Folate is a B vitamin that helps keep cells working right. It also helps prevent pregnancy problems and serious health issues. You might see two types of folate in supplements: folic acid and methylfolate. They both give folate, but they work differently in the body.
Folic acid is made in labs and is in many supplements and foods. It needs to be changed in the body to work. Methylfolate, or 5-MTHF, is the active form of folate. It can be used by the body without needing to be changed.
Choosing between folic acid and methylfolate depends on how well your body absorbs them. Methylfolate might be better for people with certain gene changes. Knowing the differences helps you pick the right folate supplement for you.
Table of Contents
Understanding the Importance of Folate in the Body
Folate, also known as vitamin B9, is vital for our health. It helps with cell function and prevents serious health problems, like during pregnancy.
Role of Folate in Maintaining Normal Cellular Function
Folate is key for cell function in our bodies. It helps with DNA creation, which is important for cell growth. It also aids in making red blood cells, preventing anemia. Having enough folate is important for our health.
Studies show our bodies have about 15 to 30 mg of folate, with half in the liver. Having more than 3 ng/mL of serum folate and 140 ng/mL of erythrocyte folate shows we have enough.
Folate’s Impact on Pregnancy and Neurodevelopmental Complications
Folate is very important during pregnancy. It helps in the growth of the fetus. It can prevent serious birth defects, like neural tube defects, which affect the brain and spinal cord.
In the first 3 months of pregnancy, we need more folate. We should get at least 600 mcg, with 400 mcg from supplements. Prenatal vitamins have 800-1,000 mcg of methylfolate or folic acid to help the baby’s brain grow.
Folate Deficiency and Serious Medical Conditions
Folate deficiency can cause many health issues. It can lead to pregnancy problems, neural tube defects, and more. It can also cause anemia, heart disease, cancer, cognitive decline, and depression.
Eating right and taking supplements can help avoid these problems. It keeps us healthy and well.
“Folate is a critical nutrient that supports various aspects of health, from cellular function to fetal development. Maintaining adequate folate levels is essential for preventing serious health complications and promoting overall well-being.”
Dietary Sources of Folate
Folate is a key B vitamin found in many foods. Adding folate-rich foods to your diet helps meet daily needs and keeps you healthy. Let’s look at some top folate sources.
Folate-Rich Foods: Dark Green Leafy Vegetables, Sprouts, and More
Dark green leafy veggies are full of folate. Raw spinach has 58.2 mcg, or 15% of the Daily Value (DV). Other greens like broccoli, Brussels sprouts, and asparagus are also great sources.
- Broccoli (57 mcg per cup, raw)
- Brussels sprouts (47 mcg per half-cup, cooked)
- Asparagus (134 mcg per half-cup, cooked)
Legumes are also packed with folate. Cooked lentils have 358 mcg, which is 90% of the DV. Kidney beans and black-eyed peas are also good choices.
Fruits like oranges, papayas, and avocados also boost folate intake. A large orange has 55 mcg (14% DV), and half an avocado has 82 mcg (21% DV).
Recommended Dietary Allowances (RDAs) for Folate
The folate needs change with age and life stage:
| Age/Life Stage | RDA (mcg DFE) |
|---|---|
| Birth to 6 months | 65 |
| Infants 7–12 months | 80 |
| Teens 14–18 years | 400 |
| Adults 19+ years | 400 |
| Pregnant women | 600 |
Women who might get pregnant should take an extra 400 mcg of folic acid daily. This helps prevent neural tube defects in babies. Teen girls and women of childbearing age are at higher risk of folate deficiency.
Eating a variety of folate-rich foods helps meet your folate needs. This supports your health and well-being.
Folic Acid: The Synthetic Form of Folate
Folic acid is a man-made version of folate found in fortified foods and supplements. It’s not the natural folate but is used because it’s stable and cheap.
In the U.S. and many other countries, adding folic acid to food is required. This helps prevent birth defects. Adults need 400 µg/day of folate, and women should get 600 µg/day.
Folic Acid in Dietary Supplements and Fortified Foods
Folic acid supplements are easy to find and often suggested for those who need more folate, like pregnant women. They come in tablets, capsules, and liquids. Foods like breakfast cereals, bread, pasta, rice, and flour are also fortified with folic acid.
Conversion of Folic Acid to Its Metabolically Active Form
To use folic acid, the body must change it into 5-methyltetrahydrofolate (5-MTHF). This process is helped by the enzyme dihydrofolate reductase (DHFR). But, how well this happens can differ from person to person.
| Form of Folate | Percentage of Total Folate |
|---|---|
| 5-Methyltetrahydrofolate (5-MTHF) | 90% |
| Other folate derivatives | 10% |
More than 90% of folate is in the form of 5-methyltetrahydrofolate (5-MTHF), which is the predominant active metabolite after the intake of folic acid.
