Both folate and folic acid are forms of vitamin B9, an essential vitamin that our bodies need to make new proteins and cells. Although these names are often used interchangeably, folate and folic acid are not the same thing. Read on to learn more.
Difference Between Folate and Folic Acid
Folate is a natural form of vitamin B9 found in certain foods such as green leafy vegetables, tomatoes, bananas, citrus fruits, yeast, and whole grains. Our bodies can absorb 50% of the folate from our food and cannot store large amounts.
Folic acid is a synthetic form of vitamin B9, and our bodies can absorb 85%. It is important in many metabolic processes and, like other vitamins, is essential for the development and growth of the human body, which depends on the intake of folic acid from external sources.
Why is Vitamin B9 Important
Folic acid (vitamin B9) is a water-soluble vitamin that plays an important role in the synthesis of nucleic acids (DNA) and some other amino acids; therefore, it is necessary for cell division, especially in the processes of differentiation and growth of embryonic cells, which is why the need for folic acid is increased during pregnancy and cannot be met by normal food intake, but must be supplemented.
In addition to playing an important role in the production of DNA and RNA, vitamin B9 is important in protein synthesis and in the production of red blood cells.
Symptoms of Vitamin B9 Deficiency
Vitamin B9 deficiency causes symptoms related to anaemia, as well as cognitive and digestive problems.
Symptoms of vitamin B9 deficiency include:
- Shortness of breath
- Heart palpitations
- Dizziness
- Light-headedness
- Pallor
- Fatigue
- Weakness
- Digestive issues
- Mouth sores and ulcers
- Reduced sense of taste
- Confusion
- Depression
- Mood changes
- Neurological issues
- Irritability
- Muscle weakness
- Hand and foot numbness
- Headache
- Hair loss
A deficiency of vitamin B9 during pregnancy can cause serious complications. Folate is important for the growth of the fetus’s brain and spinal cord, therefore deficiency can cause severe birth defects called neural tube defects.
Foods High in Folate
Some foods high in folate include:
- Leafy green vegetables
- Asparagus
- Cauliflower
- Broccoli
- Zucchini
- Brussels sprouts
- Beans
- Peas
- Cabbage
- Tomatoes
- Citrus fruits
- Raspberries
- Strawberries
- Bananas
- Sunflower seeds
- Yeast
If you decide to take Vitamin B9 supplements, consult your health professional before use.
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.