Folate vs. Folic Acid: What’s the Difference, and Why It Matters for Your Health

What Is Folate?

Folate is the natural form of vitamin B9 found in foods like leafy greens, liver, lentils, asparagus, and avocados. Your body uses folate for vital processes, including:

• Making DNA and RNA
• Supporting cell division and growth
• Metabolizing amino acids like homocysteine (high levels of which are linked to heart and brain problems)
• Forming red and white blood cells
• Supporting brain and nervous system development, especially during pregnancy and infancy

When you eat folate-rich foods, your body converts the folate into its active form, L-methylfolate (5-MTHF), which then goes to work in your cells.

What Is Folic Acid?

Folic acid is a synthetic version of folate. It’s not found in nature but is added to fortified foods like cereals, bread, flour, and pasta—and it’s commonly used in low-cost vitamins and supplements.

While folic acid can technically perform similar functions to natural folate, there’s one big catch: your body has to convert folic acid into its active form before it can be used.

Unlike folate, not all of the folic acid you consume is converted into 5-MTHF in your digestive system. Instead, some of it must be converted by your liver, and this process is slow and inefficient for many people. After taking a folic acid supplement, it can take time for your body to convert all of it into usable 5-MTHF—and some of it may never be fully converted at all.

For people with a genetic variant in the MTHFR gene (which may affect up to 40% of the population), this conversion is even more impaired, leaving more unmetabolized folic acid in the body.

The Problem With Too Much Folic Acid

Because folic acid is added to so many processed foods and low-quality supplements, many people are getting a steady stream of it daily—often without realizing it. If your body struggles to convert folic acid, it can build up in your system as unmetabolized folic acid (UMFA).

Here’s why that matters:

• UMFA has been linked to suppressed immune function
• It may mask symptoms of vitamin B12 deficiency, especially in older adults
• Some studies suggest it may be associated with cancer cell growth in certain populations
• It can create imbalances in people with methylation issues (including anxiety, fatigue, and neurological symptoms)

So while folate is absolutely essential for health, folic acid—especially in excess—can create problems.

The Better Option: Real Food + Active Folate

At Awesome Family Chiropractic, we’re big believers in supporting the body with nutrients it can actually use. That means encouraging patients to get natural folate from whole foods whenever possible—and when supplementation is needed, to use methylated folate (L-5MTHF) rather than synthetic folic acid.

This is especially important for:

• Women who are pregnant or trying to conceive
• Individuals with MTHFR variants
• People managing anxiety, depression, or neurological issues
• Those with cardiovascular risks or elevated homocysteine

What You Can Do

1. Check your labels. Avoid supplements that list “folic acid” and look for ones with “methylfolate” or “5-MTHF.”
2. Eat folate-rich foods: Think dark leafy greens, beets, broccoli, avocado, lentils, and asparagus.
3. Test if needed: If you’ve had issues with fatigue, mood, or fertility, you may want to ask your provider about MTHFR testing and B-vitamin status.

Final Thoughts

Folate is critical for healthy development, energy production, and long-term wellness—but the form you get it in matters. Synthetic folic acid may be everywhere, but that doesn’t make it ideal. Prioritize real food, look for methylated nutrients when supplementing, and work with a provider who understands how your body processes B vitamins.

If you have questions about your energy, hormones, fertility, or how nutrition and nervous system health go hand-in-hand, our team at Awesome Family Chiropractic is here to help. We offer gentle, personalized care to support your whole-body health—starting at the cellular level.

Book an appointment today at one of our three San Diego locations—Alpine, La Mesa, or Santee.

👉 www.liveanawesome.life

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This blog is for educational purposes only and not a substitute for professional medical advice. Consult a healthcare provider before starting any new treatment. Outcomes and experiences discussed may vary. For immediate medical concerns, contact your physician.