Folate is an essential nutrient that plays a key role in overall health and supports various bodily functions, such as red blood cell production and DNA synthesis. You’ve probably heard about folic acid - a synthetic form of folate commonly used in supplements.
But have you ever considered L-methylfolate as an alternative? This naturally occurring form of folate offers higher bioavailability, making it a more suitable option for those looking to optimize their health.
In this article, we will explore the difference between folic acid and L-methylfolate to help you choose the right one for your daily routine.
Difference Between Folic Acid and L-Methylfolate
Though folic acid and L-methylfolate are the forms of vitamin B9, they differ in their effectiveness and absorption.
Here are the key differences between both!
1. Folic acid must be converted into L-methylfolate for absorption, a process that works efficiently for most people. However, for individuals with a genetic mutation like MTHFR, it becomes challenging, making comparatively less folate available for the body. In contrast, L-methyl folate is an active form, ensuring more folate is readily available to fulfill the body’s needs.
2. L-methylfolate is natural and bioavailable. It is found in legumes, vegetables, and nuts, whereas folic acid is a synthetic form of vitamin B9. This bioavailability makes absorption more efficient and easier, especially for those with impaired absorption.
3. Folic acid is more affordable than L-methylfolate, making it a cost-effective option for general health purposes.
4. L-methylfolate is suitable for individuals with MTHFR mutations; it bypasses the need for conversion. In contrast, folic acid is ideal for those without genetic issues and is commonly used in prenatal vitamins, food fortification, and general supplementation.
When to choose L-methylfolate?
Individuals with MTHFR mutation may look for other options to ensure optimal folate levels and avoid complications. In this case, L-methylfolate is more bioavailable and ensures better absorption in the body. Additionally, it may support healthy pregnancy for those with recurrent miscarriages and improve pregnancy outcomes.
When can folic acid be used?
Folic acid is suitable for people without genetic or metabolic issues. It is also a cost-effective solution for general populations, which may be fortified food or supplementation.
Similar Benefits of Folic Acid and L-Methylfolate
1. Brain Health: Both folic acid and L-methylfolate reduce the risks of several mental conditions, such as depression. Additionally, low levels of folate are associated with decreased brain function and increased risk of dementia.
2. Neural Tube Defects: Folate reduces the risk of birth defects, such as neural tube defects, during pregnancy. Since L-methylfolate is active, it quickly supports pregnant women with genetic factors that impair folate metabolism.
3. Heart Health: Folate-based supplements can reduce the risk of heart disease. By improving the blood flow, folate improves heart health and regulates blood pressure.
4. Red Blood Cells Production: Both forms effectively improve the production of red blood cells, which help prevent anemia by ensuring oxygen transportation throughout the body.
5. Age-related Issues: Lastly, both folic acid and L-methylfolate slow down the progression of age-related health problems, such as hearing loss and muscular degeneration.
The Importance of Folate During Pregnancy
Folate is crucial for those trying to conceive, as it enhances pregnancy outcomes. Not only this, but it also helps reduce the risks of birth defects during pregnancy. By supporting the healthy development of the baby’s brain and spinal cord, folate prevents neural tube defects in the newborn.
Additionally, folate is crucial in DNA synthesis, cell growth, and red blood cell production (RBCs). By supporting these functions, it helps prevent anemia and ensures sufficient oxygen transport to the mother and the baby. This efficient oxygen supply is essential for healthy fetal growth and development. 
While a healthy supply is crucial during pregnancy, a folate deficiency may have serious consequences. Therefore, healthcare providers emphasize maintaining adequate folate levels during pregnancy. For those with MTHFR mutation, L-methylfolate is a better choice as it provides folate in active form to effectively support maternal and fetal health.
Research also supports this recommendation. The 1000 Genomes Project indicates that approximately 25% of the world’s population carries the MTHFR mutation, with studies showing that 49.2% of fertile women and 58.5% of infertile women have this mutation. Given this high prevalence, L-methylfolate becomes a more suitable option as it ensures optimal folate levels without relying on the body’s ability to convert folic acid into an active form.
L-Methylfolate or Folic Acid Deficiency Symptoms
Common symptoms of folate deficiency include:
1. Tiredness and lack of energy
2. Pale skin
3. Digestive issues, including diarrhea and loss of appetite
4. Sores and swelling in the mouth
5. Mouth ulcers
6. Irritability or mood changes
Severe deficiency may also lead to serious conditions such as depression, confusion, or dementia.
Natural Sources of Folate
Many foods are natural sources of folate, such as:
1. Green leafy vegetables: Spinach, turnip greens, brussels sprouts, broccoli, lettuce, and mustard green.
2. Fruits: Oranges, lemons, melons, strawberries, and bananas.
3. Nuts and seeds: Hazelnuts, sunflower seeds, peanuts, flax seeds, almonds, pumpkins, and sesame seeds.
4. Other Foods: Liver, beans, whole grains, eggs, and aquatic foods.
Side Effects of Taking Too Much Folate
Taking too much folate may cause nausea, bloating, and sleep disturbances. Higher folate levels may also mask vitamin B12 deficiency, leading to nerve damage.
While the standard folate dosage for most adults is 400 micrograms, you should always consult your healthcare provider before taking vitamin B9 supplementation.
Choosing the Best Folate Supplement
When choosing a folate supplement, consider the following factors:
1. Form of folate: L-methylfolate is an active and bioavailable form that offers better absorption than folic acid.
2. Dosage: The daily recommended dosage of folate is 400 mcg, but it may vary depending on individual needs.
3. Additives and allergens: Choose organic supplements that are free from unnecessary fillers or artificial ingredients.
One such supplement that contains folate in its bioavailable form is Activit, which provides 400 mcg of L-methylfolate to support your overall health.
To Sum Up
Folate plays a crucial role in our body; it supports red blood cell production, DNA and RNA synthesis, and overall cellular functions. Folic acid is widely used due to its ease of access and cost-effectiveness. Research also indicates that folic acid prevents the risks of neural tube defects, which is why it is a preferred supplement during pregnancy. However, due to its higher bioavailability, L-methylfolate is a better choice for direct utilization in the body without needing conversion.
References:
1. https://www.cancer.gov/publications/dictionaries/cancer-drug/def/l-methylfolate
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC6630484/
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC10309424/
4. https://www.uclahealth.org/news/article/why-every-woman-needs-folic-acid
