Understanding Methylated Folate (5-MTHF)

I will definitely be amongst many when I confess I absolutely never heard of Methylated Folate during pregnancy, because all you’re ever recommended and hear about is Folic Acid. So when I heard a friend mention Methylated Folate during her pregnancy I had to find out more about it and understand it better. I wanted to increase my awareness as I didn’t feel there was enough awareness at all on Methylated Folate, so that here is my intention today; by the end of this article I hope you will be familiar with Methylated Folate, what it’s health benefits are and how we can use it in our lives not just for pregnancy, but for many other health related reasons also.

When it comes to your health, not all vitamins are created equal and as we’ll see, Folate is no exception. While Folic Acid has long been the go-to supplement for everything from pregnancy to heart health, science is uncovering why Methylated Folate is the real game-changer. This active, bioavailable form of Folate is easier for your body to use, especially if you have certain genetic quirks like an MTHFR mutation. Ready to learn why Methylated Folate outshines Folic Acid and how it could revolutionise your health? Let’s do it.

What is Methylated Folate (5-MTHF)?

Methylated Folate, also known as L-MethylFolate or 5-MTHF, is the active form of Folate (a type of B vitamin) that your body can use right away. Folate is essential for making DNA, supporting cell growth, and producing red blood cells. Unlike Folic Acid, it doesn’t need to be converted by enzymes, making it particularly beneficial for some people that have genetic conditions making it hard for their bodies to process regular Folate or Folic Acid (the synthetic version). Methylated Folate bypasses that processing step, making it easier for the body to absorb and use.

In short, it’s a "ready-to-use" version of Folate.

Why is Methylated Folate So Effective?

Methylated Folate bypasses several metabolic steps and is already in a form the body can utilise. It’s so easily absorbed and used by the body. Up to 40% of people have a genetic variation in the MTHFR gene (MethylenetetrahydroFolate Reductase), which reduces their ability to convert Folic Acid into 5-MTHF. For these individuals, Methylated Folate is a game-changer.

Methylated Folate also supports DNA and RNA Synthesis as the active form of Folate, 5-MTHF directly participates in DNA synthesis and repair, which are crucial for growth and development.

Last thing I’ll mention too, is Methylated Folate plays a key role in detoxification and Methylation; it’s critical for methylation, which is a biochemical process that influences everything from detoxification to neurotransmitter production. Proper methylation supports mental health, cardiovascular health, and more. Is it blowing your mind yet?

How is Folic Acid Different?

Folic Acid, the one most of us are familiar with, so much more widely used, is a synthetic form of Folate that must be converted into 5-MTHF via a multi-step enzymatic process in the body. The fact that it requires conversion is one of the massive downsides to Folic Acid. The body must convert Folic Acid into 5-MTHF through a series of steps involving the enzyme MTHFR. For people with MTHFR mutations, this process is inefficient, leaving them with unmet Folate needs. Even in individuals without MTHFR mutations, Folic Acid is less bioavailable than Methylated Folate, meaning it takes longer and makes the body work a hell of a lot harder to utilise it.

Why Methylated Folate is Better Than Folic Acid

Methylated Folate (L-methylFolate), as you can kind of see by now, is absolutely the superior choice, particularly for those looking for the most efficient, bioavailable form of Folate. While Folate occurs naturally in foods like leafy greens, its synthetic forms, Folic Acid and Methylated Folate, are commonly used in supplements and fortified foods. However, these two forms are not equally effective or beneficial for everyone. I’ve probably shown a few reasons by now why I favour Methylated Folate but let’s have a look at the science behind why it’s the superior choice:

• MTHFR Mutations: Studies show that people with MTHFR polymorphisms who supplement with Methylated Folate experience better outcomes in terms of Folate status, homocysteine levels, and overall health than those who rely on Folic Acid.
• Reduced Risk of UMFA Accumulation: Excess Folic Acid that the body cannot process may accumulate as unmetabolised Folic Acid (UMFA) in the bloodstream. UMFA has been linked to potential health risks, including immune dysfunction and increased cancer risk. Research suggests that Methylated Folate supplementation avoids the build-up of UMFA seen with Folic Acid intake.
• Improved Cognitive & Cardiovascular Outcomes: Evidence indicates that 5-MTHF supports healthy brain and heart function more effectively than Folic Acid.

