Folate, Folic Acid and Methylfolate: What's the Difference?

You'll see "folic acid" on almost every prenatal label, and "methylfolate" on the more expensive ones. Both are vitamin B9. So does the difference matter? Sometimes. Here's the plain version.

Three names, one vitamin

• Folate is the natural form found in food.

• Folic acid is the synthetic form used in most supplements and fortified foods. It's stable and cheap.

• Methylfolate (5-MTHF) is the active form. It's the version your body actually uses in its cells.

Folic acid isn't useless. Your body converts it to methylfolate through a few steps. Decades of research show folic acid taken before and during early pregnancy lowers the risk of neural tube defects. That's why it's in the guidelines.

Where MTHFR comes in

MTHFR is an enzyme involved in that conversion. Some people carry gene variants that make it work less efficiently. This is common and usually nothing to panic about.

For these people, methylfolate skips the conversion step. That's why some doctors prefer it. You don't need a gene test to take methylfolate, and you shouldn't stop folic acid your doctor has prescribed because of something you read online. Ask them instead.

Why B9 matters

Folate helps make DNA and new cells. That's why it's so important in early pregnancy, when the baby's neural tube forms within the first month. It also works with vitamin B12 to make red blood cells, so a shortage of either can contribute to anaemia.

Folate in an Indian kitchen

Good food sources include:

• Palak, methi and other leafy greens

• Dals, especially moong and masoor

• Chana, rajma and lobia

• Peanuts and sprouts

• Oranges and papaya

Folate is sensitive to heat, so long boiling destroys some of it. Lightly cooked greens and sprouts hold on to more.

Quick answers

Is methylfolate better for everyone? Not necessarily. It's a good option, especially for people with MTHFR variants, but folic acid works for most people.

When should I start? If you're planning a pregnancy, start at least a month before you conceive, as your doctor advises.

Can I get enough from food alone? It's hard to reach pregnancy needs from food, which is why supplements are recommended.

This article is for general information only and is not medical advice. Supplements are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, planning a pregnancy, breastfeeding, on medication or managing a health condition, talk to your doctor before starting any supplement.