Even though folic acid is key, some might find other folate types, like methylfolate, more helpful. We’ll look at these options next.
Methylfolate: The Biologically Active Form of Folate
Methylfolate, also known as 5-methyltetrahydrofolate (5-MTHF), is the active form of folate your body can easily use. It’s different from synthetic folic acid because it doesn’t need to be converted by the DHFR enzyme. This makes it a more efficient and effective choice for many people.
5-Methyltetrahydrofolate (5-MTHF) as the Predominant Active Metabolite
5-MTHF is the main form of folate in our blood and is key for many bodily functions. It helps make red blood cells, DNA, and neurotransmitters like serotonin and dopamine. These are important for a healthy mood and nervous system.
Studies show that 40% to 60% of people have genes that make it hard to turn folic acid into its active form, L-methylfolate. This means many can’t use folic acid supplements well. Methylfolate is a better choice for keeping folate levels right in the body.
Advantages of Methylfolate Over Synthetic Folic Acid
Methylfolate has several benefits over synthetic folic acid:
- Better bioavailability: Methylfolate is easily absorbed by the body, unlike folic acid which needs to be converted in the liver.
- Fewer potential side effects: Unchanged folic acid can build up in the blood and cause problems. Methylfolate doesn’t have this risk.
- Targeted support for specific conditions: Methylfolate is great for people with MTHFR gene mutations, pregnant women, and those with mental health issues.
The table below shows how different folate forms are absorbed by the body:
| Folate Form | Bioavailability |
|---|---|
| Food Folate | 50% |
| Folic Acid | 85% |
| Methylfolate (5-MTHF) | 100% |
When picking a folate supplement, methylfolate is a good choice, even more so if you have an MTHFR gene mutation. It ensures better absorption and use of this important nutrient. Talk to your healthcare provider to find the best folate supplement for you.
Methylfolate vs Folic Acid
Choosing the right folate form can be confusing. You might wonder about methylfolate and folic acid. Both are folate types, but they work differently in your body.
Methylfolate is the active form of folate that your body can easily use. Folic acid, on the other hand, needs to be changed into its active form. This change might not happen well in everyone, like those with certain MTHFR gene changes.
Studies show methylfolate helps with health issues. In one study, people taking 15 mg/day of L-methylfolate felt better than those taking a placebo. It’s also safe compared to other depression drugs, making it a good choice for some.
| Characteristic | Methylfolate | Folic Acid |
|---|---|---|
| Form | Biologically active | Synthetic |
| Absorption | Readily absorbed | Requires conversion |
| Genetic Variations | Suitable for MTHFR polymorphisms | May be less effective |
| Tolerance | Well-tolerated | May cause side effects in some individuals |
Folic acid is common in foods and supplements, but methylfolate might be better for some. It’s best to talk to a doctor to find out what’s right for you.
Methylfolate Supplements: Quatrefolic®
Quatrefolic® is a top choice for folate supplements. It has the glucosamine salt of (6S)-5-methyltetrahydrofolate (5-MTHF). This makes it more soluble and easily absorbed by the body than other folates.
It’s great for people with MTHFR gene issues. These genes can make it hard for the body to use folic acid. Many people worldwide have trouble using folic acid from food or supplements.
Quatrefolic® is designed to be easily absorbed by the body. Unlike folic acid, it doesn’t build up in the blood as unmetabolized folic acid (UMFA). This helps avoid slowing down folate production.
Glucosamine Salt of (6S)-5-Methyltetrahydrofolate (5-MTHF) in Quatrefolic®
The glucosamine salt of (6S)-5-MTHF in Quatrefolic® is very stable and easily absorbed. It’s mainly taken up in the small intestine. This ensures the body gets the folate it needs.
| Folate Form | Bioavailability | Recommended Dosage |
|---|---|---|
| Quatrefolic® (6S)-5-MTHF | High | 400-1000 mcg per day |
| Folic Acid | Low | 400-800 mcg per day |
| Food Folates | Moderate | Varies by source |
When picking a folate supplement, think about the recommended daily amount. Adults need 400 mcg DFE per day, says the National Institute of Health. Foods like spinach offer about 160 mcg, but supplements often have more to fix deficiencies.
Choosing Quatrefolic® means your body gets the best form of L-methylfolate. This supports methylation and overall health.
Benefits of Methylfolate Supplementation
Methylfolate supplements offer many benefits, mainly for those with health issues. They give the body the active folate form. This helps improve body functions and prevent folate deficiency problems.
Reducing Symptoms of Vitamin B12 Deficiency
Methylfolate supplements help reduce vitamin B12 deficiency symptoms. Folate and vitamin B12 are key in the methylation cycle. This cycle is vital for cell health. Low vitamin B12 can cause homocysteine buildup, linked to health problems.
