Folaat of foliumzuur? Dit is de beste optie

Folate or folic acid? This is the best option.

Geschreven door: Ebrina van der Bijl

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Leesduur: 7 min

If you've ever searched for supplements or information about vitamin B11, you've probably come across both folate and folic acid.

These terms are often used interchangeably, as if they mean the same thing. But don't be mistaken: there's a significant difference between the two. And that difference can affect how well your body absorbs and uses this vitamin.

In this article, I'll explain which is better: folate or folic acid? And, of course, why.

Folate is the natural, directly active form of B11; folic acid must first be converted by the liver.

Active folate (5-MTHF) prevents homocysteine ​​accumulation, masking B12 deficiency and MTHFR dependence.

Choose 5-MTHF (400 mcg), avoid >800 mcg folic acid and unnecessary additives for optimal absorption.

Table of contents
What is the difference between folate and folic acid? Why is folate better than folic acid? MTHFR Mutation: How it works and why it's important The even better form than folate: 5-MTHF Who benefits from 5-MTHF folate? What does folate do in your body? What should you look for when buying folate/folic acid? 1. Choose folate or 5-MTHF ? 2. Dosage 3. Capsule or tablet form 4. No unnecessary additives Conclusion

What is the difference between folate and folic acid?

Folate and folic acid are two different forms of vitamin B11 (also known internationally as B9):

  • Folate is the natural, biologically active form – it's the form found in our food and your body can use it right away
  • Folic acid is the synthetic, inactive form - It is used in supplements and must be converted by your liver to the active form (folate) before it can be used

Why is folate better than folic acid?

So folate is better than folic acid. And here's why:

  1. Folate is directly active, folic acid is not . Folate (5-MTHF) is the active form of folate that your body can use immediately. Folic acid, on the other hand, must first be converted into 5-MTHF.
  2. Lower risk of masking a B12 deficiency – High doses of folic acid can mask a vitamin B12 deficiency, sometimes leading to late detection of neurological damage. Folate does not carry this risk and is therefore a safer option for long-term use.
  3. Prevents homocysteine ​​buildup - Homocysteine ​​is an amino acid that your body normally converts into other substances important for your health. However, if folic acid isn't sufficiently converted, too much homocysteine ​​can remain in your blood, which can be harmful to your health. Folate prevents this problem because it's already present in its active form.
  4. Prevents accumulation of unused folic acid - If you take too much (more than 800 mcg) of folic acid (the synthetic version), your body may not be able to properly metabolize the excess. As a result, unmetabolized folic acid can remain in your bloodstream, potentially negatively affecting your health. Taking folate instead of folic acid prevents this buildup, as the folate is readily available for your body to use. (3)(4)
  5. Supports important processes without additional conversion - Vitamin B11 is an important vitamin for various bodily functions. Because folate is already an active form, it can support these processes more efficiently without your body having to take additional steps to convert it.
  6. No dependence on the MTHFR enzyme conversion - The direct effect of folate is especially beneficial if you have the MTHFR gene mutation. Many people don't even know they have it. So, with folate, you're always in the right place. It's a safer and more effective choice for everyone.

In short : With folate, you're choosing a form your body immediately recognizes and uses. This makes it a safer and more effective choice for everyone, regardless of genetic factors.

MTHFR Mutation: How it Works and Why it Matters

Not everyone can effectively convert the synthetic form of folic acid into active folate (5-MTHF). This is often caused by a genetic mutation, the MTHFR mutation, in which the MTHFR enzyme malfunctions.

As a result, your body has too little active folate (5-MTHF) and homocysteine ​​builds up. And that can affect your health, mood and energy. (1) (2)

The even better form than folate: 5-MTHF

5-MTHF (5-methyltetrahydrofolate) is the most biologically active form of folate . It's the form your body uses directly, without needing to be converted further.

This makes it the ideal supplementation form for people with an MTHFR gene mutation (approximately 10-20% of the European population), who have difficulty converting folic acid to the active form. (5)

Who benefits from 5-MTHF folate?

You need extra, easily absorbable folate if you belong to one or more of these groups:

  • You're pregnant or planning to have children - Folate contributes to maternal tissue growth during pregnancy. This makes it an important nutrient for women who are pregnant or planning to have children. It's especially important to choose a biologically active form that the body can use immediately.
  • Your homocysteine ​​levels are elevated - Folate contributes to normal homocysteine ​​metabolism. 5-MTHF is a directly active form of folate involved in this process.
  • You have the MTHFR gene mutation – This means you can't properly metabolize folic acid. Want to test for this mutation? A genetic test or a homocysteine ​​level test can provide insight into the effectiveness of your folate metabolism. Discuss this with your doctor, who can advise you further.
  • You want to ensure optimal effectiveness of your supplement – ​​Anyone taking B11 supplements is advised to choose the most active, direct-acting form, 5-MTHF (folate). This ensures optimal absorption and effectiveness of the folate.

