Folate
What is Folate?
Folate, also known as Vitamin B9, is a water-soluble vitamin essential for numerous bodily functions.
It plays a crucial role in DNA synthesis, cell division, and proper fetal development.
Folate naturally occurs in foods, while its synthetic form, folic acid, is commonly found in supplements and fortified foods.
What does Folate do in our body?
Folate supports the production and repair of DNA and RNA, the body’s genetic material.
It aids in cell division and tissue growth, making it especially important during periods of rapid growth, such as pregnancy and infancy.
Folate helps in forming healthy red blood cells and prevents anemia by assisting in the conversion of homocysteine to methionine, thus promoting cardiovascular health.
It’s essential for brain function and supports emotional and mental health by contributing to the production of neurotransmitters.
Major Warning Signs of Folate Deficiency
Unexplained fatigue or weakness.
Mouth sores or a swollen tongue.
Poor growth and developmental issues, especially in children or during pregnancy.
Megaloblastic anemia (enlarged red blood cells).
Other Deficiency Symptoms in Folate
Cognitive difficulties or memory issues.
Irritability and mood swings.
Digestive issues such as diarrhea.
Pale skin due to anemia.
Folate Deficiency in the Immune System
A weakened immune response, making you more prone to infections.
Reduced production of white blood cells, which are crucial for fighting infections.
Folate Deficiency in the Cardiovascular System
Elevated homocysteine levels, which can increase the risk of heart disease.
A higher chance of developing hypertension (high blood pressure).
Folate Deficiency in the Integumentary System
Folate deficiency can lead to skin disorders, including dryness and irritations like eczema or acne.
Poor wound healing due to impaired cell production.
Folate Deficiency in the Lymphatic System
The lymphatic system may struggle to detoxify the body efficiently, leading to sluggishness and swollen lymph nodes.
Increased susceptibility to infections.
Folate Deficiency in the Endocrine System
Hormonal imbalances, especially during pregnancy, can occur with folate deficiency.
It can contribute to insulin resistance, affecting blood sugar regulation.
Folate Deficiency in the Muscular System
Muscle weakness and fatigue are common due to the decreased oxygen-carrying capacity of the blood.
Slow recovery after exercise or strain.
Folate Deficiency in the Digestive System
Diarrhea and digestive issues, as folate is crucial for maintaining gut lining integrity.
Decreased appetite and weight loss due to malabsorption.
Folate Deficiency in the Nervous System
Neurological issues like tingling in the hands and feet.
Memory loss, confusion, and an increased risk of depression and anxiety.
Folate Deficiency in the Skeletal System
Folate deficiency affects bone marrow function, leading to a decrease in the production of blood cells.
There might be an indirect impact on bone health due to impaired calcium metabolism.
Folate Deficiency in the Thyroid Pathway
Folate is essential for proper thyroid function, and deficiency may lead to hypothyroid symptoms like fatigue, weight gain, and cold intolerance.
The methylation process, supported by folate, is crucial for hormone regulation.
Folate Deficiency in the Liver
Reduced ability to detoxify the body, leading to toxin buildup.
Fatty liver disease can be exacerbated by low folate levels.
Causes of Folate Deficiency
Poor dietary intake, especially low consumption of leafy greens, legumes, and fortified foods.
Malabsorption issues such as celiac disease or Crohn’s disease.
Excessive alcohol consumption, which impairs folate absorption and utilization.
Certain medications, including anticonvulsants, can interfere with folate metabolism.
Physical Ailments Requiring more Folate
Pregnancy and breastfeeding, as the demand for folate increases to support fetal development.
Conditions like anemia, where red blood cell production is compromised.
Neurological disorders like depression or cognitive decline may benefit from increased folate.
Medications that Deplete Folate
Methotrexate (used for cancer and autoimmune diseases) is a well-known folate antagonist.
Anticonvulsants like phenytoin and phenobarbital can lower folate levels.
Oral contraceptives have been linked to lower folate absorption.
Natural Supplements that Deplete Folate
High doses of zinc supplements can interfere with folate absorption.
Overuse of Vitamin B6 may increase folate requirements.
Heavy Metals that Deplete Folate
Exposure to lead and mercury can interfere with folate metabolism.
Cadmium, found in tobacco smoke, is another heavy metal that depletes folate levels.
Testing Folate
Blood tests measure serum folate levels or red blood cell folate levels, with RBC folate being a more accurate long-term indicator.
Homocysteine levels are often tested alongside folate since high homocysteine can indicate folate deficiency.
Daily Requirements of Folate
Adults: the recommended daily intake is about 400 mcg.
Pregnant women: need approximately 600 mcg daily to prevent neural tube defects.
Breastfeeding women: are recommended 500 mcg daily.
Co-Factors Required for Folate Absorption
Vitamin B12 works in synergy with folate in DNA synthesis and red blood cell formation.
Zinc helps with the absorption of folate in the gut.
Vitamin C enhances folate absorption by protecting it from oxidation.
Foods high in Folate
Dark leafy greens such as spinach, kale, and romaine lettuce.
Legumes like lentils, chickpeas, and black beans.
Avocado, citrus fruits, and fortified grains are also excellent sources.
Things that affect the amount of Folate in our food
Cooking and heat can destroy folate in foods, so raw or lightly cooked is best.
Processing, like refining grains, significantly reduces folate content.
Long storage times and exposure to air can degrade folate levels in fresh produce.
Other Random Information about Folate
Folate is especially important during pregnancy to prevent neural tube defects in babies.
Some people have a genetic mutation (MTHFR) that affects their ability to metabolize folic acid, making them more dependent on folate in its active form (methylfolate).
Folate deficiency is often masked by high intake of synthetic folic acid, so it's important to focus on whole-food sources.
Final Thoughts…
It is becoming more and more common to be tested for MTHFR and if you have ongoing issues you can’t seem to get on top of then I know of many people that have been tested and found answers.
The quick way forward though is to take methylated folate and see how you feel. This one from Thorne is good quality and you can get it from iHerb.
