Folate , also known as folic acid or vitamin B9, is perhaps best known for its impact on prenatal health and neural tube development, but this important vitamin B9 is involved in so much more, from supporting heart health to improving brain function. Folate is also important for the formation of DNA and RNA, as well as in the formation of red blood cells. Folate is a water-soluble vitamin that you definitely want to make sure you're getting enough of.

So what is folate good for? What does folate do in the body? And why should you take folate? Let's take a closer look at these questions one at a time and examine how this important vitamin can affect your particular health.

What is folate?

Folate, which is also called folic acid or vitamin B9, is an important water-soluble B vitamin that plays a role in many different ways for health. The vitamin helps with cell division and helps create new cells by copying and creating DNA. It also helps the body use vitamin B12 (cobalamin) and certain amino acids.

A folate deficiency can have serious consequences, including fatigue, painful mouth ulcers, and also an increased risk of birth defects such as heart problems, spina bifida and anencephaly (deformation with missing cerebrum).

Folic acid is the synthetic form of folate found in most prenatal vitamins, food supplements and is also the form of the vitamin used in food fortification (however, this fortification is not mandatory in Sweden). In an effort to prevent dangerous birth defects caused by folate deficiency, many countries around the world have strict regulations requiring food manufacturers to fortify certain products with folic acid.

Folic acid from pregnancy supplements is often recommended by many doctors to ensure folate needs are met and to protect against pregnancy-related complications.

Women of childbearing age should get at least 400 micrograms of folic acid or folate daily through diet or supplements. Pregnant and lactating women should get 500 micrograms.

Folate is also associated with improved cognitive function and protection against depression and Alzheimer's disease. The vitamin can also help support a strong skeleton, reduce the symptoms of tingling or crawling in the legs, so-called. restless legs syndrome or nowadays Willis-Ekbom's disease and promote the health of the nervous system.

So is folate the same as folic acid? And if not, what is the difference between folate and folic acid? Although the terms are often used interchangeably, there are several differences between the two.

Folate is found naturally in food sources such as fruits, vegetables and legumes. Folic acid, on the other hand, is the synthetic form of folate and can be taken as a dietary supplement, as well as obtained from fortified foods such as flour, pasta, cereals, bread and rice (in some countries).

However, filling your plate with folate-rich foods is the best option for meeting your daily folate needs, as these foods also contain many other important nutrients that are important for health. However, a dietary supplement with folic acid can be a useful tool to prevent deficiency in some individuals.

What are the health benefits of vitamin B9, also called folate or folic acid?

1. Folate promotes a healthy pregnancy

Because of its involvement in DNA synthesis and its important enzymatic reactions, folate is a very important vitamin before and during pregnancy. During pregnancy, the need for folate even increases, to support fetal growth and development. In fact, health professionals often recommend that you start taking a supplement or eat more folate before pregnancy, to prevent birth defects.

One of the best-known benefits of folate is its ability to reduce the risk of neural tube defects that can affect the brain, spine, or spinal cord. Meeting your folate needs can also reduce the risk of anemia, preterm birth, and pregnancy complications.

2. Folate supports heart health

Heart disease accounts for almost a third of all deaths around the world. Fortunately, studies show that folate benefits heart health and may help reduce the risk of heart disease.

Higher levels of folate are linked to lower levels of homocysteine, a type of amino acid that can contribute to the formation of blood clots and cause arteries to narrow and harden. Increasing your intake of folate can help reduce homocysteine ​​levels and thereby prevent heart disease.

3. Folate builds strong bones

In addition to being associated with a greater risk of heart disease, elevated homocysteine ​​levels can also affect bone health. Studies show that folate can lower homocysteine ​​levels and affect the rate of bone metabolism to promote better bone health.

4. Folate improves cognitive function

Low levels of folate, along with low levels of other B vitamins such as vitamin B12, have been associated with cognitive decline and dementia. A study published in the American Journal of Clinical Nutrition found that low folate status was associated with impaired cognitive function.

Another study showed that a folic acid supplement could effectively improve cognitive function in older adults with mild cognitive impairment. Another study also found that a higher intake of folate was linked to a reduced risk of developing Alzheimer's disease.

