Folic Acid Vs. Folate; What You Need To Know for DNA Repair and Pregnancy
Did You know?
Folate, folic acid, folacin, PGA (pteroylglutamic acid), methylfolate (5-MTHF), and vitamin B9 are all the same according to most doctors? The critical difference is in the crystallization form that can make the supplement helpful or detrimental to your health.
Why we need B9:
Our bodies need folate for DNA regulation. Without it, deficiencies can impair normal life processes such as gene regulation, cell growth patterns, cell repair, metabolic processes, mood, memory, circulation, and is especially important from the first days of conception until old age. As important as this supplement is, we have to watch out for the harmful version.
LOOK FOR THIS:
Food Folate or Active Folate (the natural form, is unoxidized & unprocessed).
AVOID THIS!
Folic Acid or Folacin (the synthetic form of folate, is oxidized & processed).
ESHA
According to ESHA, a nutritional labeling software company for food packaging; this is how they define folate, folic acid, and food folate:
“Folate:…from food and synthetic sources…Folate = Folic Acid + Food Folate
Folic Acid: The Folic Acid field lists the amount of nutrient present in the synthetic form. Synthetic folic acid is seen in fortified foods, and in vitamin tablets and nutritional supplements.
Food Folate: The Food Folate field lists the amount of nutrient present naturally in Food.”
In Summary of ESHA, when shopping at the grocery store, the only safe and genuine form of B9 on Nutrition Index labels is FOOD FOLATE.
Dangers of Folic Acid & Folate DEFICIENCY:
Folic acid can prevent folate absorption: What the liver cannot convert to folate, the rest of the folic acid is absorbed into the bloodstream and inhibits enzymes and cause other unknown health tolls.
Excessive folic acid may cause colon, prostate, and lung cancer: Chile health officials reported colon cancer rates doubled in men and women over 45 years old, in one year since food fortification took place in 2000. A Norway study concluded that 800mcg of folic acid daily could raise the risk of lung cancer as much as 21%. “Another, in which men took either folic acid or a placebo, showed those consuming 1,000 mcg of folic acid daily had more than twice the risk of prostate cancer.” These are only few examples of the studies done on folic acid, hopefully in the near future we will have more conclusive results.
Neural Tube Defects [NTD]:
When pregnant women are deficient in folate, their red blood cells are abnormally large (megaloblastic anemia). Folate is an essential component for the development of a fetus's spinal cord and brain. Without the DNA building blocks of folate, a infant can develop major birth defects also known as NTDs.
These are few of the health concerns associated with the deficiency of folate and the possible long term affects of synthetic folic acid. Let’s avoid the synthetic form, and go for what is natural.
Natural Sources
The BEST form of folate is the type where you can get it straight from the source; raw and unprocessed! “Folates are ubiquitous in nature, being present in nearly all natural foods…50 to 95% of folate in food may be destroyed by protracted cooking or other processing” (Shils). Folate absorption is best by raw consumption. Here is a list of foods with naturally occurring folate:
Daily Value %
[about 1 cup]
- Dark green vegetables 19-65%
- Avocado 29%
- Papaya 29%
- Brussel Sprouts 25%
- Corn 9%
- Beets 34%
- Green Beans 10%
- Pino Beans 74%
- Lentils 90%
- Tomatoes 6%
- Oranges 10%
- Banana 6%
- Raspberries 4%
- Almonds 12%
- Strawberries 6.5%
“A little bit of folic acid (100-200 micrograms, the amount found in many multiple vitamins at present) is not likely to be a problem, but more taken daily for years just might raise your long-term risk of colorectal cancer or cognitive decline. If higher amounts are unavoidable (for example, until all prenatal vitamins switch from folic acid to folate, taking additional folate will very likely offset the folic acid still found in the multiple. Consult a physician skilled and knowledgeable in nutritional and natural medicine.”
AVOID:
These forms of methylfolate that are NOT biologically active:
• D forms- These are not metabolized and bioavailability is reduced of L-methylfolate
• 6(R) forms-Same as D-methylfolate
LOOK FOR:
Do you have a healthy diet of plenty of green vegetables and fruits, but are still concerned about getting your daily dose of folate? Here is where you can find healthy folate supplements. Always read labels carefully and look for methylfolate forms of bioavailable folate:
• L forms
• 6(S) forms
• L-5 forms
• Metafolin
• L-Methylfolate calcium
• Levomefolic Acid
• Quatrafolic- The 4th generation L-methylfolate glucosamine
Shopping Sources:
RDA for Folate
[Recommended daily allowance]
Adults: 11 years of age and older: 200 micrograms
Children: 1-10 years of age: 75 micrograms
Pregnancy: 400 micrograms daily. It is important to continue supplementing at least 12 weeks into the pregnancy to reduce the risk of giving birth to a child with a neural tube defect. In addition, it is recommended to start supplementing from the moment the pregnancy is planned or possible.
Lower Dosage is safer; see Q&A below*
Different supplement products have different dosages. Always read labels carefully and consult your natural health doctor.
