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Folate 340mcg DFE

Also known as: Folate, Folic acid, Vitamin B9, Pteroylglutamic acid

Overview

Folate, also known as vitamin B9 or pteroylglutamic acid, is a water-soluble B vitamin essential for numerous bodily functions. It is naturally found in foods such as leafy green vegetables, legumes, and fortified cereals. Folate plays a critical role in DNA synthesis and repair, cell division, and overall growth. The synthetic form, folic acid, is often used in supplements and fortified foods due to its higher bioavailability. Folate is particularly important during pregnancy to prevent neural tube defects in developing fetuses. It also supports cardiovascular health by regulating homocysteine levels. While generally safe, high doses of folate may mask vitamin B12 deficiency, necessitating careful monitoring.

Benefits

Folate is primarily known for preventing neural tube defects during pregnancy. Adequate folate intake during early gestation is critical for proper fetal development. Research also suggests that folic acid supplementation may reduce the risk of stroke by approximately 10% and overall cardiovascular disease by about 4%, especially in populations with low baseline folate levels. Additionally, folate may help reduce inflammation by lowering C-reactive protein (CRP) levels, although its effects on other inflammatory markers are less consistent. These benefits are supported by high-quality evidence from systematic reviews and meta-analyses.

How it works

Folate functions as a co-factor in several crucial enzymatic reactions, particularly those involved in DNA synthesis and repair. It plays a key role in the metabolism of nucleic acids, which are essential for cell division and growth. Folate is also involved in the metabolism of homocysteine, an amino acid. Elevated homocysteine levels are associated with increased cardiovascular risk, and folate helps convert homocysteine to methionine, thus lowering homocysteine levels. This mechanism contributes to folate's potential benefits for cardiovascular health and overall well-being.

Side effects

Folate is generally considered safe at recommended doses. Common side effects are rare but may include mild gastrointestinal upset. Uncommon side effects, occurring in 1-5% of users, may include allergic reactions. Severe allergic reactions are rare. Folate can interact with certain medications, such as anticonvulsants and methotrexate, potentially reducing their effectiveness. There are no known contraindications, but caution is advised for individuals with specific medical conditions. Pregnant women require higher doses of folate to prevent neural tube defects. High doses of folate may mask symptoms of vitamin B12 deficiency, potentially leading to neurological damage if left untreated.

Dosage

The recommended daily dosage of folate for general health is approximately 400 mcg DFE (Dietary Folate Equivalent) for adults. Pregnant women require a higher intake, typically between 600-800 mcg DFE per day, to prevent neural tube defects. The tolerable upper intake level (UL) has not been definitively established for folate, but intakes above 1000 mcg per day may mask vitamin B12 deficiency symptoms. Folate is best taken with meals to enhance absorption. Folic acid, the synthetic form, is more bioavailable than natural folate found in foods. Vitamin B12 is often taken concurrently to prevent masking of B12 deficiency.

FAQs

Is folate safe to take?

Folate is generally safe when taken at recommended doses. High doses may mask vitamin B12 deficiency, so it's important to stay within recommended limits.

When is the best time to take folate?

Folate is best taken with meals to enhance absorption. Consistency in timing can also help ensure you don't miss a dose.

What is the difference between folate and folic acid?

Folate is the naturally occurring form of the vitamin, while folic acid is the synthetic form used in supplements and fortified foods. Folic acid is generally more bioavailable.

What are the benefits of folate?

Folate is essential for DNA synthesis and repair, cell division, and preventing neural tube defects during pregnancy. It may also support cardiovascular health.

Research Sources

https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ – This fact sheet from the National Institutes of Health provides a comprehensive overview of folate for healthcare professionals. It covers folate's role in health, dietary sources, recommended intakes, deficiency symptoms, and potential interactions with medications.
https://pubmed.ncbi.nlm.nih.gov/39064642/ – This meta-analysis highlights the importance of large-scale analyses in understanding the effects of folate-based supplements. While it doesn't focus specifically on folate, it underscores the need for robust research methodologies in assessing supplement efficacy.
https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2023.8353 – This systematic review assesses the potential adverse health effects of excess folate intake. It highlights that high folate intake may have adverse effects, though the evidence is mixed, and more research is needed to establish a tolerable upper intake level.
https://www.mdpi.com/2072-6643/13/7/2327 – This study investigates the role of folate in reducing inflammation. Folic acid may reduce inflammation by lowering CRP levels, though effects on other inflammatory markers like IL-6 and TNF-α are less clear.
https://www.ahajournals.org/doi/10.1161/jaha.116.003768 – This meta-analysis indicates that folic acid supplementation reduces the risk of stroke by about 10% and overall cardiovascular disease by about 4%, particularly in populations with low baseline folate levels. The study suggests that folic acid can be a beneficial intervention for cardiovascular health in specific populations.