In this guide, we explore everything you need to know about folate deficiency symptoms and benefits — from the science behind it to practical steps you can take starting today.
Why is Folate Important
<span style="font-weight: 400;”>The Water-soluble vitamin B9, Folate, comes in the form of Folic acid or Folacin. It can be classified under the B vitamin family. Folate is present naturally in food rich in leafy green vegetables, cereals, legumes, nuts, and seeds. Additionally, supplements and fortified food items are alternate sources for obtaining Folate. Be sure to look at the nutrition label to check the total amount of food product.
Moreover, Foliate helps maintain the human body. Folate’s importance in the human body is multidimensional. It helps the body make new cells, Aids in cell growth and development, and helps close the neural tube during the early stage of development.
HoIt also providesic acid different from folate?
Folic acid is a synthetic derivative of folate. It is available in dietary supplements or added to enriched foods. Enriched indicates that the food has been supplied with added vitamins. Folate and folic are different; folate is found naturally in food, whilst folic acid is not. Although the body requires folate, it cannot use folic acid. Folic acid has to be changed to folate first for use.
How Much Folate Do You Need?
Food and supplements are both good sources ofof folate. The Recommended Daily Amount (RDA) is 400 micrograms (mcg) for adults, while pregnant or nursing women require 600 mcg daily. It is best to consult a doctor about personal folate needs.
Life Stage Recommended Amount of Folate
– Birth to 6 Months: 65 mcg a day
– 7 to 12 Months: 80 mcg a day
– 1 to 3 Years: 150 mcg a day
– 4 to 8 Years: 200 mcg a day
– 9 to 13 Years: 300 mcg a day
– 14 and Up: 400 mcg a day
Folate Deficiency
As highlighted, cases of folate deficiency in the United States are uncommon. However, the following groups of individuals tend to fall into the risk bracket for folate deficiency.
- Pregnant or lactating women
- Smokers
- Alcoholics
- Senior citizens
- People with chronic illnesses, such as kidney disease, or celiac and Crohn’s disease
- People undergoing treatment with methotrexate or phenytoin
- Individuals with other malabsorption disorders
In addition, it is advisable to limit your alcohol intake as it adversely affects folate metabolism in the body.
The symptoms of folate deficiency can include:
Symptoms that stem from folate deficiency can consist of:
- fatigue
- weakness
- anaemia
- depression
- headaches
- heart palpitations
- irritability
- difficulty concentrating
- pale skin
- sore tongue
In simple terms, anemia is a condition that is usually diagnosed when an individual’s erythrocyte volume is too low. Consequently, their oxygen coveying capacity to the tissues and organs is subpar. In this instance, the origin of the issue stems from the low amount of folate in one’s body, seeing that it is low. Folate is crucial for the synthesis and development of erythrocytes. The adverse effects of anemia in a person include, but are not limited to, chronic fatigue, shortness of breath, and muscular weakness. Folic acid deficiency during the gestation period is thought to increase the likelihood of having offspring with some forms of neural tube defects.
If you are pregnant and experience any of the above signs, consult a trained medical professional immediately. In some cases, folate deficiency can be improved with a melatonin supplement. Folate espouse levels can easily be determined with a straightforward blood test.
Folate Benefits
The body relies on Folate for the formation of cells, which is essential when a person is growing during their adolescent years and also in other rapid growth phases like infancy. Apart from these, Folate helps changes to DNA that can potentially result in cancer and many other diseases.
Folate Benefits and Brain Health
Folate plays an important role in a person’s mental well-being. Insufficient folate has been associated with some forms of depression. Folate serves as a precursor for serotonin, a chemical in the body that affects one’s mood. People suffering from depression tend to lose interest in previously liked pastimes or feel persistently sad. Prescriptions that act upon the brain raise folate levels to minimize the chances of depression.
Cognitive decline is linked to folate deficiency, and consumed in amounts below the recommended daily intake of 400 micrograms can lead to the onset of dementia. Those folate deficiency studies noted that elderly people with little folate tend to suffer from complicated memory and thinking.
Folate Benefits and Heart Health
Folate may prevent heart disease. One study found that individuals with high levels of folate had a lower incidence of heart disease than those with low levels. Another study concluded that folate can lower homocysteine levels. Homocysteine is an amino acid that can destroy blood cells and cause heart disease. Folate can also aid in lowering blood pressure. Moreover, folate can also reduce the chances of having a stroke.
Folate Benefits and Cancer Prevention
Folate plays an important role in avoiding cancer. It aids in forming healthy cells and modifying DNA changes that can lead to cancer. Folate is used to help in repairing broken DNA cells. Folate is vital because it has the potential to prevent cancer. When DNA is badly damaged, it consequently leads to cancer. Folate aids in repairing broken DNA Cells and helps fight cancer. One study found that people eating folate may be slightly better protected from colorectal cancers. Another study found that people eating folate may be slightly better protected from pancreatic cancers. Folate might also be beneficial for breast cancer patients.
Folate Benefits and Fertility
Folate is regarded as important in the field of infertility. It helps the body produce new cells. Moreover, folate also helps reduce the chances of any DNA modifications that could result in defects. Ladies planning on getting pregnant are advised to take a folate supplement. Folate may reduce spina bifida and other birth defects.
Dr. Ava Bell-Taylor, M.D.
Board-Certified OB/GYN & Functional Medicine Physician
Dr. Ava Bell-Taylor is a board-certified OB/GYN and functional medicine physician specializing in hormone balance, adrenal health, and whole-body wellness. She is the co-founder of Taylor MD Formulations and Taylor Medical Group in Atlanta, Georgia.
Learn more about Dr. Bell-Taylor