“Your vitamin B levels – particularly vitamin B12 (cobalamin) – must be adequate before taking L-methylfolate. Otherwise homocysteine (not good) cannot be broken down and transformed, even with adequate folate. Think of L-methylfolate as the fire, and vitamin B12 as the firewood.”
*
For Historians
In 1941, Folic acid (a.k.a. Folacin or pteroylglutamic acid) came on scene when derived from spinach also known as ‘folium,’ which is translated as ‘leaf’ in Latin (Hoffbrand 579). Bob Stokstad crystallized folic acid in 1943 while at Lederle Laboratories in New York (Hoffbrand 579). “The term ‘folate’ is used to denote the large group of compounds possessing the same vitamin activity and natural folates and folic acid” (Hoffbrand 579). Folic Acid initially treated those with forms of megaloblastic anemia (Hoffbrand 579). The association of Neural Tube defects and other related issues with the deficiency of folic acid did not popularize until 1964 by Brian Hibbard. Hibbard’s studies led other scientists to study the other health issues and the relationship of folate deficiencies. Among them including Hoffbrand, who served on the Committee on Medical Aspects (COMA) of Food and Nutrition policy, made the recommendation of the British diet to require flour fortified with folic acid in hopes of reducing Neural Tube defects. (Hoffbrand 585) However, as of today, “The relationship between folate status and NTDs remains unclear…” (Hoffbrand 586).
*
Q & A
Can You OverDose On Folate?
No, you cannot overdose on natural folate, but you can on synthetic folic acid. If you have an average diet and don’t take folic acid as a vitamin, don’t be so sure you are safe. Check out the nutrition facts of all the processed food you are eating. Most food labels that list folic acid often contain the synthetic version of B9. If you’re not overdosing on the synthetic tablet form of folic acid, you could still be overdosing with your diet of prepackage and processed foods.
If you have a vitamin B12 deficiency or cancer, you can overdose on supplemented folate which can mask some of the deficiency signs in blood tests (Extolerant). To prevent that, “Take extra vitamin B12 whenever you take extra folate” (Extolerant).
How can you find out if your folate levels are normal?
Women who are pregnant or could become pregnant should take this inexpensive blood test. Neutrophilic Hypersegmentation Index (NHI) is a test for Folate status; this test calculates your neutrophil (white blood cell) count. “Every woman who has any chance of becoming pregnant should have this test done! If it’s abnormal, and she’s planning on a pregnancy soon, she should take a series of lolinic acid injections right away, preferably with the methylcobalamin form of vitamin B12, so there’s enough folate (and B12) immediately available for any newly conceived infant. Why the rush? Well, the most common birth defect-neural tube defect- occurs on days 27-29 after conception, before many women are even certain that they are pregnant” (Extolerant). On WalkInLab.com, the NHI test is listed for $28 USD.
Is it possible to EXPERIENCE NEGATIVE Side Affects from supplementing Folate?
Yes. It is possible that you may experience negative side affects by supplementing folate if you have a genetic MTHFR Mutation (a enzyme intolerance). Certain people who have this could experience the following symptoms within 1-14 days.
- sore muscles
- aches
- acne or rash
- insomnia and irritability
- anxiety
- nausea
- headaches and migraines
If you experience any of these side affects from supplemented form of folate, you should immediately see your health doctor to reduce or temporarily discontinue the dosage. Every supplement could have negative affects for certain peoples. (Joe MSC)
Remember,
the BEST Source of Folate is from Raw Fruits, Vegetables, Beans, and Nuts!
Sources:
“Folate, Folic Acid, Folacin. What is the difference between the various forms of folate?” ESHA Research. Esha.zendesk.com/hc/en-us/articles/202529883-Folate-Folic-Acid-Folacin-What-is-the-difference-between-the-various-forms-of-folate-. Accessed 15 Aug. 2017.
“Folic Acid Or Folacin Is Not the Same As Natural Folate.” Extolerant, 28 Jan. 2013, extolerant.wordpress.com/2013/01/28/folic-acid-or-folacin-is-not-the-came-as-natural-folate/. Accessed 15 Aug. 2017.
Hoffbrand, A.V., and D.G.Weir. “The history of folic acid.” British Journal of Haematology, Blackwell Science, Ltd, 12 Jan.2002, onlinelibrary.wiley.com/doi/10.1046/j.1365-2141.2001.02822.x/pdf. Accessed 15 Aug. 2017.
Joe MSC Nutrition, Joe. “L-Methylfolate (5-MTHF): Your Must-Read Beginner's Guide.” DIET vs DISEASE, 5 Aug. 2017, www.dietvsdisease.org/l-methylfolate-5-mthf/. Accessed 17 Aug. 2017.
Shils ME, Olson JA, Shike M. Modern Nutrition in Health and Disease, 9th ed. Williams & Wilkins, Balt., 1999.
Thiel, Robert. “Folic Acid is Hazardous to Your Health. What About Food Folate?” Folic Acid is Hazardous to Your Health. What About Food Folate?, www.doctorsresearch.com/folic-acid.html. Accessed 15 Aug. 2017.