Folate and All it Does For the Human Body

If you’ve ever looked at the nutrition label on a bottle of generic multivitamins or fortified cereal, you’ve seen the words “folic acid” on the back.

But do you know much about this vitamin (or in this case, this synthetic vitamin)?

Folic acid is not a naturally occurring nutrient but is the laboratory-made version of folate, vitamin B9.

I’ve been going in-depth into the B vitamins lately because so many people don’t understand their role in maintaining peak health and/or don’t realize which nutrients they consume are B vitamins.

Folate is one of them.

Now, I am going to deviate from talking strictly about just folate in this article, as the methylated form of folate is essential for health, and because of a genetic mutation called MTHFR many people can’t process folic acid and /or folate to use it for the full benefit.

But that’s something I’ll touch on later.

For now, let’s get into why folate is so important for you.

What does Folate Do?

Like many vitamins we ingest, folate (specifically methylfolate) helps you run clean.

1. Promotes Healthy Cell Growth and Function:

Folate is fundamental for DNA synthesis and repair, playing a significant role in cell division and growth. Its importance is highlighted during periods of rapid growth, such as pregnancy and adolescence.

This is why you see so many prenatals filled with folate or methylfolate.

Which leads me to the next benefit…

2. Essential for a Healthy Pregnancy:

Every expectant mom wants to ensure the best possible outcome of their pregnancy Adequate folate levels are crucial for pregnant women as it reduces the risk of neural tube defects (NTDs) like spina bifida and anencephaly. This is why folic acid supplementation is often recommended before conception and during pregnancy.

3. Supports Cardiovascular Health:

Folate is also essential for keeping your heart in peak operating condition. It helps break down homocysteine, an amino acid in the blood that, when left unattended, has been associated with an increased risk of heart disease.

When you have enough folate intake, it will aid in maintaining heart health by ensuring that homocysteine doesn’t present any issues.

4. Boosts Brain Function and Mental Health:

We care about brain health a great deal at our clinic.

That’s why we offer seminars on brain health and custom formulations that enhance cognitive function.

Thankfully, folate is also beneficial for the synthesis of neurotransmitters like serotonin and dopamine. You need both to maintain baseline function and getting more than adequate levels has been linked to improved cognitive function and mental well-being, potentially even lowering the risk of depression.

5. Aids in the Production of Red Blood Cells:

Similar to heart health benefits, folate can help play a role in the manufacturing of more healthy red blood cells.

This will assist in preventing a condition known as megaloblastic anemia, where red blood cells are enlarged and inefficient at transporting oxygen. It will also help healthy people have energy and aid in keeping their entire cardiovascular system healthy.

6. Cancer Prevention:

Some studies suggest adequate folate intake may help protect against certain cancers, such as colorectal cancer. Its role in DNA synthesis and repair might enable it to prevent cancerous mutations.

I won’t go on record saying you should take it for that exact purpose, but knowing folate is helpful in many other ways certainly makes it easy to recommend.

Now, What Happens If You Have a Folate Deficiency?

As I mentioned at the beginning of this article, millions worldwide don’t get enough folate because their bodies can’t convert folate into methylfolate, which is the bioactive form of this vitamin.

For that, I recommend taking a methylfolate supplement, as it’ll deliver the critical nutrients in the usable form those people need.

Here is what could happen if you don’t get enough folate as a child or an adult.

1. Neural Tube Defects:

Insufficient folate during pregnancy significantly increases the risk of NTDs in newborns, leading to severe congenital disabilities and, in extreme cases, mortality.

2. Megaloblastic Anemia:

As I referenced above, red blood cell production falters if you don’t get enough folate, causing anemia. Symptoms include fatigue, weakness, pale skin, and shortness of breath.

3. Elevated Homocysteine Levels

A deficiency can hinder the breakdown of homocysteine, escalating the risk of cardiovascular complications like heart attacks and strokes.

4. Compromised Immune Function:

Since folate contributes to DNA and RNA synthesis, its deficiency can impair the proliferation of immune cells, compromising the body's ability to fend off infections.

5. Cognitive Impairment and Mental Health Issues:

An insufficient supply of folate can lead to cognitive declines and elevate the risk of mental health disorders, including depression and dementia.

6. Potential Risk of Cancer

While adequate folate levels may be protective, deficiencies might increase DNA damage and cellular mutations, heightening the risk of certain cancers.

How to Ensure Adequate Folate Intake

For those without MTHFR, getting folate isn’t all that difficult as it is in ample supply in our foods.

As it relates to the best sources, animal-based foods are usually preferential.

Liver: One of the richest sources, particularly chicken liver and beef liver.

Eggs: Provide a decent amount of folate and are a versatile food option.

Red and White Meat: Though not as rich as liver, beef, pork, and poultry contain moderate amounts of folate.

Fish: Certain types of fish, such as salmon and tuna, offer some folate. It's usually found in moderate amounts rather than high concentrations.

Dairy Products: Cheese and yogurt have some folate but generally in smaller quantities compared to liver or eggs.

Leafy Greens: Includes spinach, kale, turnip greens, collard greens, and mustard greens. These are among the highest sources of folate.

Legumes: Beans like lentils, chickpeas, pinto beans, black beans, and navy beans are exceptional sources.

Asparagus: This nutrient-dense vegetable provides a good amount of folate.

Brussels Sprouts: Another leafy green known for its high folate content.

Broccoli: This cruciferous vegetable is nutritious and contains notable amounts of folate.

Beetroot: Both the bulbs and greens of beetroots are high in folate.

Nuts and Seeds: Examples include sunflower seeds and peanuts (though technically a legume).

Citrus Fruits: Oranges, grapefruits, lemons, and limes.

Avocado: Technically a fruit, avocado is nutrient-rich and provides substantial folate.

Fortified Foods: Certain cereals, flours, and other grain products are fortified with folic acid and are a good source for those without the MTHFR mutation.

And, of course, there’s supplementation:

By and large, I would recommend avoiding folic acid as it’s not a real vitamin.

If you don’t have MTHFR, regular folate is fine, and if you do have it, a methylfolate product isn’t just recommended. It’s critical.

Another thing to note is that women looking to get pregnant, or who already are, should take extra just to ensure a healthy pregnancy.