Folate is naturally present in many foods, notably dark green vegetables, beans, and legumes.
Vitamin supplements contain a synthetic form offolate known as folic acid.
This article explains folate’s uses and benefits.
Verywell / Alexandra Gordon
It also covers precautions and how to take folate safely.
Supplement Facts
Uses of Folate
Folate is essential to good health.
In addition, it supports healthy cell division.
Enalapril (brand name Vasotec) is a medication that treats high blood pressure.
The median treatment duration was 4.5 years.
In addition, researchers concluded it was particularly effective in populations without folate food fortification.
The two most common NTDs arespina bifidaandanencephaly.
Researchers have long known that inadequate levels of folate and vitamin B12 during pregnancy increase the risk of NTDs.
Of the two, folate deficiency is much more common and more of a concern.
The underlying cause of macular AMD is not well understood.
However, some scientists believe that it results frominflammationandoxidative stressesplaced on the eyes over a lifetime.
In addition, high homocysteine could also contribute to AMD.
Therefore, some researchers have looked at the relationship between folate and AMD due to this connection.
Researchers found that elevation in homocysteine levels correlated to a 30% increased risk of developing AMD.
However, researchers did not observe a difference in folic acid levels between AMD participants and controls.
Overall, the groups with higher folate intake had a significantly decreased risk of bladder cancer.
On the other hand, some research has found a potential tumor-promoting effect with folic acid supplementation.
Still, other studies have found that folate does not affect cancer risk.
On the other hand, other studies have found no benefits.
Although this is rare in the United States, deficiency can occur in people with certain risk factors.
What Causes a Folate Deficiency?
How Do I Know If I Have a Folate Deficiency?
A folate deficiency may need to be correctly identified and diagnosed by a healthcare provider through specific labs.
However, some identifying factors may signal a deficiency.
Your provider may recommend you take folate if you are pregnant, breastfeeding, or deficient.
As an essential nutrient sourced from food, folate is not associated with side effects or risks.
However, consuming a supplement like folate may have potential side effects.
These side effects may be common or severe.
In addition, excessive folate may increase certain health risks, including some cancers and cognitive impairment.
Dosage: How Much Folate Should I Take?
What Happens If I Take Too Much Folate?
How To Store Folate
Storefolate supplementsin a cool, dry place.
Keep it away from direct sunlight.
Discard after one year or as indicated on the packaging.
Manufacturers also use it in food fortification.
5-MTHF
5-MTHF is another folate supplement form.
People with a mutation in the C677T gene have an increased risk of having a baby with an NTD.
Some sources recommend supplementing with MTHF rather than inactive folic acid.
Frequently Asked Questions
Signs of folate deficiency are often subtle.
Unexplained fatigue and weakness are often the first signs.
It is usually only after symptoms are severe that healthcare providers identify folate deficiency anemia.
While folate and folic acid are often used interchangeably, they aren’t exactly the same thing.
Folic acid is a synthetic form of folate often found in vitamins and added to fortified foods.
Folate from food sources is best because it is easier for your body to process.
However, folate is also available in the form of folic acid through supplementation and food fortification.
Moreover, much of the folic acid you consume will remain unmetabolized and linger in the system.
Summary
Folate is a B vitamin essential for building your body’s genetic material.
Many foods naturally contain folate, especially green, leafy vegetables.
Manufacturers also fortify grains and cereals with folic acid, a synthetic form of folate.
In addition, folic acid is available in supplement form.
Folate deficiency is rare in the U.S., thanks to fortification.
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