What is folate?
Folate is a B vitamin that plays a key role in a variety of different functions in the body including the synthesis of DNA and other genetic material, the formation of red blood cells, reducing tiredness and fatigue and is required during preconception and pregnancy. Folate also plays an essential role in methylation and is involved in the breakdown of homocysteine to methionine. Low folate levels can contribute to elevated homocysteine, which is implicated in brain and mental health issues, autoimmunity, cardiovascular conditions and more.
Folate Vs. Folic Acid
Folate, (formerly referred to as folacin or vitamin B9) is often used as a blanket term for naturally occurring dietary folates and folates contained in supplements and fortified foods, including folic acid. Folate and folic acid are often used interchangeably, but there are distinct differences between them.
Dietary folate or tetrahydrofolate are naturally found in foods and are broken down in the
digestive system and converted to 5,10-MTHF, after which is then further metabolised by the MTHFR gene to create methyl folate (also known as 5-MTHF). Methyl folate is the active form of folate. Some dietary supplements also contain 5-methyltetrahydrofolate (also known as 5-MTHF, 5-methyl-folate, L-methylfolate, and methylfolate) - all of which are the active form.
Folic acid is the synthetic form of the vitamin that is used in fortified foods including processed foods and many dietary supplements. Folic acid must be broken down multiple times to become the active methylfolate form so it can be utilised. Mutations on the MTHFR gene can prevent folate from being absorbed into the cells and used by the body, leading to low or deficient folate levels.
The enzyme DHFR is also influenced by high folic acid which can lead to higher circulating,
unmetabolised folic acid, potentially blocking 5-MTHF. Therefore, individuals with these SNPs would benefit from avoiding folic acid and fortified food.
How does the body process folate?
The starting point of methylation is the folate cycle. Folate is broken down via a number of
different steps so that it can be digested and converted into the active form, 5-MTHF also known as methylfolate. 5-MTHF is then passed into the methionine cycle to produce SAMe or the biopterin cycle to make neurotransmitters. Folate also makes purines and thymidine which form the basis of DNA. Without folate, methylation is impaired.
Signs and symptoms of folate deficiency:
● Anaemia
● Irritability, low mood and/or anxiety
● Weakness, fatigue and low energy
● Sleep issues
● Mouth sores
● Pale skin
Where can folate be found?
● In addition to the foods included in your results report, folate can also be found in fresh herbs such as sage, tarragon, coriander and parsley.
How much folate do I need?
● Adults need at least 400 micrograms of folate a day. It is recommended that most people get the folate they need from a nutritious and varied diet. However, supplemental folate in the form of methylfolate is beneficial for the majority of people and can help make up for any shortfall in the diet.
● During pregnancy supplementing with 600 micrograms folate daily is recommended.
What are ideal blood levels for average adults?
● A normal serum folate level in the UK is 4–20 micrograms per litre (μg/L) (or 9–45 nmol/L) for adults.
● Low or deficiency levels in the UK is below 3 μg/L (or < 7 nmol/L)
● Elevated folate levels > 20 μg/L 9 (or > 45 nmol/L)
Supplemental folate:
- Buy Methyl Folate supplement HERE
Further support at Body Fabulous
Book a General Advice Call - Speak with our clinical team who can advise on the right testing or supplements based on your symptoms and needs.
