Folate vs Folic Acid: What parents need to know

Anna Ritan, APD, Paediatric Dietitian and Nutritionist

When it comes to supporting your child’s brain development and growth, folate is one nutrient you won’t want to overlook. Folate is a type of B vitamin that helps your child’s body make red blood cells and DNA. It also supports the body to fight off nasty bugs and bacteria and helps with healthy growth and development. However, you may be left wondering what’s the difference between folate and folic acid? - And does it matter which one your child is getting?

Let’s break it down….

Folate vs Folic Acid in Kids: What’s the Difference?

Folate and folic acid are not the same thing, though they’re often used interchangeably.

• Folate is the natural form of vitamin B9 found in foods like leafy greens, beans, avocado, and citrus fruits. The main form of folate found in foods is an active form of folate the body can use. 

• Folic acid is the synthetic (artificial) version of B9 found in most multivitamins and fortified foods like breads and cereals. In Australia, synthetic folic acid is added to all bread making flour, excluding organic and gluten free flour. Folic acid requires additional processes in the liver for the body to be able to use it in an active form. 

Both forms aim to help the body meet its need for vitamin B9, but the way the body processes each is different.

Why Is Folate Important for Kids?

Folate is best known for its role in preventing neural tube defects during pregnancy, but it continues to be essential after birth too. For growing children, folate plays a big part in:

• Brain development
  Folate supports the formation of the brain and spinal cord early on, and it continues to help build and maintain brain function throughout childhood.

• DNA + cell growth
  Kids are growing fast, and folate helps make and repair DNA, which is needed for healthy growth and development.

• Mood and mental health
  Folate is involved in making the brain’s chemical messengers that affect mood, sleep, and even behaviour.

What Is Activated Folate and Does Your Child Need It?

For some children, their bodies can process the synthetic folic acid found in fortified foods and supplements and turn it into the active form of folate. But for some kids, especially those with a common genetic variation called the MTHFR gene mutation, this conversion doesn’t work as well. MTHFR is a gene that helps your child’s body activate folate. If there’s a variation in this gene, it can reduce how well their body uses folic acid. In these cases, giving your child a ready-to-use form of folate, known as activated folate, can make a big difference

You might see some supplements labelled as “methylated folate” or “5-MTHF.” This is the active form their body can absorb and use right away. It skips the tricky step their body struggles with and helps support healthy brain development, mood, and nervous system function  

Best Food Sources of Natural Folate for Children

The best source of folate for kids is still whole food. Here are some great folate-rich foods to include regularly:

• Avocado
• Baby spinach, kale, broccoli
• Oranges and mandarins
• Lentils, chickpeas, and beans
• Wholegrain and fortified breads or cereals

Final Thoughts on Folate for Kids

Folate is an important nutrient for your child’s brain, mood, and overall growth. While both folate and folic acid provide vitamin B9, understanding the difference and knowing when an activated form might help, can support your child’s health in a more personalised way.

Supplements can be useful, especially if your child isn’t getting enough folate-rich foods. Choosing one that includes activated folate can be a smart option, but it’s always best to chat with your dietitian or healthcare professional first.