What does folate do in your body?

Consuming at least 200 mcg of folate per day can contribute to:

  • The production of blood cells
  • The normal functioning of the immune system
  • Reducing fatigue
  • Normal homocysteine ​​metabolism
  • The normal psychological function
  • Fetal tissue growth during pregnancy
  • The process of cell division

What should you look for when buying folate/folic acid?

So, it's clear that folate is better than folic acid. But there are a few more things to consider when buying a folate or folic acid supplement:

1. Choose folate or preferably 5-MTHF

Folate is the natural, active form that your body can use directly. This makes it the best choice, especially if you don't want to risk the buildup of synthetic folic acid.

Pay close attention to the packaging or the manufacturer's website: if it says 5-MTHF , you know it is the active form.

Some manufacturers use a patented form such as Quatrefolic® or Metafolin® . These are stable, easily absorbed versions of 5-MTHF that have been extensively tested for quality and bioavailability.

2. Dosage

The dosage is also essential when choosing a good folic acid supplement.

For most adults , 400 mcg per day is sufficient , especially if you choose the active form (folate instead of folic acid), which is better absorbed.

Note : The upper limit for folic acid is set at 1,000 mcg per day. Above this limit, the risk of side effects increases, such as masking a vitamin B12 deficiency. Even at 800 mcg per day, the body can no longer fully metabolize folic acid, meaning unconverted folic acid can remain in the bloodstream. This can lead to symptoms in some people.

3. Capsule or tablet form

Supplements often come in capsule or tablet form.

Do you find it difficult to swallow tablets? Then choose capsules instead. They're usually smoother and softer, making them easier to swallow.

4. No unnecessary additives

Also pay attention to the purity of the product. The shorter the ingredients list, the better .

Especially if you use folic acid or folate before your pregnancy, it is extra important to avoid unnecessary additions.

Conclusion

Folate and folic acid are often used synonymously, but they are anything but the same. While folic acid still needs to be converted into a usable form, folate, and especially 5-MTHF, is directly active in your body.

That makes it a safer, more effective choice for everyone, and essential for people with an MTHFR gene mutation.

Want to ensure your body gets the most out of vitamin B11? Then choose a supplement with 5-MTHF (such as Quatrefolic® or Metafolin®), in the correct dosage (400 mcg) and without unnecessary additives.

Ebrina van der Bijl - Natural Performance

Ebrina van der Bijl

Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.

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Sources used

  1. Muntjewerff, JW, Kahn, RS, Blom, HJ, & Heijer, MD (2005). Homocysteine, methylenetetrahydrofolate reductase and risk of schizophrenia: a meta-analysis. Molecular Psychiatry, 11(2), 143–149. https://doi.org/10.1038/sj.mp.4001746
  2. Fu, L., Li, Y., Luo, D., Deng, S., & Hu, Y. (2019). <p>Plausible relationship between homocysteine ​​and obesity risk via <em>MTHFR</em> gene: a meta-analysis of 38,317 individuals implementing Mendelian randomization</p> Diabetes Metabolic Syndrome And Obesity, Volume 12, 1201–1212. https://doi.org/10.2147/dmso.s205379
  3. Martinez-Morata, I., Wu, H., Galvez-Fernandez, M., Ilievski, V., Bottiglieri, T., Niedzwiecki, M. M., Goldsmith, J., Jones, D. P., Kioumourtzoglou, M., Pierce, B., Walker, D. I., & Gamble, M. V. (2023). Metabolomic Effects of Folic Acid Supplementation in Adults: Evidence from the FACT Trial. Journal Of Nutrition, 154(2), 670–679. https://doi.org/10.1016/j.tjnut.2023.12.010
  4. Gunnala, S., Buhlman, L.M., & Jadavji, N.M. (2025). How Increased Dietary Folic Acid Intake Impacts Health Outcomes Through Changes in Inflammation, Angiogenesis, and Neurotoxicity. Nutrients, 17(7), 1286. https://doi.org/10.3390/nu17071286
  5. Yadav, U., Kumar, P., Gupta, S., & Rai, V. (2016). Distribution of MTHFR C677T Gene Polymorphism in Healthy North Indian Population and an Updated Meta-analysis. Indian Journal Of Clinical Biochemistry, 32(4), 399–410. https://doi.org/10.1007/s12291-016-0619-0
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