to mood balance and mental clarity.
3) Prenatal care: Methylfolate supports fetal development and reduces the risk of neural tube defects during pregnancy, especially those with MTHFR gene mutations.
4) Homocysteine regulation: Methylfolate is more effective than synthetic folic acid at regulating homocysteine levels, a risk factor for cardiovascular disease.
5) No risk of unmetabolized folic acid: Unlike folic acid, methylfolate does not accumulate in the bloodstream, minimizing potential health risks associated with unmetabolized folic acid.
Conclusion: Methylfolate or Folic Acid - Which is Better?
The body requires folate to maintain vitamin B9 levels and optimal functioning. Both folate and folic acid are forms of vitamin B9. However, for people with certain medical issues, particularly those who have mutations in the MTHFR gene, methylfolate might be a better option.
Folic acid is a more affordable and convenient option for many individuals who can efficiently convert it into its active form.
If you are questioning which form of folate is appropriate, consider consulting a healthcare professional. Make an informed choice by evaluating your general health and getting genetic testing for MTHFR mutation.
At Regenavita, we offer high-quality supplements tailored to meet your nutritional needs. Our product, RegenaB12VitalFol, combines the power of methylfolate and vitamin B12 to support energy production, mental clarity, and heart health. Designed for maximum absorption and bioavailability, it is ideal for those seeking an efficient and convenient form of folate.
Frequently Asked Questions
1) What are the symptoms of a methylfolate deficiency?
Methylfolate deficiency symptoms may include shortness of breath, mood swings, irritability, exhaustion, and poor focus. Anemia, weakness, and developmental problems in fetuses or newborns can also result from deficiencies.
2) Can I take methylfolate daily?
Methylfolate can be taken daily. However, it's crucial to adhere to recommended dosages or consult your healthcare provider, especially if you have any underlying health conditions or are taking other supplements.
3) Should I take folate or folic acid for anemia?
If your anemia is due to low folate levels, either folate or folic acid can help. However, methylfolate may be more effective, as it is already in its active form and does not require conversion. Consult a healthcare provider to determine the best option for your specific condition.
4) Can I switch from folic acid supplements to methylfolate?
Yes, you can switch from folic acid to methylfolate. However, a healthcare provider can advise you on whether a switch is necessary.
5) Should I consult a doctor when considering folic acid or folate?
When deciding between folic acid or folate, consider consulting a healthcare provider. A healthcare provider can assess your medical history, nutritional needs, and underlying conditions to ensure you receive the appropriate dosage and minimize the risk of potential side effects or interactions.