What is Folate?

Definition of Folate
Folate is a water-soluble B-vitamin (B9) naturally found in many foods. It plays a crucial role in DNA synthesis, repair, and methylation, making it essential for cell division and growth. Folate is often confused with folic acid, its synthetic form, which is used in supplements and fortified foods.

What Types of Folate Are There, and What Do They Do?

Folate in Food
Naturally occurring folate is found in leafy greens, legumes, and some fruits. It is bioavailable but can degrade during cooking.
Folic Acid
A synthetic form of folate, commonly added to fortified foods and supplements. It requires conversion to its active form, 5-MTHF (5-methyltetrahydrofolate), in the body.
5-MTHF
The active, bioavailable form of folate. This is especially important for people with genetic mutations like MTHFR, which impair folic acid conversion.

Daily Requirements for Folate

Infants (0-6 months): 65 mcg/day
Children (1-8 years): 150-200 mcg/day
Adolescents (9-18 years): 300-400 mcg/day
Adults (19+ years): 400 mcg/day
Pregnant Women: 600 mcg/day
Breastfeeding Women: 500 mcg/day

What Does Folate Do in Our Body?

DNA Synthesis and Cell Division
Folate is essential for creating and repairing DNA, making it critical during periods of rapid growth like pregnancy and infancy.
Methylation Processes
Folate supports methylation, a biochemical process involved in gene expression, neurotransmitter function, and detoxification.
Red Blood Cell Formation
It is crucial for producing healthy red blood cells and preventing anemia.

Symptoms of Folate Deficiency

Fatigue and Weakness
Caused by reduced red blood cell production.
Poor Concentration
Linked to impaired neurotransmitter synthesis.
Glossitis (Swollen Tongue)
An inflammatory symptom of deficiency.
Digestive Issues
Such as diarrhea or malabsorption.
Elevated Homocysteine Levels
A marker for cardiovascular risk.

What Does Folate Do for Our Thyroid Pathway?

Supports Thyroid Hormone Conversion
Folate contributes to the methylation cycle, which impacts the conversion of T4 (inactive) to T3 (active) thyroid hormones.
Regulates Homocysteine Levels
High homocysteine levels can impair thyroid function; folate helps mitigate this risk.

What Does Folate Do for Our Liver?

Detoxification
Folate aids in the methylation of toxins and excess hormones, supporting liver detoxification pathways.
Liver Fat Metabolism
Folate deficiency is linked to fatty liver disease due to impaired lipid metabolism.

What Does Folate Do for Our Gut?

Gut Lining Repair
Folate supports cellular turnover and repair of the gut lining, promoting intestinal health.
Microbial Balance
Adequate folate levels can influence gut microbiota composition, indirectly affecting overall health.

Physical Ailments That Affect Folate

Celiac Disease
Reduces folate absorption due to intestinal damage.
Alcoholism
Impairs folate metabolism and absorption.
Genetic Mutations (e.g., MTHFR)
Hinder the conversion of folic acid to active folate.

Food That Impacts Folate

Folate-Inhibiting Foods
Processed and fortified foods often contain synthetic folic acid, which may not be efficiently utilized.

Medications That Impact Folate

Anticonvulsants
Interfere with folate absorption and metabolism.
Methotrexate
Blocks folate activity, commonly used in cancer and autoimmune treatments.
Oral Contraceptives
Can lower folate levels in long-term use.

Natural Supplements That Negatively Impact Folate

Excessive Zinc
Can compete with folate for absorption.
High Doses of B6 or B12
May unbalance folate metabolism if taken in disproportionate amounts.

Heavy Metals That Impact Folate

Lead
Disrupts folate metabolism.
Mercury
May impair methylation processes supported by folate.

Testing for Folate

Serum Folate Test
Measures recent dietary intake of folate.
RBC Folate Test
Provides a longer-term measure of folate stores.
Homocysteine Levels
High levels may indicate folate deficiency.

Nutrients Required for Folate Absorption

Vitamin B12
Works synergistically with folate in DNA synthesis.
Zinc
Facilitates folate absorption in the intestine.

Foods High in Folate

Leafy Greens
Spinach, kale, and collard greens.
Legumes
Lentils, chickpeas, and black beans.
Citrus Fruits
Oranges and grapefruits.
Avocado
A versatile, folate-rich fruit.

A Recipe High in Folate

**Spinach and Lentil Salad**

Ingredients: Fresh spinach, cooked lentils, cherry tomatoes, avocado, and lemon juice.
Preparation: Toss all ingredients together or arrange separately for a nutrient-rich, folate-boosting meal.

Other Random Information About Folate

Role in Pregnancy
Folate reduces the risk of neural tube defects in developing fetuses.
Link to Mood Disorders
Low folate levels are associated with depression and anxiety.
Synthetic Folate Concerns
Unmetabolized folic acid can accumulate in the blood, potentially causing adverse effects.

Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.

The Thyroid and Folate