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Differences Between Folate & Folic Acid

Folate is a water soluble B vitamin that occurs naturally in food. Folic acid is folate's synthetic form, found in supplements and fortified grain and cereal products. The word folate sometimes refers both to the natural and the synthetic forms of the vitamin. Folate is necessary to create new cells and thus is particularly important during infancy and pregnancy. The folic acid fortification program effectively combats folate deficiency in American diets.

  1. Absorption and Dietary Allowance

    • Folic acid is easier for the body to absorb than folate. To account for this difference, the recommended dietary allowance (RDA) for folate is expressed in terms of a dietary folate equivalent (DFE). One DFE microgram (mg) is equal to one mg of food folate or 0.6 mg folic acid. According to the National Institutes of Health, the RDA for adults is 400 mg of DFE daily. This number is increased to 600 mg of DFE for pregnant women and 500 mg of DFE for nursing women.

    Foods Containing Folate

    • Cowpeas, spinach, asparagus, broccoli, avocado, tomato and orange juice are all sources of folate. Although folate from food is not as bioavailable as folic acid, which means less of the natural form of the nutrient reaches the body's tissues than does the synthetic form, food sources often provide other nutrients that are good for the body. These include vitamins A and C, and fiber.

    Foods Fortified With Folic Acid

    • The United States implement the folic acid fortification program in 1998. This came after the 1994-96 Continuing Survey of Food Intakes by Individuals demonstrated that individuals did not consume adequate folate. The fortification program required that foods such as cereals and grains be fortified with folic acid. As a result, one serving of fortified cereal can provide 25 percent to 100 percent of the recommended dietary allowance of the DFE. Rice, egg noodles and some breads are also fortified. As a result of the fortification program, most U.S. diets are thought to contain adequate folate, at time of publication.

    Factors Affecting Folate Levels

    • Increased consumption of folate is necessary during pregnancy and breastfeeding. Those who are undergoing kidney dialysis, have liver disease, certain anemias, abuse alcohol or who do not readily absorb folate may also have low levels of the vitamin. Certain medications may also interfere with folate absorption.

      Symptoms of folate deficiency include anemia, weight loss, sore tongue, headaches, irritability, forgetfulness and behavioral disorders. Women with folate deficiency during pregnancy may have babies that are premature, of low birth weight or with neural tube defects.

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