5. Folate reduces the symptoms of restless legs syndrome

Restless legs syndrome, now called Willis-Ekbom disease, is a condition characterized by the urge to move the legs, especially at night. While anyone can develop the disease, pregnant women are more likely to develop Willis-Ekbom disease.

Studies show that low levels of folate may be associated with the development of Willis-Ekbom disease, especially during pregnancy. Studies also show that an intake of folate can reduce the syndrome.

Deficiency of folate vs. too much folate

A deficiency of vitamin B9 (folate, folic acid) can cause symptoms such as anemia (lack of blood), weakness, headaches and fatigue. Conversely, too much folate can also be harmful and can cause symptoms such as cramps, diarrhea and confusion.

Let's take a closer look at this important balance and how too much or too little can affect your health.

Folate - deficiency symptoms

Folate deficiency alone is uncommon. Since folate deficiency usually arises from causes such as poor diet, alcoholism or problems with nutrient absorption, folate deficiency therefore occurs in combination with other nutritional deficiencies.

Folate deficiency anemia, also known as "megaloblastic anemia", is the main clinical sign of low levels of folate and vitamin B12 . Megaloblastic anemia results in the production of red blood cells that are abnormal and large, causing symptoms such as:

• Weakness
• Hair loss
• Fatigue
• Pale skin
• Headache
• Irritability
• Premature growth of gray hair
• Delayed growth
• Respiratory distress
• Palpitation
• Concentration difficulties
• Weight loss
• Nausea

Women who are pregnant or women of childbearing age, people with alcohol addiction and those with malabsorption disorders are at greatest risk of folate deficiency. Folate deficiency in the elderly is also a problem, especially in people with a poor diet or reduced appetite.

Conventional folate deficiency treatment usually involves increasing folate levels by making dietary changes and sometimes even taking a folic acid supplement. It is also important to diagnose and correct other nutritional deficiencies that may also be present, such as a vitamin B-12 deficiency (cobalamin).

Side effects of too much folate

If you get your folate from food, you don't have to worry about getting an excess of folate. However, if you take dietary supplements with folic acid, it is important to stick to the recommended daily dose to avoid negative side effects such as cramps, diarrhea, confusion and skin reactions. Other possible side effects include epilepsy, changes in sex drive, difficulty sleeping, and mood changes.

Another risk with an excess of folic acid is that it can hide a deficiency of vitamin B12 (cobalamin) , which can have harmful health effects if left untreated. Long-term vitamin B12 deficiency can lead to problems such as anemia (lack of blood), fatigue, nerve damage and even neurological changes.

The best sources of folate (vitamin B9)

Ideally, you should get the majority of your folate from natural sources, such as fruits and vegetables. These nutritious and wholesome foods not only provide folate, but are also rich in other vitamins and minerals that your body needs.

However, if you cannot meet your folate needs through your diet or have a disease/condition that impairs absorption, you can take a dietary supplement with folic acid.

Folate-rich foods

Folate is commonly found in fruits, vegetables, and legumes, including foods like spinach, asparagus, avocados, and beans. The vitamin is also found naturally in liver, a nutrient-dense food that can supply up to about half of your daily folate needs.

Recommended intake of folate per day

Most adults need about 300 micrograms of folate, women of childbearing age 400 micrograms, while the daily requirements increase for women who are pregnant or breastfeeding by up to 500 micrograms per day.

If you get your folate from healthy foods like fruits and vegetables, the risk of folic acid overdose is minimal. However, taking large amounts of supplemental folic acid from supplements may increase the risk of side effects.

How to check your folate levels?

Folate is extremely important to almost every aspect of health, so if you suspect you may have a deficiency, it's important to test your levels of the vitamin via a blood test. You can do this privately at BLODKOLLEN .

In summary about folate, vitamin B9 or folic acid

Folate is found in almost all foods in very small amounts. Folate is needed to form new cells and red blood cells. When cell formation increases, for example when you grow or are pregnant, the need for folate increases. Folate and folic acid are different forms of the same B vitamin (vitamin B-9). Folate is found naturally in food, while folic acid is an artificially produced folate that is used in food fortification and in dietary supplements.