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Vitamin B9 , also known as folic acid or folate , is an important element with significant effects on overall health and well-being. It plays a key role in various body functions, especially in the formation of red blood cells and DNA synthesis . A sufficient level of folate is also important for maintaining lower levels of homocysteine .
Folic acid is the synthetic form of vitamin B9 , commonly found in fortified foods and cheaper vitamins, while folate refers to the natural form found in foods. The main difference between folic acid and folate lies in their chemical structure and the way they are metabolized in the body . Folate is naturally present in foods such as leafy greens, liver, brewer's yeast and legumes, while folic acid is the form used in most cheaper supplements and fortified foods.
In individuals with certain genetic variants, such as mutations in MTHFR , the ability to convert folic acid to its active form may be severely limited . In such cases, it is recommended to consume folate from natural food sources or dietary supplements containing methylated folate.
The daily dose of folic acid or folate varies depending on age, gender and specific medical conditions. The recommended daily intake for most adults is 200 micrograms (mcg) and for pregnant women 400-800 micrograms (mcg) to support fetal development.
It is important for pregnant women to start taking folic acid supplements before conception and to continue taking them during pregnancy, as adequate levels of folate in early pregnancy can help prevent neural tube defects in the fetus.
When choosing a folic acid or folate supplement, it is important to consider their bioavailability and form . Methylated forms of folate , such as L-methylfolate (especially the Quatrefolic® brand) , are often recommended for individuals with mutations in MTHFR or limited folate metabolism.
These supplements provide an active form of folate that the body can easily use . For men and non-pregnant women, it is usually sufficient to maintain a balanced diet that includes folate-rich foods such as green leafy vegetables, legumes, eggs, and fortified foods to achieve adequate folate intake.