Folate vs. Folic Acid
BioGenesis Natural Australia
Optimum folate levels are vital for fertility and pregnancy development. But which form of supplement is better?
If a woman is planning a pregnancy, or is already pregnant, one of the first things she will do is to start taking a folic acid supplement. However, if she is one of the 40 percent of the global population with a specific gene mutation called MTHFR polymorphism that reduces the metabolisation of folic acid, taking this all- important supplement may not provide the daily required dosage of active folate. What is folate? Folate is the generic term for vitamin B9, a water-soluble vitamin that includes compounds essential for rapid cell growth and division, maintaining new cells, and making DNA and RNA. Recent data suggest the need to distinguish between naturally occurring folates and folic acid (FA), terms often used interchangeably, both by practitioners and consumers, causing confusion. People cannot synthesise folate and, due to its water-soluble nature, the body stores are limited and must be obtained from the diet or supplementation. Folate includes a group of structurally related compounds: Naturally occurring folates Found in green leafy vegetables, sprouts, fruits, brewer’s yeast and animal liver, it is exceedingly difficult for most people to get the
daily recommended amount of folate through food alone. Further, food folates are unstable and can be oxidised (by heat, light, and/or metal ions), so cooking reduces bioavailability. Folic acid (FA) The synthesised form added to dietary supplements and fortified foods. 5-methyltetrahydrofolate (methylfolate, 5-MTHF, or (6S)-5-MTHF) The biologically active form, available in small amounts in foods and as a food ingredient. Methylfolate has been examined as a better alternative to folic acid supplementation, especially for those expressing MTHFR polymorphism. What about folic acid? Although used interchangeably, folic acid and active folate are different. To become biologically active, biologically inactive folic acid must undergo several transformation steps where the body uses specific enzymes to convert it into 5-MTHF, the biologically active form that the body uses.
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ISSUE 67 • 2023
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