Methylated Folate works for everyone, regardless of their genetic makeup, while Folic Acid’s effectiveness can be limited by genetic and metabolic factors. With no risk of UMFA accumulation, Methylated Folate mimics the natural Folate found in food, offering a cleaner and safer alternative. If you’re looking to improve your Folate intake, especially for prenatal health, energy, or just overall wellness, seriously consider choosing supplements with Methylated Folate for a smarter, safer solution.

When Would We Need Methylated Folate?

Symptoms of a Methylated Folate deficiency (or an inability to properly process Folic Acid) can manifest in various ways. There are some key symptoms you might experience if your body is lacking sufficient Methylated Folate:

• Fatigue & Low Energy Levels: Folate is essential for red blood cell production. A deficiency can lead to anaemia, causing chronic tiredness and a general lack of energy.
• Brain Fog or Cognitive Issues: Difficulty concentrating, memory problems, or feeling mentally "cloudy" can occur when Folate-related methylation processes that support brain health are impaired.
• Mood Disorders: Depression, irritability, and anxiety are common because methylation impacts the production of mood-regulating neurotransmitters like serotonin and dopamine.
• High Homocysteine Levels: Folate is crucial for converting homocysteine (an amino Acid) into methionine. Without enough Methylated Folate, homocysteine levels can rise, increasing the risk of heart disease, stroke, and inflammation.
• Reproductive Health Issues: For women, Folate deficiency can lead to difficulties conceiving, irregular periods, or an increased risk of miscarriage. During pregnancy, insufficient Folate can lead to neural tube defects in the developing baby.
• Weakness or Shortness of Breath: Anaemia caused by Folate deficiency may result in general weakness, pale skin, and shortness of breath during physical activity.
• Tingling or Numbness in Limbs: Folate supports nervous system health. A deficiency can cause neuropathy-like symptoms such as tingling, numbness, or burning sensations, especially in the hands and feet.
• Digestive Problems: Issues like diarrhoea, loss of appetite, or unexplained weight loss may appear if Folate levels are low.
• Skin, Hair, & Nail Changes: Brittle nails, hair loss, or pale or jaundiced skin may be signs of Folate deficiency. Folate is essential for cell renewal, which affects skin, hair, and nail health.
• Immune System Weakness: Low Folate can impair the production of white blood cells, reducing your ability to fight infections effectively.

I know it can all sound quite scary and if you’re anything like me I can definitely resonate with half of that list! Honestly, Methylated Folate was the one thing I didn’t even think to consider, but when I did it really was the game-changer. It is so effective. So have a think, if you resonate with anything on that list, perhaps consider supplementing Methylated Folate.

Do You Need Methylated Folate Specifically?

Chances are, if you have the following issues, Methylated Folate (5-MTHF) may be more effective for you than standard Folic Acid:

• If you’re supplementing with Folic Acid but still experience Folate deficiency symptoms, your body may not be processing it properly.
• If you’ve been tested and have an MTHFR polymorphism (genetic testing can determine if you have MTHFR mutations that affect Folate metabolism.), you might struggle to convert Folic Acid into its active form. Symptoms might include chronic fatigue, anxiety, and difficulty detoxifying.
• Elevated homocysteine in blood tests indicates poor methylation, often due to insufficient active Folate.
• If you’ve tried regular B-complex vitamins or Folic Acid without noticeable improvement, Methylated Folate might be the missing key.

You can get some help to evaluate your symptoms and recommended blood tests to check Folate levels and homocysteine. If advised, start with a low dose (or suggested doses) of 5-MTHF and gradually increase as/if needed. By recognising these symptoms and addressing Folate deficiencies with the right form (Methylated Folate), you can better support your energy, mood, and overall health. It’s a no brainer in my opinion.

So there we have it. There are profound benefits to supplementing Methylated Folate and I really do hope by this point that you know what it is, what it’s role is in the body, and the MANY benefits that can come from 5-MTHF as opposed to Folic Acid. As with everything, always do your own research, and before you take anything just know that you know your body best, you know your symptoms and only you can choose what goes into your body. So consider having a read and a look at our Methylated Folate 5-MTHF. I really do think you’ll be pleasantly surprised by the effects you can experience with supplementation.