Folate describes folic acid and its salts (folates). Some researchers include these substances, which possess the same physiological properties, under folacin.
Sources: One of the top foods high in this acid is legumes, a significant source. It is followed by green leafy vegetables (spinach, lettuce) and nuts. Milk, fish, and meat are not as prominent.
- BODY READY – In order for the body to use Folic Acid, it must undergo a series of biochemical steps. The active folate in Solgar Folate is Metafolin (L-methyfolate) which is bioidentical to the bioactive form, which means no conversion by the body.
- BENEFITS – The active folate in this formulation helps in promoting heart health as well as providing support for a healthy nervous system as well as the formulation of healthy red blood cells.
Folate Health Benefits
Units of measurement: micrograms (millionths of a gram), represented by the symbol µg (1 mg = 1000 µg).
Function: This acid is essential for synthesizing DNA and RNA, which comprise life’s biochemical base. The acid is also involved in producing hemoglobin and many other physiological processes.
What happens when someone is deficient?: People deficient experience folate deficiency anemia. This condition is also called megaloblastic or macrocytic anemia (few, very large red blood cells), glossitis (tongue inflammation), mental deterioration, and congenital malformations of the fetal nervous system.
Benefits: In these cases, it is recommended that intake be double the RDA or about 400 µg:
- Growth periods: infancy and adolescence.
- When taking oral contraceptives (these may interfere with the absorption).
- Folic acid for pregnancy (to avoid fetal malformations).
- Persons at high risk of cardiac disease (to lower the heart attack risk).
- Anemia in general and macrocytic anemia in particular.
- Intestinal parasitosis.
- Regular alcohol consumption, which blocks the absorption and assimilation; intake of certain medications, such as anti-epileptics and chemotherapeutic drugs used to combat cancer, which counteracts folic acid.
Loss during the processing of foods: Folic acid is relatively unstable and is easily destroyed by heat and light.
- Cooking and canning: 50% to 95% are lost.
- Storage: Vegetables lose 50% to 70% at room temperature. When refrigerated, however, folates are little affected.
Frequently Asked Question
What are the latest findings on the optimal intake for specific populations, like pregnant women or individuals with MTHFR gene variants?
Research is ongoing, but current recommendations suggest:
1. Pregnant women and women planning pregnancy: 400 mcg daily, starting ideally before conception, due to the crucial role in preventing neural tube defects.
2. Individuals with MTHFR gene variants: Consult a healthcare professional for personalized guidance based on specific variants and overall health status. Some may benefit from higher intake or particular types of folate like 5-MTHF.
Can high intake have any negative consequences?
While exceeding tolerable upper intake levels (UL) is unlikely with food sources, excessive supplementation (>1000 mcg daily) might mask vitamin B12 deficiency symptoms. Before exceeding the prescribed intake, it is important to get the advice of a healthcare practitioner.
Beyond neural tube defects, what are the emerging research areas concerning folic acid health benefits?
Studies explore potential roles in:
1. Cognitive function and mental health: Some data suggest folic acid may be beneficial in treating depression and cognitive decline; nevertheless, more substantial evidence is required.
2. Cancer prevention: The link between folic acid and cancer risk is complex and inconclusive. Further research is ongoing to understand potential interactions with other factors and specific cancer types.
3. Cardiovascular health: Folic acid’s role in homocysteine metabolism might contribute to lowering cardiovascular risk, but the picture is unclear. More research is needed to clarify its impact.
How can I optimize my absorption and utilization?
While most healthy individuals readily absorb this acid from food, some factors can influence it:
1. Cooking methods: Steaming or boiling vegetables retains more folic acid than other methods.
2. Food combinations: Consuming vitamin C-rich foods alongside folate sources can enhance absorption.
3. Individual gut health: Certain gut imbalances might affect folate absorption. Consult a healthcare professional for gut health optimization strategies.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 394. Print.
- National Institutes of Health (NIH) Office of Dietary Supplements: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
- Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/ncbddd/folicacid/index.html
- Pregnant Women: Search for “Folate recommendations for pregnant women” or “Folic acid and neural tube defects” on the CDC or NIH websites.
- MTHFR Gene Variants: Search for “Folate and MTHFR gene variants” or “MTHFR and personalized folate intake” on PubMed or Google Scholar.
- Search for “Folate upper intake level” or “Risks of high folate intake” on the NIH website.
- Cognitive Function: Search for “Folate and depression” or “Folate and cognitive decline” on PubMed or Google Scholar.
- Cancer Prevention: Search for “Folate and cancer risk” or “Folate and specific cancer types” on PubMed or Google Scholar.
- Cardiovascular Health: Search for “Folate and homocysteine” or “Folate and cardiovascular disease” on PubMed or Google Scholar.
Last update on 2024-04-15 / Affiliate links / Images from Amazon Product Advertising API
