Difference between folate and folic acid
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Understanding the Difference Between Folate and Folic Acid
Introduction to Folate and Folic Acid
Folate and folic acid are terms often used interchangeably, but they refer to different forms of vitamin B9. Folate is the naturally occurring form found in various foods, while folic acid is the synthetic form used in supplements and fortified foods .
Natural Folate: Sources and Bioavailability
Folate, also known as vitamin B9 or folacin, is a water-soluble B vitamin found in a wide variety of foods such as vegetables, fruits, nuts, beans, dairy products, meats, eggs, seafood, and grains. However, only about 50% of the folate naturally present in food is bioavailable, meaning that the body can absorb and use it efficiently. Folate is essential for DNA replication, amino acid synthesis, and vitamin metabolism.
Synthetic Folic Acid: Usage and Benefits
Folic acid, the synthetic and oxidized form of folate, is primarily incorporated into fortified foods and dietary supplements to prevent folate deficiency. It is more stable and has higher bioavailability compared to natural folate, with studies indicating that the bioavailability of food folates is approximately 80% of that of folic acid. Folic acid is crucial for producing and maintaining new cells and preventing DNA changes that may lead to cancer.
Health Implications of Folate and Folic Acid
Folate Deficiency
Folate deficiency can lead to several health issues, including anemia, peripheral neuropathy, insomnia, irritability, depression, Alzheimer's disease, cardiovascular disease, and congenital abnormalities such as neural tube defects (NTDs) in fetuses . Severe folate deficiencies are seen in conditions like hereditary folate malabsorption and cerebral folate deficiency.
Folic Acid Supplementation
Folic acid supplementation, especially around the time of conception, is known to reduce the risk of NTDs in offspring . The U.S. Public Health Service recommends that women consume 400 µg of synthetic folic acid daily before becoming pregnant to reduce the risk of NTDs. However, the benefits of folic acid supplementation for other diseases remain unclear and require further investigation.
Bioavailability and Efficacy
Recent studies have shown that folic acid and natural folates have different plasma response kinetics, which affects their bioavailability and efficacy in the body. For instance, a 16-week study found that the relative increase in plasma folate concentration from food folates was lower compared to folic acid and (6S)-5-methyltetrahydrofolic acid, a natural folate form. Additionally, supplementation with (6S)-5-methyltetrahydrofolic acid appears to be as effective as folic acid in maintaining maternal folate status while reducing unmetabolized folic acid in maternal plasma.
Conclusion
In summary, while both folate and folic acid are forms of vitamin B9 essential for various bodily functions, they differ in their sources, bioavailability, and impact on health. Natural folate is found in a variety of foods but has lower bioavailability, whereas synthetic folic acid is more stable and efficiently absorbed. Both forms are crucial in preventing folate deficiency and associated health issues, with folic acid being particularly important for reducing the risk of neural tube defects during pregnancy. Further research is needed to fully understand the broader health implications of folic acid supplementation.
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