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叶酸和叶酸是不同形式的维生素B9。
虽然两者之间存在明显差异，但它们的名称通常常用。
In fact, there’s a lot of confusion regarding folic acid and folate, even among professionals.
本文解释了叶酸和叶酸之间的差异。
Vitamin B9 is an essential nutrient that naturally occurs as folate.
它提供许多重要的功能在你的身体。For example, it plays a crucial role in cell growth and the formation of DNA.
低水平的维生素B9与若干健康状况的风险增加有关，包括：
- 升高的同型半胱氨酸。高同型半胱氨酸水平与患心脏病和中风的风险增加有关（
1 那2 ）。 - 出生缺陷。Low folate levels in pregnant women have been linked to birth abnormalities, such as neural tube defects (
3. ）。 - 癌症风险。较差的叶酸水平也与增加的癌症风险有关（
4. 那5. ）。
For these reasons, supplementing with vitamin B9 is common. Fortifying food with this nutrient is mandatory in many countries, including the United States and Canada.
Summary维生素B9是主要存在于叶酸和叶酸的基本营养素。它通常采用补充形式，甚至在北美加入加工食品。
叶酸是天然存在的维生素B9形式。
它的名称来自拉丁语“folium”，这意味着叶子。事实上，叶状蔬菜是叶酸最好的饮食来源之一。
Folate is a generic name for a group of related compounds with similar nutritional properties.
活性形式的维生素B9是已知为Levomefolic酸或5-甲基四氢脱液（5-MHF）的叶酸。
In your digestive system, most dietary folate is converted into 5-MTHF before entering your bloodstream (
Summary叶酸是天然存在的维生素B9形式。在进入血液之前，您的消化系统将其转化为生物活性形式的维生素B9-5-5-mth。
叶酸is a synthetic form of vitamin B9, also known as pteroylmonoglutamic acid.
It’s used in supplements and added to processed food products, such as flour and breakfast cereals.
Unlike folate, not all of the folic acid you consume is converted into the active form of vitamin B9 — 5-MTHF — in your digestive system. Instead, it needs to be converted in your liver or other tissues (
Yet, this process is slow and inefficient in some people. After taking a folic acid supplement, it takes time for your body to convert all of it to 5-MTHF (
即使是每天的小剂量，例如200-400mcg，也可能不会被完全代谢，直至进行下一个剂量。随着叶酸补充剂食用加固食物时，这种问题可能会变得更糟（
As a result, unmetabolized folic acid is commonly detected in people’s bloodstreams, even in the fasted state (
这是一个令人担忧的原因，随着高水平的未代谢叶酸已经与几种健康问题有关。
然而，一项研究表明，服用叶酸和其他B vitamins，特别是维生素B6，使转换更有效（
Summary叶酸是维生素B9的合成形式。你的身体不会很好地将其转化为活性维生素B9，因此未造成的叶酸可能在血液中积聚。
Several studies indicate that chronically elevated levels of unmetabolized folic acid may have adverse health effects, including:
- Increased cancer risk.High levels of unmetabolized folic acid have been associated with increased cancer risk. However, no evidence proves that unmetabolized folic acid plays a direct role (
13. 那14. 那15. ）。 - Undetected B12 deficiency.在老年人中，高叶酸水平可以掩盖vitamin B12不足。未经治疗的维生素B12缺乏可能会增加痴呆症和损伤神经功能的风险（
16. 那17. ）。
即使是400 mcg的小，每日剂量也可能导致未代谢的叶酸在血液中积聚（
虽然高叶酸摄入是一个问题，但健康影响尚不清楚，需要进一步的研究。
Summary研究人员担心高水平的未代谢叶酸可能会对健康产生负面影响，但在达到任何强烈结论之前需要更多的研究。
It’s best to get vitamin B9 from whole foods.
High-folate foods包括芦笋，鳄梨，布鲁塞尔豆芽，以及像菠菜和生菜等叶茂盛蔬菜。
然而，对于一些人，例如孕妇，补充剂是一种确保足够的维生素B9摄入量的简单方法。
叶酸是维生素B9最常见的补充形式。它可以在许多药店购买，以及online。
Other supplements contain 5-methyltetrahydrofolate (5-MTHF), also known as levomefolate, which is considered an adequate alternative to folic acid (
Supplemental 5-MTHF is available in the form of levomefolate calcium or levomefolate magnesium. It’s sold under the brand names Metafolin, Deplin, and Enlyte and availableonline。
SummaryThe healthiest dietary sources of vitamin B9 are whole foods, such as leafy green vegetables. If you need to take supplements, methyl folate is a good alternative to folic acid.
叶酸是食物中维生素B9的自然形式，而叶酸是合成形式。
High intake of folic acid may lead to increased blood levels of unmetabolized folic acid. Some researchers speculate that this may have adverse health effects over time, but further studies are needed before solid conclusions can be reached.
Alternatives to folic acid supplements include 5-MTHT (levomefolate) or whole foods, such as绿叶蔬菜。
