Summary

B-9 Folate: [DV ~ 600μg] {Half Life = 98 Days} Helps in red and white blood cell formation and healthy cell functioning, converting food to energy, management of neurotransmitters, and the production of DNA and RNA. Sunlight degrades this vitamin.

B-9 Folate can be harmful in large amounts [>1000μg/day], you should avoid ‘Folic acid’ which is a synthetic version of the natural ‘(Methyl)Folate’ and can cause cancer, nausea, irritability, confusion, skin reactions and seizures. Folate can furthermore build up over time and become toxic, causing oxidation, free radicals, insulin resistance and inflammation. 

B-9 Folate, also known as vitamin B9, is a water-soluble vitamin. It's essential for DNA synthesis, repair, and methylation, as well as for cell division and growth. Here’s a detailed overview of B-9 Folate:

Sources of Folate

Folate occurs naturally in many foods, including:

Leafy greens: Spinach, kale, and romaine lettuce
Legumes: Beans, peas, and lentils
Fruits: Oranges, bananas, and melons
Vegetables: Asparagus, Brussels sprouts, and broccoli
Nuts and seeds
Liver and other organ meats
Eggs

Folic acid, a synthetic form of folate, is added to many fortified foods such as cereals, flour, and bread.

Functions in the Body

DNA Synthesis and Repair: Folate is critical for the production and maintenance of new cells, making it especially important during periods of rapid growth such as pregnancy and infancy.
Red Blood Cell Formation: It aids in the production of healthy red blood cells, preventing anemia.
Homocysteine Metabolism: Folate helps convert homocysteine to methionine, which is important for cardiovascular health.
Neural Tube Development: Adequate folate intake is crucial during pregnancy to prevent neural tube defects in the developing fetus.

Recommended Daily Intake

Adults: 400 micrograms (mcg) per day
Pregnant women: 600 mcg per day
Breastfeeding women: 500 mcg per day
Children: Varies by age, ranging from 150 to 400 mcg per day

Deficiency and Health Implications

Folate deficiency can lead to several health issues, including:

Megaloblastic Anemia: Characterized by the production of abnormally large red blood cells that are not fully developed.
Neural Tube Defects: In pregnant women, a deficiency can cause birth defects such as spina bifida and anencephaly.
Elevated Homocysteine Levels: Linked to an increased risk of cardiovascular diseases.
Cognitive Impairment: Folate deficiency has been associated with cognitive decline and depression.

Supplementation

Folic acid supplements are commonly used to prevent or treat folate deficiency. These are particularly important for women of childbearing age to prevent neural tube defects in newborns. Supplements are available in various forms, including tablets, capsules, and liquids.

Interactions with Medications

Certain medications can interfere with folate metabolism, such as:

Methotrexate: Used in cancer treatment and autoimmune diseases, it can lead to folate deficiency.
Anticonvulsants: Medications like phenytoin and valproate can decrease folate levels.
Sulfasalazine: Used in the treatment of inflammatory bowel disease, can interfere with folate absorption.

Toxicity

Folate toxicity is rare because it is a water-soluble vitamin and excess amounts are usually excreted in urine. However, excessive intake of folic acid supplements can mask vitamin B12 deficiency, which can lead to neurological damage if left untreated.

Folate is an essential nutrient with numerous vital roles in the body, particularly in DNA synthesis, cell division, and red blood cell formation. Maintaining adequate folate levels through diet and, if necessary, supplementation, is important for overall health, particularly for pregnant women to prevent birth defects. Regular intake of folate-rich foods and, in some cases, folic acid supplements, can help ensure sufficient levels of this crucial vitamin.