Folate (vitamin B-9) is essential in helping reduce the risk of serious birth defects of the brain and spine. Naturally occurring in foods like dark green vegetables, beans and peas as well as added to many processed products like cereals and pastas, people planning to become pregnant are advised to supplement with 400 micrograms (mcg) of folic acid every day for best outcomes.

1. It Helps to Prevent Birth Defects

Folate, commonly referred to as vitamin B9, is an essential nutrient in helping prevent birth defects and cell division. Folate plays an essential part in cell division and creating our genetic code – we need folate every day! Folate can be found naturally in many foods like dark green leafy vegetables, fruits, nuts, beans and peas as well as meat, dairy products, fish eggs potatoes grains but is also sold as supplements and added into many processed products.

Folate’s most renowned benefit is reducing the risk of neural tube defects (NTD), such as spina bifida and anencephaly, that occur during early weeks of gestation – often before mothers even know they’re pregnant! NTDs occur when an embryonic neural tube that will become part of its brain and spinal cord fails to close correctly after fertilization; babies born with NTDs often show paralysis, walking disabilities or brain damage in later life.

According to the March of Dimes, women of childbearing age should take 400 mg synthetic folic acid daily as recommended by them to protect themselves against NTDs; however, many groups do not get sufficient levels, including Black women and those older than 40.

NTDs have become less common since prenatal screening improved and diet was increased to include more folic acid intake; an estimated one out of every 1000 live births is affected by NTDs; getting enough folic acid before and during gestation can decrease this risk by as much as 70%.

2. It Helps to Prevent Cancer

Folate is essential to genome integrity and gene expression regulation. Folic acid deficiency may result in depletion of S-adenosylmethionine levels dropping below optimal levels, potentially altering DNA replication, cell division and repair as well as repair damage to DNA molecules. Folate consumed through food sources is converted to 5-methyltetrahydrofolate (5-MTHF), used for DNA methylation as well as other biological functions.

Studies conducted over time suggest an inverse association between diet or blood folate levels and cancer risk, particularly colorectal cancer and its precancerous precursor adenomas, and intake or levels of folate. However, its role in carcinogenesis is complex as high doses may stimulate cancerous cell development by altering one-carbon metabolism or DNA replication processes in cells.

Folic acid appears to help prevent certain cancers at lower doses and earlier in life through its role in one-carbon metabolism, according to large trials conducted since 1990. Many of these trials demonstrated decreased cancer rates for pancreatic and esophageal cancer. Unfortunately, many trials had limited follow up periods; it is possible that elevated cancer risks seen during randomized trials might eventually emerge again with increased consumption of foods fortified with folic acid over time.

Folic acid can be found naturally in various fruits and vegetables, as well as added to processed foods or taken as a dietary supplement containing it (folic acid or vitamin B9). People aged 19 years or over consume the majority of their dietary folate from food, with pregnant and breastfeeding women needing 600 micrograms daily of folate from food sources alone. Supplements or fortified food forms of folate tend to be more quickly absorbed than their natural form counterpart, though excessive consumption could result in the formation of N-methyl-D-aspartate which could become toxic over time.

3. It Helps to Decrease the Risk of Anemia

Folate (also known as vitamin B9) helps the body produce new red blood cells to carry oxygen throughout. Without enough of these blood cells, anemia develops, leading to fatigue, weakness and pale skin tone. Most Americans get enough folate through food as manufacturers add it to many grain and rice products; however, certain medical conditions increase anemia risk and reduce absorption.

Most health organizations, including the Centers for Disease Control and Prevention (CDC), advise women of childbearing age to take a daily folic acid supplement as this nutrient increases their risk of birth defects such as neural tube defects that affect brain and spinal cord structures.

People who do not consume enough folic acid may develop anemia as their bodies can only store enough for four months. This may occur due to not eating enough folate-rich foods such as broccoli, Brussels sprouts, asparagus, peas and brown rice as well as having conditions that prevent absorption.

Anemia occurs when your body does not produce enough healthy new red blood cells or when existing ones break down too rapidly, leading to symptoms like low energy, poor appetite and an overall feeling of being unwell. If you suspect anemia is the problem for you, healthcare providers can test your blood for it and work with you on finding treatment – such as eating less fat, taking supplements or treating any underlying conditions which contribute to it.

4. It Helps to Reduce the Risk of Heart Disease

Folate and folic acid can reduce your risk of heart disease by helping to lower homocysteine levels in your blood, which has been shown to damage arterial walls and increase the chance of heart attacks or strokes. Folic acid and folate help break down protein molecules to decrease homocysteine levels in the body and thus decrease its effect.

Researchers from Europe and North America recently conducted a joint study, published in Archives of Internal Medicine, that concluded those taking 0.8 to 40 milligrams of folic acid each day experienced a substantial drop in their risk for heart disease. Folate, folic acid, and vitamin B6 all work to decrease homocysteine levels in bloodstream.

Fetal folate can be obtained through eating a healthy diet that includes dark green vegetables; citrus fruit; beans; whole grains and lean meats – with most grain products sold in the US fortified with folic acid – so always read labels. The Recommended Dietary Allowance (DV) of folate per day.

Women planning or expecting pregnancy should also take folic acid supplements in order to help protect their unborn child against neural tube defects – one of the major causes of birth defects.

An inadequate folate intake may also increase your risk of colorectal cancer, as this diet could leave you deficient in other cancer-fighting nutrients such as vitamins A, C and E. Alcoholism; surgeries on digestive tract; and celiac disease/inflammatory bowel disease all interfere with absorption and utilization of folate by your body.

5. It Helps to Decrease the Risk of Alzheimer’s Disease

Folate (vitamin B9) plays an essential role in cell growth and DNA synthesis, as well as making the riboflavin essential to red blood cell production and metabolism.

Researchers led by Dr. Ellen Rotstein from Providence Saint John’s Health Center in Santa Monica, California used Cochrane database to search for studies linking serum folate levels with dementia prevalence; then looked for those that included at least one person living with Alzheimer’s and matched them against people who don’t; this allowed the researchers to eliminate reverse causation where disease such as Alzheimer’s may actually lower serum folate levels causing low serum folate levels – another possible explanation.

Researchers then reviewed 11 cohort studies that evaluated people’s daily consumption of folate and their risk of Alzheimer’s. Using standard mean differences, or SMDs, to compare effects between various amounts of folate consumption and likelihood of AD development; results were then adjusted for other potential influences including diet, lifestyle choices and genetic factors that may have had an effect.

The US Dietary Guidelines suggest that adults consume 400 micrograms of folate every day, which is about 10 times what is necessary to prevent birth defects. Folate is naturally found in foods like leafy green vegetables, beans, peas, nuts and fruits; additionally it is added to many prenatal vitamins and fortified foods – and has even been shown to protect against Alzheimer’s disease!