This blog article is all about folate and folic acid! Have you heard of either term before? And do you know the difference? We’ll clarify it for you!
What is Folate?
Let’s start with folate. Folate is a naturally occurring water-soluble B-vitamin. Water-soluble vitamins share the characteristic that the body cannot store them, so if there is an excess, they are excreted directly through urine.
It is also referred to as “folate equivalents” because folate occurs in different natural forms.
What is Folate Needed For?
Folate is important for a whole range of things: especially for all processes in the body related to growth and development. Specifically, folate is involved in the formation of new elements for the genetic material deoxyribonucleic acid—DNA for short. Additionally, folate is needed for amino acid synthesis. Amino acids are the building blocks of proteins, which in turn serve as building blocks for body cells, hormones, and enzymes. That’s why folate is especially important for pregnant women and those trying to conceive—more on that below. On top of that, folate contributes to the normal function of the immune system, reduces tiredness and fatigue, and supports normal blood formation. A real multi-tasker!
Where is Folate Found?
Folate is mainly found in vegetables and fruits. For example, in spinach, cabbage, lettuce, and kale, in citrus fruits, bananas, legumes, as well as in milk, eggs, and whole grains.
And What is Folic Acid Then?
Now to folic acid. Folic acid is a synthetic form of the vitamin that can only be produced in the laboratory and does not occur naturally. You might wonder why there is an artificial version of a vitamin that already exists naturally? In fact, it has several properties that make it more attractive for humans and the food industry than “dietary folate”: folic acid is more stable, meaning it has higher resistance to external influences like light, heat, and oxygen. Also, folic acid has higher bioavailability than natural folate. This means folic acid is available to the system and bloodstream in unchanged form at a higher concentration than folate.
This is also reflected in the calculation of the total folate-effective compounds in typical food: 1 μg folate equivalent = 1 μg dietary folate = 0.5 μg synthetic folic acid.
Thus, folic acid can be almost 100% utilized by the body when taken on an empty stomach. That’s why the synthetic version is added to foods and vitamin supplements that you can buy. This is done because the recommended daily intake is often not met by the adult population (more on that below).
In the EU, folic acid is not directly added to foods, but over 50 countries worldwide, such as the USA, add it to products like flour to counteract or directly prevent folate deficiency in the population.
How Much Folate Does the Body Need?
For non-pregnant adults, a daily requirement of 300 µg folate equivalent is recommended. For infants and children under 12, the German Consumer Center recommends an age-appropriate daily dose. If you want to learn more, you can find scientific information on the websites of the Consumer Center or the German Nutrition Society.
What Happens with a Folate Deficiency?
In fact, according to a nationwide study by the Federal Research Institute for Nutrition and Food, folate is one of the few nutrients for which the population is not adequately supplied. Especially with increasing age, folate supply decreases, but the median is already insufficient in young years. If the body lacks folate, the processes of cell division and growth are primarily affected. If a disturbance occurs here, it can result in anemia. This is also called anemia. Additionally, complications in DNA synthesis and resulting problems in cell division can occur. You may notice this mainly through digestive tract problems.
Folate When Trying to Conceive and Early Pregnancy
Folate is the most studied vitamin for pregnant women. The reason is that it contributes to the growth of maternal tissue during pregnancy. Especially for women trying to conceive and those in early pregnancy, it is recommended to ensure sufficient folate intake through diet and, if necessary, supplement with dietary supplements, as a higher dose is recommended than for other adults. The Consumer Center and other institutes and authorities recommend a guideline of 400 µg per day. A folate deficiency during this time can lead to malformations in the fetus. This is known as neural tube defect, which affects the brain and spinal cord of the child. To prevent this, adequate folic acid supply is very important.
It is recommended to maintain the increased intake of 400 µg per day at least 4 weeks before the start of pregnancy and to keep it constant during the first trimester.
