Folic Acid vs. Folate: Which is More Effective?

When exploring this topic, you may come across the terms folate and folic acid used interchangeably. Both are also referred to as vitamin B9 in German-speaking countries and vitamin B11 in some other regions. So, you may come across four different terms that often refer to the same thing. Although folate and folic acid produce similar effects, there are some important differences.

Folate is the natural form

Folate is the natural form of vitamin B9. It is found in a wide range of foods, including:

• Vegetables, especially cabbage, asparagus, tomatoes, spinach, beets, beans, and lettuce
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• Legume
• Potatoes
• Fresh fruits
• Liver
• Seafood
• Eggs
• Sunflower seeds
• Whole grains
• Milk and dairy products

How is folic acid different?

Folic acid is the synthetic form of vitamin B9, commonly used in supplements. Many foods are already fortified with it, such as bread and dairy products.

However, the body processes folate more efficiently because it is converted directly into its active form, which the body can use immediately. In contrast, folic acid must go through several conversion steps to become active, which may not work optimally for some people. Having too much unmetabolized folic acid in the blood can pose health risks. Therefore, it is often better to choose folate from natural sources or high-quality supplements to ensure that the body can use vitamin B9 effectively.

Why is folic acid important?

Vitamin B9 is particularly important for cell formation, cell division, and the healthy development of nervous tissue. Together with other vitamins, it supports energy metabolism. The synthetic form of vitamin B9 also promotes iron metabolism, which is crucial for blood formation.

During pregnancy, folic acid is vital for the development of the embryo. If you are planning to become pregnant, are already pregnant, or are breastfeeding, it is especially important to avoid a folic acid deficiency. If you have any concerns about this, it is best to consult your doctor.

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The Right Dosage: What You Need to Know About Folic Acid

The daily requirement for folic acid depends on various factors. To prevent a folic acid deficiency, public health authorities recommend different concentrations. The European Food Safety Authority (EFSA) generally recommends a daily dose of 150 micrograms for adults to prevent deficiency. Higher requirements exist for:

• Women planning to conceive
• During pregnancy, especially in the first trimester
• During breastfeeding
• People with excessive alcohol consumption
• Malnourished people
• Those taking certain medications, such as antiepileptics or medications for ulcerative colitis
• People with gastrointestinal diseases or digestive disorders, such as celiac disease

Is there a maximum dose?

According to current scientific knowledge, you can consume natural folate in unlimited quantities. However, the situation is different with folic acid. The German Federal Institute for Risk Assessment recommends a maximum daily dose of 200 micrograms for healthy adults. For women of childbearing age and pregnant women in the first trimester, the recommended maximum daily dose is 400 micrograms.

What are the symptoms of folic acid deficiency?

Consuming folate or folic acid below the recommended daily allowance does not necessarily lead to a noticeable deficiency. However, if levels are consistently maintained well below the required amount, deficiency symptoms may occur. Common signs of folic acid deficiency include:

• Fatigue and weakness
• Irritability
• Muscle pain
• Heart rhythm disorders
• Pale skin
• Concentration problems
• Dyspnoea
• Hair loss
• Swollen tongue and irritated oral mucosa

A folic acid deficiency during pregnancy is of particular concern. Inadequate intake can affect cell formation and division, jeopardizing fetal development. Several studies have shown that taking folic acid before and during pregnancy can reduce the risk of neural tube defects (such as spina bifida and brain lesions).

Folic acid is one of the essential ingredients in 21Collagen liquid collagen, being present in a dose of 400 mg per 30 ml serving of collagen. This inclusion not only supports cellular health, but also contributes to the efficient metabolism of the body, playing a crucial role in the healthy development of nervous tissue. Thus, regular consumption of this product does not

Reference: https://drinkag1.com/en-eu/blog/post/folat