Folic Acid, Folate and 5-MTHF: what are the differences and why do they matter?

 

Folic acid is a synthetic form of vitamin B11. Folate (vitamin B11) contributes to various processes in the body, including the formation of red blood cells. Unlike folate—the natural form found in food—folic acid is more resistant to heat and light, meaning it retains its effectiveness for longer.  

What is folic acid good for? 

Folic acid plays an important role in the body; for example, it contributes to the formation of red blood cells. Red blood cells transport oxygen around the body. In addition, folate contributes to the growth of maternal tissue during pregnancy and supports the development of the foetus. This happens in the following way.  

Supplementary intake of folic acid increases the mother’s folate status. A low maternal folate status is a risk factor for neural tube defects (such as spina bifida) in the developing foetus.

Everyone needs folic acid, but this is particularly true for pregnant women. The Health Council therefore advises taking 400 micrograms of folic acid from at least 4 weeks before conception up to the tenth week of pregnancy.² 

Want to know more about the benefits of folic acid? Then read our article All about folic acid. 

What is the difference between folic acid and folate? 

The difference between folic acid and folate lies in their origin and form.³ Folate is the natural form of vitamin B11, found in unprocessed foods such as vegetables, fruit and pulses. Folic acid, on the other hand, is the synthetic form used in supplements and fortified foods. 

Folate from food is converted in the body into biologically active forms and is therefore well absorbed, whereas folic acid must first be converted by the body into active forms of folate. This conversion takes place via enzyme reactions, which are not equally efficient in everyone.

What is 5-MTHF? 

5-MTHF, or 5-methyltetrahydrofolate, is a highly bioavailable form of folate in the body. It is the form that can be used directly in processes within our cells.  

So, to make folic acid usable, our body has to go through 3 steps⁴: 

Step 1: Folic acid is converted into a substance called dihydrofolate (DHF). 

Step 2: DHF is then converted into tetrahydrofolate (THF). 

Step 3: THF receives a methyl group and is converted into 5-methyltetrahydrofolate (5-MTHF), the active form the body can use straight away. 

Why is 5-MTHF important? 

Some people have difficulty with these conversions. This may be due, for example, to genetic differences that mean folic acid cannot go through the steps efficiently. For them, it is better to take 5-MTHF directly, as it is already active and ready for use. 

Because 5-MTHF is immediately available for use, you’ll increasingly see this form in supplements. It’s particularly worth considering for people who struggle to convert folic acid into active forms. 

How do you know whether your body struggles to convert folate? 

Difficulty converting folate can only be confirmed through medical testing. If you suspect you have issues with folate conversion, it’s advisable to discuss this with your GP and request any recommended follow-up tests. A specific diagnosis can only be made by a doctor or healthcare professional.

1. Blood test 

Measuring various folate metabolites in serum—including 5-methyltetrahydrofolate (5-MTHF) and unmetabolised folic acid (UMFA)—can also provide insight into folate status and metabolism.⁶ 

2. Homocysteine test 

Folate contributes to normal homocysteine metabolism, so assessing homocysteine levels may be an option.

Which folic acid supplement is better absorbed? 

Choosing the right folic acid supplement depends on your personal needs and health situation. Many people opt for a supplement containing natural folate (also known as active folic acid) or 5-MTHF rather than synthetic folic acid. These forms are more easily absorbed by the body and do not depend on conversion efficiency. 

Good to know 

It’s great that you now know the difference between folic acid, folate and 5-MTHF. Folic acid is the synthetic form often used in supplements, while folate is the natural form found in unprocessed foods. 5-MTHF is the active form of folate that can be used directly by the body. Do you still have questions? Our Health Coaches are ready to help. Drop by a store near you or ask your question in the chat.