Side-by-Side Comparison
Essential Vitamins & Minerals
Vitamin B9 (Folate & Folic Acid) vs. Vitamin C (L-Ascorbic Acid)
Comparing 2 standards across 9 specifications. 9 key differences identified.
Comparing:
Vitamin B9 (Folate & Folic Acid)
Vitamin C (L-Ascorbic Acid)
Vitamin B9 comprises natural dietary folates (polyglutamates) and synthetic folic acid (monoglutamate). Adult RDA is 400 µg DFE, with a Tolerable Upper Limit of 1,000 µg/day synthetic folic acid, essential as a single-carbon donor in thymidylate DNA synthesis and neural tube closure.
Vitamin C is a water-soluble electron donor and antioxidant essential for collagen proline/lysine hydroxylation, non-heme iron absorption, and immune phagocyte function. Adult RDA is 90mg (men) / 75mg (women), with a Tolerable Upper Limit of 2,000mg/day.
Specification Comparison Table
9 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Water-Soluble Pteroylglutamate Vitamin | Water-Soluble Vitamin |
|
Adult RDA / RDI
|
400 µg DFE / day (600 µg DFE pregnancy / prevents neural tube defects) | 90 mg (Men) / 75 mg (Women) (+35mg for smokers) |
|
Tolerable Upper Limit (UL)
|
1,000 µg / day (Synthetic folic acid only; masks B12 deficiency neuropathy) | 2,000 mg / day (Avoid osmotic diarrhea) |
|
Chemical Forms
|
(6S)-5-Methyltetrahydrofolate (5-MTHF, active circulating form), Tetrahydrofolate (THF), Folic Acid (Pteroylmonoglutamic acid, synthetic) | L-Ascorbic Acid, Sodium Ascorbate, Calcium Ascorbate |
|
Primary Biological Function
|
1-Carbon transfer reactions, dUMP -> dTMP methylation (Thymidine DNA synthesis), Methionine-Homocysteine cycle, Erythropoiesis | Prolyl/Lysyl Hydroxylase cofactor (Collagen), ROS scavenger, Carnitine synthesis |
|
Deficiency Condition
|
Neural Tube Defects (Spina bifida, anencephaly in fetuses), Megaloblastic Macrocytic Anemia, Elevated Homocysteine | Scurvy (Collagen breakdown, capillary fragility, impaired wound healing) |
|
Top Whole Food Sources
|
Beef Liver, Spinach, Asparagus, Brussels Sprouts, Roman Lentils, Chickpeas, Fortified Flours | Red Bell Pepper, Strawberries, Citrus, Kiwi, Broccoli, Brussels Sprouts |
|
MTHFR Genetic Polymorphism
|
Homozygous MTHFR C677T variant reduces folate reduction activity by ~70%, benefiting from direct 5-MTHF supplementation | — |
|
Thermolability
|
— | Highly heat- and oxygen-sensitive (degrades rapidly with prolonged boiling) |
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