By taking methylfolate, you can lower homocysteine levels. This helps ease symptoms of vitamin B12 deficiency.
A 2019 study showed methylfolate reduced depression symptoms by 25% in people with specific MTHFR gene variants. In 2012, a trial found 15,000 mcg of l-methylfolate was better than 7,500 mcg for treating depression.
Preventing Negative Effects of Unconverted Folic Acid
Methylfolate supplements also prevent unconverted folic acid’s negative effects. When you take folic acid, your body must convert it to methylfolate. But, some people struggle with this conversion, leading to unconverted folic acid buildup.
This buildup can hide vitamin B12 deficiency symptoms and cause health issues. Methylfolate supplements provide the active folate form. This ensures your body gets folate without the risk of unconverted folic acid.
“Methylfolate supplementation can be a game-changer for those struggling with vitamin B12 deficiency or concerned about the potential negative effects of unconverted folic acid. By providing the active form of folate, methylfolate can help optimize overall health and well-being.”
Methylfolate and Pregnancy
Adequate folate intake is key during pregnancy to help the fetus grow and prevent defects. When picking prenatal supplements, look at the folate type. Methylfolate might be better than folic acid, which is common, for women with certain genes.
About 40% to 60% of people have genes that make it hard to use folic acid. Women taking methylfolate in their supplements had better hemoglobin levels at the end of the second trimester and at delivery. This was compared to those taking folic acid.
L-methylfolate is active and works well by raising folate levels and lowering homocysteine. A study showed that women taking folic acid, l-methylfolate, or half the dose of l-methylfolate saw these benefits. The half dose had a smaller increase in folate levels.
| Study Group | Supplement | Plasma Folate | Homocysteine |
|---|---|---|---|
| Group 1 | Folic Acid | Increased | Decreased |
| Group 2 | L-Methylfolate | Increased | Decreased |
| Group 3 | Half Dose L-Methylfolate | Increased (smaller) | Decreased |
When picking a prenatal supplement, choose one with enough folic acid (or methylfolate), vitamin B12, and iron. Talk to your healthcare provider about the best folate form and amount for you, if you have a certain gene.
“There is a lag of 15 years or more between scientific research and official recommendations, highlighting the slow adoption of new evidence by major medical organizations.” – Expert Opinion
Remember, l-methylfolate is the active folate form and doesn’t hide vitamin B12 deficiency like folic acid does. By picking the right folate in your prenatal supplements, you can get the most folate and support a healthy pregnancy.
Methylfolate and MTHFR Gene Polymorphisms
The MTHFR gene is key in how our body uses folate. Changes in this gene can affect how well we use folate. The C677T mutation is common in the U.S.
People with the MTHFR 677 TT genotype have about 16% less folate in their blood than those with the CC genotype. This is because they can’t turn folic acid into L-methylfolate as well. Those with the C/T genotype have a 35% drop in MTHFR enzyme activity. Those with the T/T genotype see a 70% drop.
Impaired Folate Metabolism Due to MTHFR Gene Variants
MTHFR gene variants can lead to health issues. Folate is vital for cell function, pregnancy, and preventing brain problems. Low folate levels can cause serious health problems.
It’s interesting that MTHFR C677T variant rates differ by ethnicity in the U.S. Hispanics are more likely to have it than non-Hispanic Whites and Blacks. But, having this variant doesn’t mean you should avoid folic acid.
Methylfolate Supplementation for Individuals with MTHFR Polymorphisms
Methylfolate supplements can help those with MTHFR variants. They provide folate directly, without needing the MTHFR enzyme. Some research shows they can also help with depression.
There’s no set dosage for folic acid or L-methylfolate for MTHFR variants. But, 400 mcg of folic acid daily can boost blood folate levels. This is crucial for preventing birth defects.
But, too much folic acid can hide vitamin B12 deficiency symptoms. It’s important to find the right balance. Always talk to a doctor about the best supplements for you.
Choosing the Right Folate Supplement
When picking folate supplements, think about your personal needs and health. Folic acid is common, but methylfolate, like Quatrefolic®, might be better for some.
About 40% of people worldwide have a gene that affects folate use. This gene can make it hard for the body to use folate. For these folks, methylfolate supplements are a good choice. They give folate directly, without needing conversion.
Folate shortages happen for many reasons. These include not getting enough from food, needing more, or problems with how the body uses it. The amounts needed are:
- 400 μg/day for adults
- 600 μg/day for women of childbearing age
Pregnant women need 600 micrograms of folic acid every day. This should start a month before they get pregnant and keep going. Prenatal vitamins with 400 micrograms of folic acid are suggested for all expecting parents. These vitamins help prevent birth defects and keep pregnant women from getting folate-deficiency anemia.
