Folic Acid and Folate – Understanding the Key Differences and Why They Matter

Folic Acid vs. Folate — What’s the Difference?



Folic acid and folate are two forms of vitamin B9, a water-soluble vitamin that is essential for various bodily functions. Although these terms are often used interchangeably, they are not the same thing. Understanding the difference between folic acid and folate is crucial for maintaining good health.

Folic Acid

Folic acid is the synthetic form of vitamin B9, which means it is made in a laboratory and added to foods or taken as a supplement. It is highly stable and can be easily absorbed by the body. Folic acid is commonly used in fortified foods and prenatal supplements.


Folate, on the other hand, is the natural form of vitamin B9 found in foods. It is naturally present in various sources such as leafy green vegetables, legumes, and citrus fruits. Unlike folic acid, folate is not as stable and can be easily destroyed by heat, light, or processing.


Both folic acid and folate play a vital role in the body. They are essential for DNA synthesis, red blood cell production, and proper nervous system function. Adequate intake of folic acid or folate is especially crucial during pregnancy, as it helps prevent neural tube defects in the developing fetus.


  1. Chemical Structure: Folic acid has a slightly different chemical structure than folate. This difference can affect how the body processes and utilizes these two forms of vitamin B9.
  2. Absorption: Folic acid is more easily absorbed by the body compared to folate. However, some individuals may have difficulty converting folic acid into its active form, which is needed for proper utilization.
  3. Processing: Folate is typically found in a variety of foods, including fruits, vegetables, and grains. On the other hand, folic acid is mostly found in fortified foods and supplements.



In summary, folic acid and folate are both forms of vitamin B9, but they differ in their chemical structure, absorption, and food sources. While folic acid is synthetic and more stable, folate is the natural form found in foods. Both are essential for overall health and should be consumed through a diverse and balanced diet or supplementation, especially during pregnancy.

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