Folate is the natural form of vitamin B9, it is water-soluble and naturally found in many foods. However, can also be added to foods and sold as a supplement in the form of folic acid; this form is actually better absorbed than that from food sources.
There is a wide variety of foods that naturally contain folate however, in January 1998, the U.S. Food and Drug Administration required food manufacturers to add folic acid to foods commonly eaten, including breads, cereals, pasta, rice, and other grain products, to reduce the risk of neural tube defects. This program has helped to increase the average folic acid intake by about 100 mcg/day.
Vitamin B9 is essential for human growth and development, encourages normal nerve and brain function, and may help reduce blood-levels of homocysteine (an amino acid implicated in increased risk of heart disease and stroke). Folic acid or folate may also help protect against cancers of the lung, colon, and cervix, and may help slow memory decline associated with aging. Pregnant women have an increased need for folic acid because it supports the growth of the placenta and fetus, and helps to prevent several types of birth defects, especially those of the brain and spine.
Food sources of natural B9 or folate include dark green leafy vegetables (such as turnip greens, spinach, asparagus, Brussels sprouts and good old broccoli), carrots, torula yeast, cantaloupe, apricots, pumpkin, avocado, beans, whole wheat, dark rye flour, milk products, organ meats (such as liver), oysters, salmon, tuna, brewer’s yeast and dates.
Folate helps to form DNA and RNA and is involved in protein metabolism. This vitamin plays a key role in breaking down homocysteine, an amino acid that can exert harmful effects in the body if it is present in high amounts. Folate is also needed to produce healthy red blood cells and is critical during periods of rapid growth, such as during pregnancy and fetal development.
A folate deficiency is very rare given that it is found in a wide range of foods. However, the following conditions may put people at increased risk:
Alcoholism – As alcohol interferes with the absorption of folate and speeds the rate that folate breaks down and is excreted from the body.
Pregnancy – The body’s need for folate increases during pregnancy as it plays a key role in the development of cells in the fetus.
Intestinal surgeries or digestive disorders that cause malabsorption – Celiac disease and inflammatory bowel disease can decrease the absorption of folate. Surgeries involving the digestive organs or that reduce the normal level of stomach acid may also interfere with absorption.
Genetic variants – People carrying a variant of the gene MTHFR cannot convert folate to its active form to be used by the body.
Symptoms of a vitamin B9 deficiency include:
- Red tongue, shiny, smooth and painful
- Ulcers in mouth
- Weakness and or fatigue
- Red, swollen or bleeding gums
- Intestinal malabsorption
- Diarrhea
- Heart palpitations or an irregular heartbeat
- Shortness of breath
- Swelling of ankles
- Light-headedness
- Depression
- Forgetfulness
- Loss of appetite, weight loss
- Greying hair
- Excess pigmentation of skin
- Irritable, brooding or self-conscious
- Megaloblastic Anemia (a condition arising from a lack of folate in the diet or poor absorption that produces less red blood cells, and larger in size than normal
It is extremely rare to reach a toxic level when eating folate from food sources, and the use of a supplement is likely to be safe. However, an upper limit for folic acid is set at 1,000 mcg daily because studies have shown that taking higher amounts can mask a vitamin B12 deficiency, so it is wise to supplement with both of these nutrients at the same time.
If you choose to use a folic acid supplement, stick with the lower range available of 400 mcg a day or less, as you will likely obtain additional folic acid from fortified foods like cereals and breads, as well as natural folate in food.
However, in saying that, it is always best to check with a health professional before taking a supplement, especially for people with an existing health condition and those who are taking other drugs.
by Janice Buckler