At Form, we often get questions about why we include folic acid (a synthetic form of vitamin B9) in our supplements instead of other versions like folate or 5-MTHF. Some concerns also stem from discussions around the MTHFR gene mutation, which has led to a fair share of confusion.

To unpack the science and set the record straight, we turned to Dr. Adam Collins, our Head of Nutrition, to explain exactly what folic acid does, how it compares to other forms, and why it remains the gold standard in supplementation.

Folate vs. Folic Acid: What’s the Difference?

Folate is the generic term for a group of water-soluble B vitamins (B9), naturally found in leafy greens, legumes, and citrus fruits. Folic acid, on the other hand, is a synthetic version used in fortified foods and supplements.

“Yes, there are different forms of folate found in the diet, including synthetic folic acid,” explains Dr. Adam. “But there’s no evidence to suggest any form is superior when it comes to physiological effect, because all dietary folates are enzymatically reduced and methylated during absorption.”

In other words, regardless of whether you consume folate from spinach or folic acid from a supplement, your body converts it into the same active form: 5-methyltetrahydrofolate (5-MTHF)—the version that circulates in your blood and supports critical functions like DNA synthesis and red blood cell formation.

What About the MTHFR Gene Mutation?

Some worry that carrying a variant of the MTHFR gene, especially C677T, might impair their ability to process folic acid efficiently. However, the science suggests this concern is largely overstated.

“Even if you have one or two copies of the lesser MTHFR C677T variant, your body can still safely and effectively process all types of folate, including folic acid,” says Dr. Adam. “The mutation doesn’t ‘switch off’ the enzyme—it just reduces its activity, and the body compensates.”

Furthermore, supplementing with the already-active form—5-MTHF—isn’t necessarily a better option. While it might sound logical to bypass the conversion step, Dr. Adam cautions against jumping to conclusions:

“Some advocate giving 5-MTHF directly, but this isn’t a naturally occurring form in food—it’s a synthesised compound. More importantly, there’s no specific absorption route for it, so much of it may be metabolised and not even reach the bloodstream intact.“

Moreover, studies supporting 5-MTHF supplementation are primarily in vitro (outside the body) or lack meaningful outcomes like disease prevention.

Why Form Uses Folic Acid

Form chooses to include folic acid in our supplements for one very clear reason: It works—and it’s backed by decades of rigorous evidence.

“Folic acid is the only form of folate shown to reduce the risk of neural tube defects in developing embryos,” Dr. Adam emphasizes. “This benefit holds true even for people with MTHFR variants.“

This is why global health authorities—including the World Health Organization and Centers for Disease Control and Prevention—recommend folic acid supplementation, especially for women of childbearing age.

A Holistic Look: B12, B2, and the Bigger Picture

While folate (B9) gets a lot of attention, it doesn’t act alone. It works hand-in-hand with other B vitamins, especially B12 and B2, within the one-carbon metabolism pathway, which plays a key role in DNA repair, neurotransmitter production, and methylation.

“We have to look at folate in context,” says Dr. Adam. “You could have enough folate, but if your B12 status is poor—something common in plant-based diets—you’ll still run into issues with methylation.”

That’s why all of Form’s products are designed with synergy in mind, combining essential B vitamins to optimise function and support wellbeing—particularly important for those following a plant-based lifestyle.

The Bottom Line

Despite the buzz around MTHFR mutations and alternative folate forms, folic acid remains the most effective, safe, and well-researched option for supplementation. At Form, we include it with confidence, knowing it supports a diverse range of physiological functions—from energy metabolism to neural development—backed by both science and efficacy.

So if you’ve been concerned about folic acid or wondering if you should be taking 5-MTHF instead, rest assured: the science supports what we do—and so does Dr. Adam.

References

• CDC. (2023). Folic Acid
• World Health Organization. (2015). Guideline: Optimal serum and red blood cell folate concentrations in women of reproductive age for prevention of neural tube defects
• Bailey, L. B., & Gregory, J. F. (1999). Folate metabolism and requirements. The Journal of Nutrition, 129(4), 779–782.
• Obeid, R., et al. (2013). The role of MTHFR polymorphisms in folate metabolism and disease risk. Clinical Chemistry and Laboratory Medicine, 51(3), 585–593.