How Does Folic Acid Supplementing or Fortifying Affect Your Body?
There is a lot of buzz around folates and folic acid.
Health professionals often find the terminology around folate and folic acid confusing. They use the words folic acid supplements when they mean folate, folinic acid or 5-methyltetrahydrofolate (active form). The mix up occurs because folate has become an umbrella term for many forms of folate. Each study may use a specific form of folate such as 5-methyltetrahydrofolate but by the time the study makes it to the media, for convenience, it’s being referred to as folate. This creates a game of broken telephone lines between the researcher and the public, leading to confusion.
There are many forms of folate. Fortunately, you only need to know about the forms of folate relevant to you. It is easy to get confused, so we are going to walk you through why each form of folate is important.
Is Folic Acid Equal To Folate?
No! Folates are found naturally in food and folic acid is a man made synthetic form. The body prefers to use naturally occurring folates over the folic acid. Folic acid is a stable synthetic compound making it easy to fortify food with. Folic acid can be found in supplements and fortified foods (ex. Bread, baked goods, cereals or any other foods made with folate enriched wheat). We need less than 200 micrograms of folate per day! But, if you have an MTHFR mutation your body will often require more than 200 micrograms of folate per day. Folic acid has no function in your body until it is made into dihydrofolate. Having too much folic acid in the system blocks the pathway for naturally occurring folates. Folic acid inhibits the DHFR enzyme from making natural folates into dihydrofolate.This is why folic acid supplements are usually a bad idea. Not until recently, due to advances in technology, 5-methyltetrahydrofolate and folinic acid became available for supplementation. Supplementing with 5-methyltetrahydrofolate or folinic acid is better than folic acid. Depending on your unique situation a folate supplement may not be the best option for you or may require different supplementation strategies. A combination of 5-methyltetrahydrofolate and folinic acid at ratios specific to your condition may be recommended or some of you will do better on just active methyl folate. Working with a healthcare practitioner who is specialized in working with clients with MTHFR mutations is recommended because not getting the ratios right can lead to more health problems. For more information on MTHFR and folic acid and folic acid supplements read our article “Why isn’t folic acid good for those with an MTHFR mutation? ” and for more information about supplementing folate read “A guide to folate supplementation” https://www.mthfrsupport.com.au/folate-and-brain/ https://www.mthfrsupport.com.au/folic-acid-vs-5-mthf-treating-mthfr-deficiency/ https://www.mthfrsupport.com.au/top-20-folate-containing-foods/ https://www.mthfrsupport.com.au/folic-acid-vs-5-mthf-debate/Why Is Folate Important?
Folate is widely studied because it plays many critical roles within the body. Folate plays a role in the following processes:- Synthesis of DNA and RNA
- Use of S-adenosyl methionine (SAM) for the transfer of methyl groups
- Production and recycling of neurotransmitters
- Detoxification
- Creation of functional red blood cells (RBC), white blood cells (WBC) and blood platelets
-
Neural tube defects
- Anencephaly
- Spina bifida
- Encephalocele
- Poor quality sperm
- Blood clotting issues leading to increased risk of thrombosis
- Autism
- Behavioral issues such as ADD/ADHD
- Increased sensitivity to allergens
-
Low birth weight caused by
- Premature birth
- Slow prenatal growth rate
- Multiple miscarriages
- Purine synthesis
- Pyrimidine synthesis
-
Amino acid conversion
- All are important for synthesis of DNA
- irritability
- insomnia
- sore muscles
- achy joints
- acne
- rash
- severe anxiety
- palpitations
- nausea
- headaches
- migraines
- depression
- suicidal thoughts
What Are Natural Sources Of Folate?
Folate primarily comes from some of the healthiest foods you can eat. Dark green leafy greens. Here is a list of foods known to be high in folate:- Spinach
- Kale
- Swiss Chard
- Collard greens
- Romaine lettuce
- Brussel sprouts
- Asparagus
- Broccoli
- Cauliflower
- Avocados
- Okra