OVERVIEW
Folic acid is a synthetic form of Vitamin B9 that must be converted in the body to the active form, 5-methyl-tetrahydrofolate (5-MTHF).
Vitamin B9 and Vitamin B12 often work together, and may often produce the same deficiency symptoms. Sometimes, supplementing folate can mask a vitamin B12 deficiency, and vice versa. Please consult with a licensed health care provider before supplementing either Vitamin B9 or Vitamin B12.
FUNCTIONS
5-MTHF is critical to a number of biochemical systems in the body:
- Required for the synthesis of purines and pyrimidine (e.g. ATP and DNA).
- Required for neurotransmitter synthesis and for detoxification pathways.
- Reduces the risk for birth defects (spina bifida and anencephaly) -- by 50% or more.
- Necessary for normal production of red blood cells.
SYMPTOMS OF DEFICIENCY
Symptoms of folate deficiency include:
- Megaloblastic anemia and other blood disorders (caution: may also indicate Vitamin B12 deficiency).
- Poor growth (inability to make DNA for cell division, especially for rapidly multiplying cells such as mucus membranes and bone marrow).
- Various neural and psychiatric symptoms (e.g. polyneuropathy, depression, anxiety, fatigue, apathy, confusion, or dementia) [Gaby2011, pg 73].
- Impaired immune function.
- Elevated homocysteine levels in the blood (cardiovascular risk factor).
METABOLISM
Folic acid must be converted to the active form, 5-methyl-tetrahyrofolate by the the enzymes dihydrofolate reductase and serine hydroxymethyltransferase. Some people have a genetic predisposition to not be able to make this conversion efficiently, which can result in a build-up of folic acid in the body and a deficiency of the active form.
This active form is used as a "methyl donor" in a variety of important chemical processes in the body. It is then recycled by the enzyme methylenetetrahydrofolate reductase (MTHFR). Some people have a genetic predisposition to not be able to make this conversion efficiently, which can result in an a deficiency of 5-methyl-tetrahyrofolate.
Dosage:
- Recommended Dietary Allowance (Adults): 400mcg/day (folate from food) or 200mcg/day (folic acid)
- Optimum Dose (Adults): 2mg [Marz1999, pg 227]
- Tolerable Maximum Dose: 1mg/dday
SOURCES
Listed below are examples of some of foods with good folate content. However, different authorities vary greatly in their reported values. There is concern that modern agricultural practices is causing a general decline in the nutritional content of the food supply).