“Despite the FDA mandate, around 20% of individuals with ovaries of reproductive age in the US are still not receiving sufficient folate, with approximately 3,000 births annually being affected by NTDs.” – The American College of Obstetricians and Gynecologists (ACOG)
Choosing the right folate supplement is important. Always talk to a healthcare professional. They can figure out the best type and amount for you. They’ll look at your diet, health, and any genetic issues like MTHFR polymorphisms.
Potential Side Effects and Interactions
Folate supplements are usually safe, but it’s good to know about possible side effects and drug interactions. Some people might feel stomach discomfort or allergic reactions. Always talk to a doctor before starting any new supplement, if you have health issues or take medicines.
L-methylfolate can cause allergic reactions, gas, bloating, nausea, and bad taste. You might also feel less hungry, overactive, or have trouble concentrating. Everyone reacts differently, so watch how your body reacts to the supplement.
Drug Interactions with Folic Acid Supplements
Folic acid supplements can affect how some medicines work, like anticonvulsants and methotrexate. This can make the medicines less effective or cause bad side effects. Quatrefolic® is a methylfolate supplement that might be safer because it’s in an active form. Still, always check with a doctor about possible drug interactions.
Here are some more things to think about with L-methylfolate supplements:
- Don’t use L-methylfolate alone for anemia if you also have a vitamin B12 deficiency.
- Using L-methylfolate for a long time might lower your vitamin B12 levels.
- It’s best to have a doctor watch you while you’re taking L-methylfolate.
Pregnancy and breastfeeding are special times for L-methylfolate. Pregnant women need more folate, and taking L-methylfolate can help both mom and baby. Research shows that more folate during pregnancy can lower the risk of birth defects of the brain and spine.
Conclusion
Choosing between methylfolate and folic acid depends on your health needs. Both can help your health, but methylfolate is better for some people. It’s more easily used by the body, which is good for those with certain genetic issues.
About 40% of people worldwide have a genetic issue that affects folate use. For them, methylfolate is a better choice. It helps keep folate levels right and supports health. Always talk to a doctor before starting any supplements.
It’s key to keep folate levels up, whether with food or supplements. This helps cells grow right, prevents birth defects, and keeps you healthy. Knowing the difference between methylfolate and folic acid helps you pick the best supplement for you.
FAQ
What is the difference between folic acid and methylfolate?
Folic acid is a man-made version of folate that needs to be changed into 5-MTHF by the body. Methylfolate, on the other hand, is the active form of folate. It is easily absorbed and used by the body without needing to be changed.
Why is folate important for the body?
Folate is key for keeping cells working right, making DNA, and making red blood cells. It’s very important for pregnant women to get enough folate to prevent birth defects. Not having enough folate can lead to anemia, heart disease, and some cancers.
What are the best dietary sources of folate?
Foods rich in natural folate include dark green leafy veggies, sprouts, fruits, brewer’s yeast, and animal liver. But, getting enough folate from food alone can be hard. That’s why many people use supplements.
What are the advantages of methylfolate over folic acid?
Methylfolate is better than folic acid because it’s more easily absorbed and has fewer side effects. It’s the main form of folate in the blood and doesn’t need to be changed by the body, making it more useful.
What is Quatrefolic®, and how is it different from other methylfolate supplements?
Quatrefolic® is a special kind of methylfolate supplement. It’s made with the glucosamine salt of (6S)-5-methyltetrahydrofolate. This makes it very soluble and bioavailable, making it a great choice for folate supplements. It’s good for people with MTHFR gene issues and those who don’t want to take folic acid.
Can methylfolate help with vitamin B12 deficiency?
Yes, methylfolate can help with vitamin B12 deficiency symptoms. Folate and B12 work together in the body. Methylfolate supplements can help prevent the negative effects of unconverted folic acid, like hiding B12 deficiency symptoms.
Is methylfolate safe during pregnancy?
Yes, methylfolate is safe and important during pregnancy. It helps support the baby’s growth and prevents birth defects. Pregnant women, including those with MTHFR gene issues, can use methylfolate supplements like Quatrefolic®. But, always talk to a doctor about the right supplement and dosage.
How can methylfolate help individuals with MTHFR gene polymorphisms?
MTHFR gene issues can make it hard for the body to use folate. Methylfolate supplements can help because they don’t need to be changed by the MTHFR enzyme. This ensures the body gets enough folate, supporting overall health.
What should I consider when choosing a folate supplement?
Think about your health needs when picking a folate supplement. Methylfolate supplements, like Quatrefolic®, might be better for those with MTHFR issues or folic acid side effects. Always talk to a healthcare professional to find the best folate supplement for you.
Are there any potential side effects or interactions with folate supplements?
Folate supplements are usually safe but can cause side effects like stomach upset or allergies in some. Folic acid can also interact with certain medicines, like anticonvulsants and methotrexate. Methylfolate supplements, like Quatrefolic®, might have fewer interactions because they are in their active form.