How to Choose Between Folate and Folic Acid

Although the terms folate and folic acid are often used interchangeably, they are not the exact same thing. Folate is a naturally occurring vitamin called B9. Folic acid is a man-made, synthetic version of folate, often found in many foods and supplements. Before you go with either option, talk with your doctor for advice. Consider your current health and what exactly you'd like to get out of supplementation. And, remember that you can always make adjustments in any supplementation plan over time.

Method 1

Method 1 of 3:

Taking Folic Acid

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Go with folic acid for a less costly option. Folic acid is more widely incorporated into nutritional supplements and vitamins. This makes it a more cost effective option for people who need folic acid or folate over the long term. Methylfolate is another active form of Vitamin B9, and is easier to metabolize than folate, but is more expensive to purchase. It also naturally occurs in some foods.^{[1]XResearch source}
- You can off-set some of the costs of buying methylfolate by getting these vitamins in bulk. Search online or at your local nutritional supplement store.
2
Consider a folic acid supplement derived from food for a natural product. Only recently supplements have been made using folic acid pulled from fruits, such as lemon peels. The manufacturers use an extraction process to remove the folate from fresh fruit, creating a completely natural product. Most fruit supplements are also certified organic.^{[2]XResearch source}
- Check the label to verify that these fruit-based products are inspected by the FDA. This isn't required for supplements, but it can provide an extra level of consumer protection.
- Other foods that contain folic acid include: legumes, leafy greens, and fortified cereals, rice, and pasta.
3
Adhere to a maximum dosage of 800 mcg of folic acid daily. This is the suggested maximum daily intake of folic acid for both men and women regardless of age. Taking more than this amount can increase the likelihood of experiencing severe side effects. Discuss your dosage levels with your doctor before starting a supplementation program.^{[3]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- When in doubt always remember that it is better to start on a lower dosage and then boost it over time.
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Method 2

Method 2 of 3:

Choosing a Folate Supplement

Although the majority of prenatal vitamins contain folic acid, it can be helpful to take methylfolate in case you have an undiagnosed enzymatic disorder that reduces your absorption of the nutrients. It's also possible that methylfolate can lower the chances that you'll develop anemia during pregnancy.^{[4]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
2
Switch to folate if you suffer from stomach upset. For some people ingesting folic acid in vitamins can cause digestive discomfort and pain. This can lessen if you take your vitamins with water or food, but it might not entirely go away. Methylfolate usually doesn't cause these same side effects, making it a good alternative.
- To determine if folate is to blame for any stomach problems, make note of how often you experience these systems.
Methylfolate is often prescribed in combination with anti-depressant medications, as it helps to enhance their effectiveness. It is also the only type of folate that has been shown to actually interact with brain cells and neurotransmitters, which can impact your mood and mindset.^{[5]XResearch source}
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Method 3

Method 3 of 3:

Following General Best Practices

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Consider any possible interactions with your other medications. Oral contraceptives, diuretics, methotrexate, anticonvulsants, and metformin can all reduce the absorption and effectiveness of folic acid supplements. Methylfolate doesn't typically interact with any medications, as it is a more natural product.
- Talk with your doctor before taking any supplements to assess these interactions.
2
Get extra folates by eating a balanced diet. Whether you take supplements with folate or folic acid, it's still important to ingest these nutrients through foods and drinks, too. Eat green vegetables, such as lettuce, cabbage, and spinach. Add whole grain cereals into meals, such as quality breads.^{[6]XResearch source}
- Egg yolks are also rich in folates and easy to mix into a dietary plan.
- Foods like buckwheat needles naturally have folic acid, while mango is high in folate.r
3
Monitor your vitamin B12 levels. Whenever you are taking folic acid supplement it's important to closely monitor your vitamin B12 levels with bi-yearly, or more frequent, blood tests. In certain cases, folic acid can mask vitamin B12 deficiencies, leading to serious health problems. Talk with your doctor about developing a monitoring plan.^{[7]XResearch source}
- For example, a vitamin B12 deficiency can contribute to dementia or even general memory problems.
4
Read food labels carefully. Before you choose a processed food item in the grocery store, look over the nutritional label on the back of the package. This will show you exactly how much folic acid the food contains per serving. You can also see if the food has any general vitamin B folates.^{[8]XResearch source}
- Kidney beans, asparagus, and legumes will give you a substantial amount of the recommended daily amount of folate. You can also add more eggs and leafy greens to your diet.
- In many cases, cereals and flours are fortified with extra folic acid.
5
Follow the directions of the supplement. No matter which supplement you ultimately take, it's critical that you carefully read and follow the dosage instructions on the product's label. These instructions will tell you how to take your medication to get the most benefit from it. If you have any questions, don't hesitate to reach out to your pharmacist or doctor.
- If the label instructions contradict what you've been told by your doctor, reach out to your doctor before starting the medication.
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Tips

At each doctor's visit, ask your doctor to re-evaluate your supplement usage to see if any changes need to be made.
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Warnings

If you experience any serious side effects, such as continual vomiting or painful stomach cramping, stop taking the supplement and contact your doctor.
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