Folate: Everything You Need to Know About this B-Vitamin

Folate is an essential B vitamin that is the cornerstone of DNA synthesis and fetal development. It also plays a role in a healthy heart, pregnancy, brain function, and more. Here is everything you need to know about folate and how to get more of it in your diet.

What is folate? 

A water-soluble B vitamin, sometimes called Vitamin B9, folate is an umbrella term for a class of similar vitamins that occur naturally in food. This term also includes folic acid, a synthetic form of folate that is found in dietary supplements and fortified foods.

Folate is required for your body to make DNA and other types of genetic material. Since it’s so important for DNA production, it plays a significant role in fetal development. Adequate intakes of folate can help support neural tube development in infants. This is why folate or folic acid is always added to prenatal vitamins. 

Folate and other B vitamins are involved in maintaining normal levels of an amino acid called homocysteine. A normal homocysteine level may help play a role in maintaining a healthy heart.

This essential B vitamin may also play a role in supporting cognitive function and maintaining a healthy mood.  

How much folate do you need? 

The RDA for folate is 400 mcg for men and women ages 14 and up. Pregnant women need 600 mcg per day. Due to the importance of folate in fetal development, it’s recommended that pregnant women take a prenatal vitamin that includes folate during pregnancy to ensure adequate intake. 

The Upper Limit for folate is 1000 mcg. Too much folate in dietary supplements can mask vitamin B12 deficiency although, getting too much folate from food is not a concern.

Most people in the United States can meet their daily folate needs through food. A folate deficiency may cause a type of anemia called megaloblastic anemia, which leads to symptoms such as fatigue, mouth sores, headache, and shortness of breath. 

A percentage of the population has a genetic mutation called MTHFR C677T that can affect their ability to metabolize folic acid or other forms of folate. People with this mutation are more likely to have unhealthy levels of homocysteine in the body. Those with this mutation need to get their folate from food or take supplements that contain methylfolate instead of folic acid.

How to get more folate

Folate is found naturally in a variety of foods. Foods that are rich in folate include: 

• Green leafy vegetables 
• Nuts 
• Beans 
• Eggs 
• Whole grains  
• Liver

In 1998, due to the importance of folate in the reduction of birth defects, the FDA started requiring foods such as bread, cereal, and other grain products to be fortified with folate. These foods are now an additional source of folate in the diet. 

Folate or folic acid are also common in multivitamins and other dietary supplements. If you’re unsure if you have a MTHFR mutation, it is best to select a supplement with methylfolate instead of folic acid, to ensure you’re meeting your needs. 

Due to the importance of folate for a healthy heart, our Herbals Heart Health Formula contains 400 mcg of folate along with other herbal ingredients to support normal homocysteine levels and other markers of a healthy heart. 

Folate plays a pivotal nutrient in our diet and is essential for DNA creation, fetal development, and heart health. Understanding and maintaining adequate folate levels through diet or supplements is crucial for overall well-being, making it a key component of a healthy lifestyle. 

References: 

1. CDC. (2023, September 19). Folic Acid Recommendations. Centers for Disease Control and Prevention. https://www.cdc.gov/ncbddd/folicacid/recommendations.html 

2. Huang, T., Chen, Y., Yang, B., Yang, J., Wahlqvist, M. L., & Li, D. (2012). Meta-analysis of B vitamin supplementation on plasma homocysteine, cardiovascular and all-cause mortality. Clinical Nutrition , 31(4), 448–454. 

3. Smith, A. D., & Refsum, H. (2016). Homocysteine, B Vitamins, and Cognitive Impairment. Annual Review of Nutrition, 36, 211–239. 

4. Roberts, E., Carter, B., & Young, A. H. (2018). Caveat emptor: Folate in unipolar depressive illness, a systematic review and meta-analysis. Journal of Psychopharmacology , 32(4), 377–384. 

5. Folate. (n.d.). Retrieved November 20, 2023, from https://ods.od.nih.gov/factsheets/Folate-Consumer/ 

6. Hariz, A., & Bhattacharya, P. T. (2023). Megaloblastic Anemia. StatPearls Publishing. 

7. Liew, S.-C., & Gupta, E. D. (2015). Methylenetetrahydrofolate reductase (MTHFR) C677T polymorphism: epidemiology, metabolism and the associated diseases. European Journal of Medical Genetics, 58(1), 1–10. 

8. CDC. (2023, June 26). Key Findings: Folic acid fortification continues to prevent neural tube defect. Centers for Disease Control and Prevention. https://www.cdc.gov/ncbddd/folicacid/features/folicacid-prevents-ntds.html