Folate and folic acid, what's the difference? which one is healthier? & bull; hello healthy

Folate and folic acid, what's the difference?

Folate and folic acid are vitamin B9, an essential vitamin needed by the body. Folate is the natural form of vitamin B9 and is found in a variety of foods, while folic acid is a synthetic form of vitamin B9 taken in supplement form, and is also an additive to fortified foods labeled 5 methyl-tetrahydrofolate or L-methylfolate.

Sources of folate and folic acid from food

In general, folate or vitamin B9 adequacy can be obtained from daily food consumption with a small amount or about 400 mcg per day. However, consumption of vitamin B9 is very necessary for the development of the fetus in the womb, so pregnant women need about 600 mcg of folate per day. Some types of foods that contain folate include:

Animal-sourced foods - such as beef liver and chicken
Grains - lentils, lima beans and chickpeas
Green vegetables - asparagus, broccoli, okra, kale and spinach
Mushrooms - such as shiitake mushrooms
Fermented foods - such as tempeh and fermented vegetables
Processed citrus fruit
Spirulina (a type of blue-green algae that can be consumed as a whole food or in supplement form)

Effects of vitamin B9 deficiency (folate and folic acid)

Vitamin B9 is a type of vitamin that is essential or cannot be produced by the body and can only be obtained from food ingredients. Folate is required in many organ functions, and has an important role in central nervous function, cell growth and DNA formation.

Vitamin B9 intake is very necessary for fetal development in the womb and can be fulfilled easily with a balanced diet. Folate is needed by babies to prevent congenital defects, prevent low birth weight and the occurrence of short growth (stunting), and is necessary for the perfect face and heart shaping.

Although rare, there is a chance that adults may develop folate deficiency and it is associated with several health problems, including:

Anemia
Diarrhea
Sprue
Nutritional malabsorption
Limp or tiredness
Pale skin
Grayish discoloration of hair
Swelling of the tongue (glossitis)
An increase in the amino acid homocysteine which can have an impact on the health of the cardiovascular system

Folate and folic acid are absorbed in different ways

Although folate is obtained from food, this does not mean that folic acid in supplements is an active form of folate. Folate from food can be absorbed and broken down easily in the small intestine mucosa, while folic acid is mostly absorbed and methylated in the liver.

The process of breaking down folic acid in the liver requires a special enzyme called dihydrofolate reductase . However, these types of enzymes are available in small amounts or are rarely found in the body, so the breakdown process tends to be slow. Meanwhile, if the intake of folic acid is sufficient, then the substance of folic acid that is not metabolized will return to the bloodstream.

From a metabolic point of view, folate is absorbed in a more efficient manner than folic acid which triggers a buildup in the body. However, a study shows taking folic acid with other B vitamins such as Pyridoxine (B6) makes the breakdown process more efficient.

Side effects of folic acid consumption

The high level of folic acid in the blood will make it difficult to detect vitamin B12 deficiency early with the blood test method. In a literature study it was also mentioned that it was related to vitamin B12 deficiency. Still in the same study, folic acid buildup also affects nerve work and cognitive function, causing several disorders such as:

Distraction of focus
Trouble sleeping
Emotional disturbances
Decreased libido
Epilepsy causes severity

The buildup of folic acid that cannot be metabolized for a long time can cause systemic health problems, one of which is to accelerate the development of cancer. This was found in a study that showed long-term folic acid consumption was correlated with an increase in cancer lesions in colorectal cancer patients.