Is Vitamin B12 the same as Folic Acid?

 

Vitamin B12 (cobalamin) and Folic Acid (also known as Folate or Vitamin B9) are not the same. Whilst they are both B vitamins, they are in fact distinct molecules with different functions in the body.

Vitamin B12, a water‑soluble vitamin, is essential for nerve function, DNA synthesis and red blood cell production. It plays an essential role in maintaining the health of the nervous system and in the formation of red blood cells.

Neurological function

Vitamin B12 is involved in the maintenance of the nervous system including the protective covering of nerves and the function of neurotransmitters. Deficiency in Vitamin B12 can lead to neurological symptoms such as tingling or numbness in the hands and feet, difficulty walking, memory problems and even irreversible nerve damage in severe cases.

DNA synthesis

Vitamin B12 is required for the synthesis of DNA, which is the genetic material in our cells. It works alongside other B vitamins, particularly folate, and our bodies need high enough Vitamin B12 levels for this cell function and growth.

Red blood cell formation

Vitamin B12 aids the production of red blood cells (which carry oxygen throughout the body to organs, muscles and our cells) in the bone marrow. It works along with folate in this process. Deficiency in vitamin B12 can lead to megaloblastic anaemia, where red blood cells are larger than normal and unable to function properly.

Energy production

Vitamin B12 is involved in the metabolism of fats and carbohydrates, converting them into energy that our bodies then use as fuel.

Heart health

Some research suggests that Vitamin B12 may help reduce levels of homocysteine, an amino acid associated with an increased risk of heart disease. Vitamin B12, along with other B vitamins, helps convert homocysteine into other substances, potentially reducing its harmful effects on the cardiovascular system.

Vitamin B12 is primarily found in animal derived foods such as meat, fish, eggs and dairy products. Due to their diet, vegans and vegetarians may find they are at risk of vitamin B12 deficiency if they do not consume fortified foods or supplements. 

Whereas Folic Acid is also important for DNA synthesis, cell division and the formation of red blood cells. Moreover, it is particularly crucial during pregnancy for fetal development and is often recommended to pregnant women from their first trimester.

Folic Acid plays several important roles in the body. These include:

DNA synthesis

Folate is essential for the synthesis and repair of DNA. Folate is important for overall tissue growth and repair.

Red blood cell formation

Like Vitamin B12, folate also helps with the production of red blood cells. Having adequate folate levels is also crucial for preventing anaemia, which is a condition from a low red blood cell count and has symptoms such as fatigue and weakness.

Neural tube formation

During early pregnancy, folate is particularly important for the development of the neural tube in the foetus, which eventually forms the baby's brain and spinal cord in the early stages of growth. Taking enough folate intake before and during pregnancy can help prevent neural tube defects such as spina bifida and anencephaly.

Homocysteine metabolism

Folate, along with vitamins B6 and B12, helps to metabolise homocysteine, an amino acid that is associated with an increased risk of cardiovascular disease. Taking folate can help to lessen the risk of this disease.

Overall, folate is essential for the proper functioning and growth of cells, particularly during periods of rapid cell division and growth, such as pregnancy and infancy.

Our bodies can get this vitamin through a diet which has leafy green vegetables, citrus fruits, beans and fortified grains.

Whether it is folate or vitamin B12 deficiency, most symptoms are the same. Symptoms include:

• rapid breathing or shortness of breath
• headaches
• indigestion
• loss of appetite
• palpitations
• problems with your vision
• feeling weak or tired
• diarrhoea
• a sore or red tongue, sometimes with mouth ulcers
• problems with memory, understanding and judgment (cognitive changes)

Vitamin B12 deficiency can also cause symptoms that affect the brain and nervous system (neurological symptoms), including numbness, problems with balance and coordination, pins and needles, and incontinence. In addition, it may cause the followings:

Hematologic effects: megaloblastic anemia (large, dysfunctional red blood cells) causes fatigue, pallor and shortness of breath.

Psychiatric and cognitive symptoms: depression or anxiety, irritability, psychosis, and cognitive impairment are also common in B12 deficiency.

Populations at risk: older adults (who may have difficulty in absorbing B12 from food due to decreased stomach acid production), strict vegans/vegetarians without supplementation, people with pernicious anemia, GI surgery (gastrectomy, bariatric), Crohn’s disease, long‑term proton pump inhibitor or metformin use can reduce absorption and raise risk of deficiency. Moreover, individuals with certain medical conditions that affect B12 or folate absorption.

Whether you should take vitamin B12 or folate depends on your individual health needs and your diet. It is best to speak to healthcare professional for advice.