Folate is a naturally occurring water-soluble B vitamin found in various foods. Also known as B9, folate is critical to red blood cell formation and healthy cellular growth and function. Generally, the average person gets enough folate by eating a well-rounded diet. Those who are alcoholics, are pregnant or planning on becoming pregnant, have a gastrointestinal disease, or have an MTHFR polymorphism are at risk of being deficient.
Women who are planning on or trying to become pregnant are required to get enough folate to help avoid neural tube defects in unborn children. In January 1998, the U.S. Food and Drug Administration (FDA) started requiring companies to add folic acid to grain food products primarily for this reason. Additionally, folate helps lower homocysteine—a risk factor for cardiovascular disease. Folate may also help lower the risk of some cancers; research is ongoing.
There is an argument about whether synthetic folic acid is as beneficial as natural folate. More conclusive research is needed. Of additional note, too much folate can also be detrimental. It can mask a B12 deficiency, eventually leading to nervous system problems. Folate is not recommended as a supplement without doctor supervision.
Folate can be absorbed from dietary foods or made in small amounts by the gut microbiome. Foods that contain significant amounts of folate include dark leafy vegetables, fruits, nuts, beans, peas, seafood, eggs, and other animal products. Spinach, liver, asparagus, and brussel sprouts contain very high folate levels. If eating a well-rounded diet doesn’t work with your lifestyle, adding a multivitamin with folate can help meet your daily requirements. Chat with your doctor or nutritionist before changing your dietary or lifestyle habits.
Resources:
Henry C.J., et al. 2017. “Folate Dietary Insufficiency and Folic Acid Supplementation Similarly Impair Metabolism and Compromise Hematopoiesis.” Haematologica; 102(12): 1985-1994. doi: 10.3324/haematol.2017.171074. PMID: 28883079; PMCID: PMC5709097.
Pietrzik K., Bailey L., Shane B. 2010. “Folic Acid and L-5-methyltetrahydrofolate: Comparison of Clinical Pharmacokinetics and Pharmacodynamics.” Clin Pharmacokine; 49(8): 535-48. doi: 10.2165/11532990-000000000-00000. PMID: 20608755.
National Institutes of Health: Office of Dietary Supplements. 2022. “Folate.” https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/