How To Avoid Synthetic Folic Acid
Avoiding synthetic folic acid—commonly added to fortified foods and many supplements—can be important for individuals who have trouble metabolizing it (such as those with MTHFR gene variants) or prefer whole-food sources. Here’s how you can avoid synthetic folic acid and get natural folate instead:
1. Read Supplement Labels Carefully
- Avoid: Products labeled with “folic acid”.
- Choose: Supplements that list “methylfolate,” “L-5-MTHF,” “5-methyltetrahydrofolate,” or “Quatrefolic®” (bioavailable forms of folate).
- Prenatal vitamins: Choose ones that use methylfolate instead of folic acid.
2. Avoid Fortified Processed Foods
- Many grain-based products are fortified with folic acid, such as:
- Breakfast cereals
- White bread and pasta
- Enriched flour
- Look for labels that say “enriched” or “fortified with folic acid” and avoid those products.
3. Choose Whole, Unprocessed Foods
Get natural folate from whole food sources such as:
- Dark leafy greens: spinach, kale, romaine lettuce, arugula
- Legumes: lentils, chickpeas, black beans
- Cruciferous vegetables: broccoli, Brussels sprouts
- Fruits: oranges, bananas, avocados, papayas
- Liver: beef liver is one of the richest sources
4. Choose Organic and Whole Grain Alternatives
- Choose 100% whole grain products that are not enriched or fortified.
- Organic grains are often not fortified with synthetic nutrients.
5. Consider a Functional Practitioner
If you have MTHFR gene mutations or other methylation issues, consider consulting a nutritionist or integrative doctor. They can guide you in choosing the right folate sources and testing your folate metabolism.
Summary: What to Avoid vs. What to Choose
| Avoid | Choose |
|---|---|
| Folic acid in supplements | Methylfolate, L-5-MTHF |
| Fortified processed foods | Whole, unfortified, organic foods |
| Enriched flour products | Whole, sprouted, or ancient grains |