Folate is an essential nutrient for human beings, found naturally in dark green leafy vegetables, fruits, beans and whole grains. Many foods are now fortified with synthetic forms of folate called folic acid that are also available as supplements.

People who consume large quantities of folic acid may reduce their risk for certain cancers and neural tube birth defects. Folate is also proven to prevent birth defects associated with neural tubes.

Vitamin B9 or Folate

Folate (vitamin B9) is an essential nutrient found both naturally in foods and supplements as well as added to fortified food products. Folic acid, the synthetic form of folate added by manufacturers to many vitamins and fortified food products, plays a pivotal role in prenatal health. Folate is responsible for producing red blood cells, synthesizing DNA/RNA molecules and turning carbohydrates into energy, with additional benefits including the prevention of neural tube birth defects.

Folic acid is essential for overall good health, and most adults receive adequate amounts through diet or multivitamins. If you are pregnant or planning to become pregnant, however, it is recommended that 400 micrograms (mcg) per day be consumed through fortified food products and supplements.

Natural sources of folic acid include liver, beans, whole grains and certain vegetables as well as fortified cereals, bread and pasta. Folic acid is a water-soluble vitamin; therefore it must be replenished periodically. Folic acid can best be absorbed when consumed as 5-methyltetrahydrofolate (methylfolate), which the body converts to its active form methylated folate for absorption by cells.

Studies have linked high dietary intakes of folate with lower risks of certain cancers, including colon and colorectal cancers as well as reduced risks of esophageal and mouth cancers. Folate is also essential in maintaining cell membrane integrity as well as synthesizing amino acids.

Folic acid can be found in numerous food products and is available as a dietary supplement at most health food stores. Prior to beginning any supplement regimen, it is a good idea to speak to either your physician or registered dietitian, who can determine if you’re getting enough folic acid and recommend amounts based on individual needs and potential risks or interactions between supplements and your current healthcare regime; they can also inform about other nutrients which could benefit your wellbeing.

Neural Tube Birth Defects

Neural tube birth defects are caused by issues with the brain and spinal cord, leading to permanent damage, learning disabilities and even paralysis. Spina Bifida is one of the most frequently occurring neural tube defects; others include cleft lip and palate defects. All of these disorders can be avoided with preconception folic acid supplements taken before conception and throughout gestation.

Folate is a B vitamin found naturally in leafy green vegetables, fruits, legumes, enriched breads and supplements. Folic acid fortification was mandated by the US government in 1998 and since its implementation has significantly reduced neural tube defects.

Women planning on becoming pregnant, or with a family history of neural tube defects, should take a multivitamin, prenatal vitamin or folic acid supplement with 4 milligrams (mg) or 4,000 micrograms (mcg). Such supplements have been found to decrease risks by up to 70%.

The US Preventive Services Task Force (USPSTF) recently conducted a thorough review and upheld their previous recommendation that all women who may become pregnant or could potentially become pregnant take a daily folic acid supplement to protect their unborn babies against neural tube defects. They determined that its benefits outweighed its harms; in addition, consuming foods rich in folate can also lower a woman’s risk.

Folate consumption not only lowers the risk of neural tube birth defects, but can also help lower risks associated with cardiovascular disease, depression and other illnesses. Furthermore, it may improve mental health while treating some cancers.

Folate has been shown to significantly enhance outcomes of certain diseases in animals, but more research must be completed before it can be recommended for human use. Meanwhile, individuals suffering from certain conditions should consult with their physician as soon as possible in order to determine whether taking folic acid supplement might benefit them; such conditions include autism spectrum disorder, cancer, cardiovascular disease/stroke risk factors such as cholesterol/BP levels/stroke/heart attack; dementia cognitive function impairment depression or NTDs.

Cancer Prevention

Folate, also known as vitamin B9, can be found naturally in leafy vegetables, beans and citrus fruits as well as being added as an artificial form called folic acid to many processed foods and supplements. Both forms serve the same function in our bodies – excess amounts are excreted through urine while our bodies need regular supplies of folate from food or supplements in order to function correctly.

Cancer is an unpredictable illness caused by genetic susceptibility and environmental influences such as diet, carcinogens and hormones. Studies suggest that dietary and environmental factors may reduce cancer risks; specifically folate is involved in producing DNA and RNA as well as metabolism of carbohydrates to produce energy for cells; furthermore it plays a key role in producing red blood cells with vitamin B12. Insufficient levels of folate can result in anemia; anemia being defined as having inadequate red blood cells carrying oxygen throughout the body.

Researchers are investigating the potential role of dietary folate and supplement folic acid in cancer prevention and treatment, among other conditions and diseases. A few studies suggest that high intakes of either dietary or supplement folate could lower colorectal cancer risks, though results have been mixed [6, 7, 8, 9].

Folate is essential for healthy cell development and reproduction, helping produce essential fatty acids for nerves, muscles and skin tissue production. Folate also plays an integral part in supporting cardiovascular wellbeing by breaking down homocysteine to prevent plaque build-up in arterial walls.

Folic acid has been shown to effectively decrease high homocysteine levels, which increases risk for heart disease. People with mutations of MTHFR genes may have difficulty breaking down homocysteine; thus consuming additional folate supplements could help protect heart health [10, 11, 12, 13, 14, 15, 16]. Research also suggests that an adequate consumption of both diet and supplements containing folate may also help combat depression [17-19].

Heart Health

Folate is not only known to decrease birth defect risks; it also plays a pivotal role in cardiovascular wellness. As part of its vital function in creating red blood cells and turning carbohydrates into energy sources, folate also plays a part in synthesizing DNA and RNA – its deficiency can result in megaloblastic anemia which increases pregnancy complications while breaking down homocysteine within your body reducing cholesterol and risk for heart disease.

Folic acid can be found naturally in foods like green leafy vegetables, citrus fruits, beans and eggs; and is added to many processed products such as bread, pasta, rice and cereals as a supplement or fortified food by law (FDA). Folic acid supplements and fortified food options are readily available for consumption.

When we consume folate through our diet, the liver converts it to its active form: 5-methyltetrahydrofolate (5-MTHF). Additionally, other sources like methionine and riboflavin may help produce 5-MTHF in the liver.

Folate must pass through the intestinal wall by either active transport or passive diffusion in order to be absorbed, with dihydrofolate reductase breaking down folic acid into 5-MTHF before entering the bloodstream.

Studies have shown that taking folic acid prior to and during gestation can reduce the incidence of nonchromosomal congenital heart defects among newborns by as much as 24%; infants born to mothers taking multivitamins containing folic acid saw 24% fewer cases.

Folic acid should be consumed daily at 400 micrograms for adults and children ages four years and over, however most do not get enough through diet alone. In the US alone, 23% of non-Hispanic black women and 17% of white women do not meet their folic acid recommendations for pregnant or breastfeeding mothers respectively; more folate intake will be needed during these times to avoid deficiency due to excess amounts leaving through urine excretion. Folic acid is water soluble so regular consumption is critical.